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Forged in Strongman

by Greyson H.
1 athletes joined

Program Description

Beginner Strongman program designed to get to a base level of strength and developing events/accessories. Progress weight on each 3 week cycle for accessories Feel free to auto-regulate as needed

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 16, 2024 03:05
  • Last Edited
    Aug 27, 2024 10:01
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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4.8 Stars with 10, 000+ Ratings
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
Overhead Press (Barbell)
1
1
1
1
5 reps
5 reps
3 reps
3 reps
50%
70%
80%
70%
2
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
3 reps
3 reps
50%
70%
80%
70%
3
Chest Supported Row (Machine)
2
5 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
5 reps
5 reps
2 reps
2 reps
50%
70%
85%
75%
2
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
2 reps
2 reps
50%
70%
85%
75%
3
Chest Supported Row (Machine)
3
5 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
3 reps
3 reps
1 reps
1 reps
60%
75%
90%
80%
2
Deadlift (Barbell)
1
1
1
1
3 reps
3 reps
1 reps
1 reps
60%
75%
90%
80%
3
Chest Supported Row (Machine)
4
5 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
5 reps
5 reps
3 reps
3 reps
50%
70%
81%
70%
2
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
3 reps
3 reps
50%
70%
81%
70%
3
Chest Supported Row (Machine)
2
5 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
5 reps
5 reps
2 reps
2 reps
50%
70%
86%
75%
2
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
2 reps
2 reps
50%
70%
86%
75%
3
Chest Supported Row (Machine)
3
5 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
3 reps
3 reps
1 reps
1 reps
60%
75%
91%
80%
2
Deadlift (Barbell)
1
1
1
1
3 reps
3 reps
1 reps
1 reps
60%
75%
91%
80%
3
Chest Supported Row (Machine)
4
5 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
5 reps
5 reps
3 reps
3 reps
50%
70%
82%
70%
2
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
3 reps
3 reps
50%
70%
82%
70%
3
Chest Supported Row (Machine)
2
5 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
5 reps
5 reps
2 reps
2 reps
50%
70%
87%
75%
2
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
2 reps
2 reps
50%
70%
87%
75%
3
Chest Supported Row (Machine)
3
5 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
3 reps
3 reps
1 reps
1 reps
60%
75%
92%
80%
2
Deadlift (Barbell)
1
1
1
1
3 reps
3 reps
1 reps
1 reps
60%
75%
92%
80%
3
Chest Supported Row (Machine)
4
5 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
5 reps
5 reps
3 reps
3 reps
50%
70%
83%
70%
2
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
3 reps
3 reps
50%
70%
83%
70%
3
Chest Supported Row (Machine)
2
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
5 reps
5 reps
2 reps
2 reps
50%
70%
87%
75%
2
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
2 reps
2 reps
50%
70%
87%
75%
3
Chest Supported Row (Machine)
3
5 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
3 reps
3 reps
1 reps
1 reps
60%
75%
93%
80%
2
Deadlift (Barbell)
1
1
1
1
3 reps
3 reps
1 reps
1 reps
60%
75%
93%
80%
3
Chest Supported Row (Machine)
4
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
3 reps
3 reps
50%
70%
80%
70%
2
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
3 reps
3 reps
50%
70%
80%
70%
3
Chest Fly (Machine)
2
5 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
2 reps
2 reps
50%
70%
85%
75%
2
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
2 reps
2 reps
50%
70%
85%
75%
3
Chest Fly (Machine)
3
5 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
3 reps
3 reps
1 reps
1 reps
60%
75%
90%
80%
2
Bench Press (Barbell)
1
1
1
1
3 reps
3 reps
1 reps
1 reps
60%
75%
90%
80%
3
Chest Fly (Machine)
4
5 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
3 reps
3 reps
50%
70%
81%
70%
2
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
3 reps
3 reps
50%
70%
81%
70%
3
Chest Fly (Machine)
2
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
2 reps
2 reps
50%
70%
86%
75%
2
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
2 reps
2 reps
50%
70%
86%
75%
3
Chest Fly (Machine)
3
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
3 reps
3 reps
1 reps
1 reps
60%
75%
91%
80%
2
Bench Press (Barbell)
1
1
1
1
3 reps
3 reps
1 reps
1 reps
60%
75%
91%
80%
3
Chest Fly (Machine)
4
5 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
3 reps
3 reps
50%
70%
82%
70%
2
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
3 reps
3 reps
50%
70%
82%
70%
3
Chest Fly (Machine)
2
5 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
2 reps
2 reps
50%
70%
85%
75%
2
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
2 reps
2 reps
50%
70%
85%
75%
3
Chest Fly (Machine)
3
5 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
3 reps
3 reps
1 reps
1 reps
60%
75%
92%
80%
2
Bench Press (Barbell)
1
1
1
1
3 reps
3 reps
1 reps
1 reps
60%
75%
92%
80%
3
Chest Fly (Machine)
4
5 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
3 reps
3 reps
50%
70%
83%
70%
2
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
3 reps
3 reps
50%
70%
83%
70%
3
Chest Fly (Machine)
2
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
2 reps
2 reps
50%
70%
87%
75%
2
Bench Press (Barbell)
1
1
1
1
5 reps
5 reps
2 reps
2 reps
50%
70%
87%
75%
3
Chest Fly (Machine)
3
5 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
3 reps
3 reps
1 reps
1 reps
60%
75%
93%
80%
2
Bench Press (Barbell)
1
1
1
1
3 reps
3 reps
1 reps
1 reps
60%
75%
93%
80%
3
Chest Fly (Machine)
4
5 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
3
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
3
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
3
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
3
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
3
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
3
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
3
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
3
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
3
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
3
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
3
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Power Clean
3
5 reps
RPE 7
Week 1
1 / 12 Weeks
Day 3
1
Hang Power Clean
3 Sets
5 Reps
@7
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
3 Reps
50%
70%
80%
70%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
3 Reps
50%
70%
80%
70%
3
Chest Fly (Machine)
2 Sets
5 Reps
@6.5
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
3 Reps
50%
70%
80%
70%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
3 Reps
50%
70%
80%
70%
3
Chest Supported Row (Machine)
2 Sets
5 Reps
@6.5