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LPlate strongman

by Ben M.
3 athletes joined

Program Description

to add strongman and functional lifting to make gym more interesting. for novice intermediate lifters with access to strongman equipment. program requires access to Stones, yokes and other strongman specific equipment. Adapted from Matt Mills 12 week powerlifting/strongman program. elitelifts.com/education/powerlifting-strongman-hybrid/ please note- for the most part I have not added RPE- You know you better than I do. secondly- I've double-checked program twice the lifts should all be in Kgs- I might have missed some.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 15, 2025 06:51
  • Last Edited
    Jan 18, 2025 07:53
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
65%
2
Farmer's Walk (Weighted)
2
1 reps
RPE 8.5
3
stones over podium
3
5 reps
80%
4
Glute-Ham Raise
3
10 reps
RPE 7.5
5
Ab Wheel
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
75%
2
Farmer's Walk (Weighted)
5
1 reps
65%
3
stones over podium
3
3 reps
90%
4
Glute-Ham Raise
3
10 reps
RPE 7.5
5
Ab Wheel
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Farmer's Walk (Weighted)
3
1 reps
RPE 6.5
3
stones over podium
5
1 reps
95%
4
Glute-Ham Raise
3
10 reps
RPE 7.5
5
Ab Wheel
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
82%
2
Farmer's Walk (Weighted)
3
1 reps
-
3
stones over podium
5
1 reps
95%
4
Glute-Ham Raise
3
10 reps
RPE 7.5
5
Ab Wheel
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
1 reps
55%
2
Farmer's Walk (Weighted)
3
1 reps
-
3
stones over podium
1
1
1
1
1
1 reps
1 reps
1 reps
1 reps
1 reps
55%
65%
75%
85%
95%
4
Glute-Ham Raise
3
10 reps
RPE 7.5
5
Ab Wheel
3
14 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
3 reps
2 reps
3 reps
-
-
RPE 9.5
2
Husafell carry
2
1 reps
-
3
stones over podium
2
5 reps
-
4
Glute-Ham Raise
3
12 reps
-
5
Ab Wheel
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
RPE 8
2
Husafell carry
2
1 reps
-
3
stones over podium
1
5 reps
RPE 8.5
4
Glute-Ham Raise
3
12 reps
-
5
Ab Wheel
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Husafell carry
2
1 reps
-
3
stones over podium
2
5 reps
RPE 8.5
4
Glute-Ham Raise
3
12 reps
-
5
Ab Wheel
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Farmer's Walk (Weighted)
1
5 reps
-
3
Keg over bar
3
8 reps
-
4
Glute-Ham Raise
3
15 reps
-
5
Plank (Weighted)
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Farmer's Walk (Weighted)
1
1 reps
-
3
Stone one motion
3
6 reps
RPE 7
4
Glute-Ham Raise
3
15 reps
-
5
Plank (Weighted)
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
12
1 reps
RPE 8
2
Farmer's Walk (Weighted)
1
5 reps
-
3
Stone one motion
3
8 reps
-
4
Glute-Ham Raise
3
15 reps
-
5
Plank (Weighted)
2
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
5 reps
3 reps
2 reps
1 reps
1 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Husafell carry
1
2 reps
-
3
Stone one motion
3
6 reps
-
4
Glute-Ham Raise
3
15 reps
RPE 7.5
5
Plank (Weighted)
2
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
82%
2
Bench Press (Close Grip)
3
8 reps
RPE 7
3
Single Arm Row (Dumbbell)
4
10 reps
-
4
Chest Fly (Machine)
3
15 reps
RPE 7
5A
Band Pull Apart
3
20 reps
-
5B
Bicep Curl (EZ Bar)
3
10 reps
-
5C
tate press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
3 reps
33 reps
87%
87%
2
Bench Press (Close Grip)
3
8 reps
RPE 7
3
Single Arm Row (Dumbbell)
4
10 reps
-
4
Chest Fly (Machine)
3
15 reps
RPE 7
5
Band Pull Apart
3
20 reps
-
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
tate press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2 reps
90%
2
Bench Press (Close Grip)
3
8 reps
RPE 7
3
Single Arm Row (Dumbbell)
4
10 reps
-
4
Chest Fly (Machine)
3
15 reps
RPE 7
5A
Band Pull Apart
3
20 reps
-
5B
Bicep Curl (EZ Bar)
3
10 reps
-
5C
tate press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
2
4 reps
3 reps
2 reps
1 reps
1 reps
60%
70%
82%
90%
-
2
Bench Press (Close Grip)
3
8 reps
RPE 7
3
Single Arm Row (Dumbbell)
4
10 reps
-
4
Chest Fly (Machine)
3
15 reps
RPE 7
5
Band Pull Apart
3
20 reps
-
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
tate press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
65%
2
Swiss bar floor press
4
6 reps
RPE 7
3
Chest Supported Row (Machine)
3
10 reps
RPE 7.5
4
Decline Push Up
3
15 reps
-
5A
Band Pull Apart
3
20 reps
RPE 7.5
5B
Preacher Curl (EZ Bar)
3
10 reps
RPE 7.5
5C
Rolling Tricep Extension (Dumbbell)
2
1
12 reps
12 reps
RPE 6.5
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
80%
2
Swiss bar floor press
4
6 reps
RPE 7
3
Chest Supported Row (Machine)
3
10 reps
RPE 7.5
4
Decline Push Up
3
15 reps
-
5A
Band Pull Apart
3
20 reps
RPE 7.5
5B
Preacher Curl (EZ Bar)
3
10 reps
RPE 7.5
5C
Rolling Tricep Extension (Dumbbell)
2
1
12 reps
12 reps
RPE 6.5
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
85%
2
Swiss bar floor press
4
6 reps
RPE 7
3
Chest Supported Row (Machine)
3
10 reps
RPE 7.5
4
Decline Push Up
3
15 reps
-
5A
Band Pull Apart
3
20 reps
RPE 7.5
5B
Preacher Curl (EZ Bar)
3
10 reps
RPE 7.5
5C
Rolling Tricep Extension (Dumbbell)
2
1
12 reps
12 reps
RPE 6.5
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10+ reps
60%
2
Swiss bar floor press
4
6 reps
RPE 7
3
Chest Supported Row (Machine)
3
10 reps
RPE 7.5
4
Decline Push Up
3
15 reps
-
5A
Band Pull Apart
3
20 reps
RPE 7.5
5B
Preacher Curl (EZ Bar)
3
10 reps
RPE 7.5
5C
Rolling Tricep Extension (Dumbbell)
2
1
12 reps
12 reps
RPE 6.5
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
3
Seated Row (Cable)
4
10 reps
-
4
Narrow Push Up
1
1.5 mins
RPE 8
5A
Band Pull Apart
3
20 reps
-
5B
Zottman curl
3
10 reps
RPE 6.5
5C
Dip (Bodyweight)
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
3
Seated Row (Cable)
4
10 reps
-
4
Narrow Push Up
1
1.5 mins
RPE 8
5
Band Pull Apart
3
20 reps
-
6A
Zottman curl
3
10 reps
-
6B
Dip (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
3 reps
3 reps
3 reps
2 reps
2 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
3
Seated Row (Cable)
4
10 reps
-
4
Narrow Push Up
1
1.5 mins
RPE 8
5A
Band Pull Apart
3
20 reps
-
5B
Zottman curl
3
10 reps
-
5C
Dip (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Seated Row (Cable)
4
10 reps
-
4
Narrow Push Up
1
-
5A
Band Pull Apart
3
20 reps
RPE 6
5B
Zottman curl
3
10 reps
RPE 7
5C
Dip (Bodyweight)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
82%
2
Front Squat (Paused)
3
5 reps
RPE 7
3
Yoke
3
1 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
5
Reverse Sled drags
4
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
3 reps
3 reps
87%
8%
2
Front Squat (Paused)
3
5 reps
RPE 7
3
Yoke
2
1
1 reps
RPE 9.5
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
5
Reverse Sled drags
4
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
90%
2
Front Squat (Paused)
3
5 reps
RPE 7
3
Yoke
2
1 reps
RPE 9.5
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
5
Reverse Sled drags
4
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
2 reps
60%
70%
82%
90%
-
2
Front Squat (Paused)
3
5 reps
RPE 7
3
Yoke
3
1 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
5
Reverse Sled drags
4
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
65%
2
Safety Bar Squat
3
5 reps
RPE 8
3
Carry medley
2
1 reps
-
4
Reverse Lunge (Dumbbell)
3
10 reps
RPE 7
5
Prowler Push
4
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
80%
2
Safety Bar Squat
3
5 reps
RPE 8
3
Carry medley
2
1 reps
-
4
Reverse Lunge (Dumbbell)
3
10 reps
RPE 7
5
Prowler Push
4
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
85%
2
Safety Bar Squat
3
5 reps
RPE 8
3
Carry medley
2
1 reps
-
4
Reverse Lunge (Dumbbell)
3
10 reps
RPE 7
5
Prowler Push
4
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
80%
2
Safety Bar Squat
3
5 reps
RPE 8
3
Yoke
3
1 reps
-
4
Reverse Lunge (Dumbbell)
3
10 reps
RPE 7
5
Prowler Push
4
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 8.5
2
Front Squat (Barbell)
3
5 reps
-
3
Yoke
2
1 reps
-
4
Walking Lunge (Dumbbell)
3
10 reps
-
5
Bear Crawl
1
4 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2 reps
RPE 8.5
2
Front Squat (Barbell)
3
5 reps
-
3
Yoke
2
1 reps
-
4
Walking Lunge (Dumbbell)
3
10 reps
-
5
Bear Crawl
1
4 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 8.5
2
Front Squat (Barbell)
3
5 reps
-
3
Carry and load medley
3
3 reps
-
4
Walking Lunge (Dumbbell)
3
10 reps
-
5
Bear Crawl
1
4 reps
-
6
Yoke
2
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Front Squat (Barbell)
3
8 reps
RPE 8
3
Carry and load medley
2
3 reps
RPE 8
4
Walking Lunge (Dumbbell)
3
10 reps
-
5
Bear Crawl
1
4 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Log Press
3
8 reps
65%
2
Seated Overhead Press (Barbell)
3
10 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
1
4 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
-
5A
Band Face Pull
3
15 reps
-
5B
Bicep Curl (Dumbbell)
3
10 reps
-
5C
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Log Press
4
6 reps
75%
2
Seated Overhead Press (Barbell)
3
10 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
1
4 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
-
5A
Band Face Pull
3
15 reps
-
5B
Bicep Curl (Dumbbell)
3
10 reps
-
5C
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Log Press
5
5 reps
80%
2
Seated Overhead Press (Barbell)
3
10 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
1
4 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
-
5A
Band Face Pull
3
15 reps
-
5B
Bicep Curl (Dumbbell)
3
10 reps
-
5C
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Log Press
3
3 reps
65%
2
Seated Overhead Press (Barbell)
3
10 reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
1
4 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
-
5A
Band Face Pull
3
15 reps
-
5B
Bicep Curl (Dumbbell)
3
10 reps
-
5C
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Log Press
8
2 reps
65%
2
Z press
3
8 reps
-
3
Underhand Lat Pulldown
3
12 reps
RPE 7
4
Meadows Curl
3
10 reps
-
5A
Band Face Pull
3
15 reps
-
5B
Hammer Curl
3
10 reps
-
5C
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Log Press
8
65%
2
Z press
3
8 reps
-
3
Underhand Lat Pulldown
1
2
12 reps
12 reps
RPE 6.5
-
4
Meadows Curl
3
10 reps
-
5A
Band Face Pull
3
15 reps
-
5B
Hammer Curl
3
10 reps
-
5C
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Log Press
3
8 reps
65%
2
Z press
3
8 reps
-
3
Underhand Lat Pulldown
1
2
12 reps
12 reps
RPE 6.5
-
4
Meadows Curl
3
10 reps
-
5A
Band Face Pull
3
15 reps
-
5B
Hammer Curl
3
10 reps
-
5C
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Log Press
3
10 reps
60%
2
Z press
3
8 reps
-
3
Underhand Lat Pulldown
1
2
12 reps
12 reps
RPE 6.5
-
4
Meadows Curl
3
10 reps
-
5A
Band Face Pull
3
15 reps
-
5B
Hammer Curl
3
10 reps
-
5C
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Log Press
4
6 reps
RPE 7.5
2
One arm standing strict press dumbbell
2
1
10 reps
10 reps
RPE 6.5
RPE 7
3
Wide Grip Pull-Up
1
AMRAP
RPE 8
4
Lateral Raise (Cable)
3
8 reps
-
5A
JM Press
1
15 reps
-
5B
Incline Curl (Dumbbell)
1
10 reps
-
5C
Band Face Pull
1
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Log Press
5
5 reps
RPE 8.5
2
One arm standing strict press dumbbell
2
1
10 reps
10 reps
RPE 6.5
RPE 7
3
Wide Grip Pull-Up
1
AMRAP
RPE 8
4
Lateral Raise (Cable)
3
8 reps
-
5A
JM Press
1
15 reps
-
5B
Incline Curl (Dumbbell)
1
10 reps
-
5C
Band Face Pull
1
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Log Press
4
6 reps
-
2
One arm standing strict press dumbbell
2
1
10 reps
10 reps
RPE 6.5
RPE 7
3
Wide Grip Pull-Up
1
AMRAP
RPE 8
4
Lateral Raise (Cable)
3
8 reps
-
5A
JM Press
1
15 reps
-
5B
Incline Curl (Dumbbell)
1
10 reps
-
5C
Band Face Pull
1
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Log Press
1
1
1
1
1
3 reps
3 reps
2 reps
2 reps
1 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 9
RPE 10
2
One arm standing strict press dumbbell
3
10 reps
-
3
Wide Grip Pull-Up
1
AMRAP
-
4
Lateral Raise (Cable)
3
8 reps
-
5A
Band Face Pull
3
15 reps
-
5B
Incline Curl (Dumbbell)
3
10 reps
-
5C
JM Press
3
15 reps
-
Week 1
1 / 12 Weeks
Day 4
1
Log Press
3 Sets
8 Reps
65%
2
Seated Overhead Press (Barbell)
3 Sets
10 Reps
-
3
Pull-Up (Neutral Grip, Bodyweight)
1 Set
4 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
5A
Band Face Pull
3 Sets
15 Reps
-
5B
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
5C
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
-
Day 1
1
Deadlift (Barbell)
3 Sets
8 Reps
65%
2
Farmer's Walk (Weighted)
2 Sets
1 Reps
@8.5
3
stones over podium
3 Sets
5 Reps
80%
4
Glute-Ham Raise
3 Sets
10 Reps
@7.5
5
Ab Wheel
3 Sets
12 Reps
@8
Day 2
1
Bench Press (Barbell)
4 Sets
4 Reps
82%
2
Bench Press (Close Grip)
3 Sets
8 Reps
@7
3
Single Arm Row (Dumbbell)
4 Sets
10 Reps
-
4
Chest Fly (Machine)
3 Sets
15 Reps
@7
5A
Band Pull Apart
3 Sets
20 Reps
-
5B
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
5C
tate press
3 Sets
10 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
4 Reps
82%
2
Front Squat (Paused)
3 Sets
5 Reps
@7
3
Yoke
3 Sets
1 Reps
@8
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@7
5
Reverse Sled drags
4 Sets
1 Reps
-