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Beginning Strongman

by Andrew C.
4 athletes joined

Program Description

Strength and conditioning.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting, Bodybuilding, Athletics
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 19, 2025 01:20
  • Last Edited
    Feb 18, 2025 01:06
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
Power Clean
5
5 reps
RPE 8
3
Military Press (Barbell)
4
8 reps
RPE 8
4
Bent Over Row (Barbell)
3
10 reps
RPE 8
5
Chin-Up (Bodyweight)
3
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Power Clean
5
3 reps
RPE 8
3
Military Press (Barbell)
5
5 reps
RPE 8
4
Bent Over Row (Barbell)
3
10 reps
RPE 8
5
Chin-Up (Bodyweight)
3
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
3 reps
3 reps
RPE 8
RPE 9.5
2
Power Clean
5
2 reps
RPE 8
3
Military Press (Barbell)
5
3 reps
RPE 8
4
Bent Over Row (Barbell)
3
10 reps
RPE 8
5
Chin-Up (Bodyweight)
3
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 8
2
Push Press (Barbell)
3
10 reps
RPE 8
3
Conditioning Circuit
1
30 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Push Press (Barbell)
5
5 reps
RPE 8
3
Conditioning Circuit
1
30 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3 reps
3 reps
RPE 8
RPE 10
2
Push Press (Barbell)
5
2 reps
RPE 8
3
Conditioning Circuit
1
30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10 reps
RPE 8
2
Deadlift (Deficit)
5
5 reps
RPE 6
3
Bench Press (Barbell)
3
10 reps
RPE 8
4
Bicep Curl (Barbell)
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8
6
Decline Crunch
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 8
2
Deadlift (Deficit)
3
3 reps
RPE 6
3
Bench Press (Barbell)
5
5 reps
RPE 8
4
Bicep Curl (Barbell)
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8
6
Decline Crunch
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
3 reps
RPE 8
2
Deadlift (Deficit)
5
5 reps
RPE 6
3
Bench Press (Barbell)
3
3 reps
RPE 8
4
Bicep Curl (Barbell)
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 8
6
Decline Crunch
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
25-60 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
25-60 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Farmer's Walk (Weighted)
1
25-60 mins
RPE 8
Week 1
1 / 3 Weeks
Day 2
1
Deadlift (Barbell)
3 Sets
10 Reps
@8
2
Push Press (Barbell)
3 Sets
10 Reps
@8
3
Conditioning Circuit
1 Set
30 mins
@7
Day 3
1
Front Squat (Barbell)
3 Sets
10 Reps
@8
2
Deadlift (Deficit)
5 Sets
5 Reps
@6
3
Bench Press (Barbell)
3 Sets
10 Reps
@8
4
Bicep Curl (Barbell)
3 Sets
10 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
6
Decline Crunch
3 Sets
AMRAP
-
Day 1
1
Squat (Barbell)
3 Sets
10 Reps
@8
2
Power Clean
5 Sets
5 Reps
@8
3
Military Press (Barbell)
4 Sets
8 Reps
@8
4
Bent Over Row (Barbell)
3 Sets
10 Reps
@8
5
Chin-Up (Bodyweight)
3 Sets
AMRAP
@9.5
Day 4
1
Farmer's Walk (Weighted)
1 Set
25-60 mins
@8