Program Description
Program that I (a strongman competitor) created. It is not perfect, but it increased my strength tremendously and increased my training partner's deadlift by 45 lbs. Recommended workout days are Monday, Tuesday, Thursday, and Saturday, but it can be changed. Take a deload week after weeks 3, 6, and 9 if needed.
Program Overview
- LevelIntermediate, Advanced
- GoalAthletics, Powerbuilding, Powerlifting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout100 minutes
- CreatedJan 16, 2024 06:42
- Last EditedSep 04, 2024 03:48
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
Log Press
3
5 reps
70%
2
Clean and Press
4
5 reps
RPE 6-6.5
3
Floor Press (Barbell)
3
10 reps
RPE 6-7
4
Lu Raise
3
12 reps
RPE 8-9
5
Y Raise
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Press
4
5 reps
72%
2
Clean and Press
4
3 reps
RPE 6-6.5
3
Floor Press (Barbell)
3
8 reps
RPE 6-7
4
Lu Raise
3
12 reps
RPE 8-9
5
Y Raise
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Press
4
5 reps
75%
2
Log Press
1
AMRAP
75%
3
Clean and Press
4
2 reps
RPE 6-6.5
4
Floor Press (Barbell)
3
6 reps
RPE 6-7
5
Lu Raise
3
12 reps
RPE 8-9
6
Y Raise
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Press
5
3 reps
80%
2
Clean and Press
4
5 reps
RPE 6-6.5
3
Floor Press (Barbell)
3
10 reps
RPE 6-7
4
Lu Raise
3
12 reps
RPE 8-9
5
Y Raise
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Press
3
3 reps
85%
2
Clean and Press
4
3 reps
RPE 6-6.5
3
Floor Press (Barbell)
3
8 reps
RPE 6-7
4
Lu Raise
3
12 reps
RPE 8-9
5
Y Raise
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Press
1
AMRAP
90%
2
Clean and Press
4
2 reps
RPE 6-6.5
3
Floor Press (Barbell)
3
6 reps
RPE 6-7
4
Lu Raise
3
12 reps
RPE 8-9
5
Y Raise
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Press
5
2 reps
85%
2
Clean and Press
4
5 reps
RPE 6-6.5
3
Floor Press (Barbell)
3
10 reps
RPE 6-7
4
Lu Raise
3
12 reps
RPE 8-9
5
Y Raise
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Press
3
2 reps
90%
2
Clean and Press
4
3 reps
RPE 6-6.5
3
Floor Press (Barbell)
3
8 reps
RPE 6-7
4
Lu Raise
3
12 reps
RPE 8-9
5
Y Raise
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Press
1
AMRAP
92%
2
Clean and Press
4
2 reps
RPE 6-6.5
3
Floor Press (Barbell)
3
6 reps
RPE 6-7
4
Lu Raise
3
12 reps
RPE 8-9
5
Y Raise
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Press
5
1 reps
90%
2
Clean and Press
4
5 reps
RPE 6-6.5
3
Floor Press (Barbell)
3
10 reps
RPE 6-7
4
Lu Raise
3
12 reps
RPE 8-9
5
Y Raise
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Press
3
1 reps
95%
2
Clean and Press
4
3 reps
RPE 6-6.5
3
Floor Press (Barbell)
3
8 reps
RPE 6-7
4
Lu Raise
3
12 reps
RPE 8-9
5
Y Raise
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Press
1
AMRAP
95%
2
Clean and Press
4
2 reps
RPE 6-6.5
3
Floor Press (Barbell)
3
6 reps
RPE 6-7
4
Lu Raise
3
12 reps
RPE 8-9
5
Y Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Block Pull (Barbell)
3
5 reps
70%
2
Deficit Deadlift (Barbell)
3
12 reps
RPE 6-7
3A
Romanian Deadlift (Barbell)
3
15 reps
3B
Pull-Up (Bodyweight)
3
6-8 reps
RPE 6-7
4A
Pendlay Row
3
10 reps
RPE 6-7
4B
Bicep Curl (EZ Bar)
3
10 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Block Pull (Barbell)
4
5 reps
72%
2
Deficit Deadlift (Barbell)
3
10 reps
RPE 6-7
3A
Romanian Deadlift (Barbell)
3
12 reps
RPE 6-7
3B
Pull-Up (Bodyweight)
3
6-8 reps
RPE 6-7
4A
Pendlay Row
3
10 reps
RPE 6-7
4B
Bicep Curl (EZ Bar)
3
10 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Block Pull (Barbell)
4
5 reps
75%
2
Block Pull (Barbell)
1
AMRAP
75%
3
Deficit Deadlift (Barbell)
3
8 reps
RPE 6-7
4A
Romanian Deadlift (Barbell)
3
10 reps
RPE 6-7
4B
Pull-Up (Bodyweight)
3
6-8 reps
RPE 6-7
5A
Pendlay Row
3
10 reps
RPE 6-7
5B
Bicep Curl (EZ Bar)
3
10 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Block Pull (Barbell)
5
3 reps
80%
2
Deficit Deadlift (Barbell)
3
12 reps
RPE 6-7
3A
Romanian Deadlift (Barbell)
3
15 reps
3B
Pull-Up (Bodyweight)
3
6-8 reps
RPE 6-7
4A
Pendlay Row
3
10 reps
RPE 6-7
4B
Bicep Curl (EZ Bar)
3
10 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Block Pull (Barbell)
3
3 reps
85%
2
Deficit Deadlift (Barbell)
3
10 reps
RPE 6-7
3A
Romanian Deadlift (Barbell)
3
12 reps
RPE 6-7
3B
Pull-Up (Bodyweight)
3
6-8 reps
RPE 6-7
4A
Pendlay Row
3
10 reps
RPE 6-7
4B
Bicep Curl (EZ Bar)
3
10 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Block Pull (Barbell)
1
AMRAP
90%
2
Deficit Deadlift (Barbell)
3
8 reps
RPE 6-7
3A
Romanian Deadlift (Barbell)
3
10 reps
RPE 6-7
3B
Pull-Up (Bodyweight)
3
6-8 reps
RPE 6-7
4A
Pendlay Row
3
10 reps
RPE 6-7
4B
Bicep Curl (EZ Bar)
3
10 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Block Pull (Barbell)
5
2 reps
85%
2
Deficit Deadlift (Barbell)
3
12 reps
RPE 6-7
3A
Romanian Deadlift (Barbell)
3
15 reps
3B
Pull-Up (Bodyweight)
3
6-8 reps
RPE 6-7
4A
Pendlay Row
3
10 reps
RPE 6-7
4B
Bicep Curl (EZ Bar)
3
10 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Block Pull (Barbell)
3
2 reps
90%
2
Deficit Deadlift (Barbell)
3
10 reps
RPE 6-7
3A
Romanian Deadlift (Barbell)
3
12 reps
RPE 6-7
3B
Pull-Up (Bodyweight)
3
6-8 reps
RPE 6-7
4A
Pendlay Row
3
10 reps
RPE 6-7
4B
Bicep Curl (EZ Bar)
3
10 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Block Pull (Barbell)
1
AMRAP
92%
2
Deficit Deadlift (Barbell)
3
8 reps
RPE 6-7
3A
Romanian Deadlift (Barbell)
3
10 reps
RPE 6-7
3B
Pull-Up (Bodyweight)
3
6-8 reps
RPE 6-7
4A
Pendlay Row
3
10 reps
RPE 6-7
4B
Bicep Curl (EZ Bar)
3
10 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Block Pull (Barbell)
5
1 reps
90%
2
Deficit Deadlift (Barbell)
3
12 reps
RPE 6-7
3A
Romanian Deadlift (Barbell)
3
15 reps
3B
Pull-Up (Bodyweight)
3
6-8 reps
RPE 6-7
4A
Pendlay Row
3
10 reps
RPE 6-7
4B
Bicep Curl (EZ Bar)
3
10 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Block Pull (Barbell)
3
1 reps
95%
2
Deficit Deadlift (Barbell)
3
10 reps
RPE 6-7
3A
Romanian Deadlift (Barbell)
3
12 reps
RPE 6-7
3B
Pull-Up (Bodyweight)
3
6-8 reps
RPE 6-7
4A
Pendlay Row
3
10 reps
RPE 6-7
4B
Bicep Curl (EZ Bar)
3
10 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Block Pull (Barbell)
1
AMRAP
95%
2
Deficit Deadlift (Barbell)
3
8 reps
RPE 6-7
3A
Romanian Deadlift (Barbell)
3
10 reps
RPE 6-7
3B
Pull-Up (Bodyweight)
3
6-8 reps
RPE 6-7
4A
Pendlay Row
3
10 reps
RPE 6-7
4B
Bicep Curl (EZ Bar)
3
10 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
5 reps
70%
2
Push Press (Barbell)
6
4 reps
65%
3
Farmer's Walk (Weighted)
4
100 reps
65%
4A
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6-7
4B
Kroc Row
3
8 reps
RPE 6-7
5A
Face Pull
4
8 reps
RPE 7-8
5B
Overhead Extension (Dumbbell)
4
10 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
5 reps
72%
2
Push Press (Barbell)
6
4 reps
65%
3
Farmer's Walk (Weighted)
4
50 reps
70%
4A
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6-7
4B
Kroc Row
3
8 reps
RPE 6-7
5A
Face Pull
4
8 reps
RPE 7-8
5B
Overhead Extension (Dumbbell)
4
8 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
5 reps
75%
2
Zercher Squat (Barbell)
1
AMRAP
75%
3
Push Press (Barbell)
6
4 reps
65%
4
Farmer's Walk (Weighted)
3
50 reps
75%
5A
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6-7
5B
Kroc Row
3
8 reps
RPE 6-7
6A
Face Pull
4
8 reps
RPE 7-8
6B
Overhead Extension (Dumbbell)
4
6 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
3 reps
80%
2
Push Press (Barbell)
6
4 reps
65%
3
Farmer's Walk (Weighted)
4
100 reps
65%
4A
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6-7
4B
Kroc Row
3
8 reps
RPE 6-7
5A
Face Pull
4
8 reps
RPE 7-8
5B
Overhead Extension (Dumbbell)
4
10 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
3 reps
85%
2
Push Press (Barbell)
6
4 reps
65%
3
Farmer's Walk (Weighted)
4
50 reps
70%
4A
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6-7
4B
Kroc Row
3
8 reps
RPE 6-7
5A
Face Pull
4
8 reps
RPE 7-8
5B
Overhead Extension (Dumbbell)
4
8 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
AMRAP
90%
2
Push Press (Barbell)
6
4 reps
65%
3
Farmer's Walk (Weighted)
3
50 reps
75%
4A
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6-7
4B
Kroc Row
3
8 reps
RPE 6-7
5A
Face Pull
4
8 reps
RPE 7-8
5B
Overhead Extension (Dumbbell)
4
6 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
2 reps
85%
2
Push Press (Barbell)
6
4 reps
65%
3
Farmer's Walk (Weighted)
4
100 reps
65%
4A
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6-7
4B
Kroc Row
3
8 reps
RPE 6-7
5A
Face Pull
4
8 reps
RPE 7-8
5B
Overhead Extension (Dumbbell)
4
10 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
2 reps
90%
2
Push Press (Barbell)
6
4 reps
65%
3
Farmer's Walk (Weighted)
4
50 reps
70%
4A
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6-7
4B
Kroc Row
3
8 reps
RPE 6-7
5A
Face Pull
4
8 reps
RPE 7-8
5B
Overhead Extension (Dumbbell)
4
8 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
AMRAP
92%
2
Push Press (Barbell)
6
4 reps
65%
3
Farmer's Walk (Weighted)
3
50 reps
75%
4A
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6-7
4B
Kroc Row
3
8 reps
RPE 6-7
5A
Face Pull
4
8 reps
RPE 7-8
5B
Overhead Extension (Dumbbell)
4
6 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
5
1 reps
90%
2
Push Press (Barbell)
6
4 reps
65%
3
Farmer's Walk (Weighted)
4
100 reps
65%
4A
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6-7
4B
Kroc Row
3
8 reps
RPE 6-7
5A
Face Pull
4
8 reps
RPE 7-8
5B
Overhead Extension (Dumbbell)
4
10 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
1 reps
95%
2
Push Press (Barbell)
6
4 reps
65%
3
Farmer's Walk (Weighted)
4
50 reps
70%
4A
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6-7
4B
Kroc Row
3
8 reps
RPE 6-7
5A
Face Pull
4
8 reps
RPE 7-8
5B
Overhead Extension (Dumbbell)
4
8 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
AMRAP
95%
2
Push Press (Barbell)
6
4 reps
65%
3
Farmer's Walk (Weighted)
3
50 reps
75%
4A
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 6-7
4B
Kroc Row
3
8 reps
RPE 6-7
5A
Face Pull
4
8 reps
RPE 7-8
5B
Overhead Extension (Dumbbell)
4
6 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
4
3-5 reps
RPE 6-7
2
Deadlift with Chains
4
3-5 reps
RPE 6-6.5
3
Strongman Event
3
50-200 reps
RPE 6-7
4
Strongman Event
3
1-2 mins
RPE 6-7
5
Strongman Event
3
3-10 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
4
3-5 reps
RPE 6-7
2
Deadlift with Chains
4
3-5 reps
RPE 6-6.5
3
Strongman Event
3
50-200 reps
RPE 6-7
4
Strongman Event
3
1-2 mins
RPE 6-7
5
Strongman Event
3
3-10 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
4
3-5 reps
RPE 6-7
2
Deadlift with Chains
4
3-5 reps
RPE 6-6.5
3
Strongman Event
3
50-200 reps
RPE 6-7
4
Strongman Event
3
1-2 mins
RPE 6-7
5
Strongman Event
3
3-10 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
4
3-5 reps
RPE 6-7
2
Deadlift with Chains
4
3-5 reps
RPE 6-6.5
3
Strongman Event
3
50-200 reps
RPE 6-7
4
Strongman Event
3
1-2 mins
RPE 6-7
5
Strongman Event
3
3-10 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
4
3-5 reps
RPE 6-7
2
Deadlift with Chains
4
3-5 reps
RPE 6-6.5
3
Strongman Event
3
50-200 reps
RPE 6-7
4
Strongman Event
3
1-2 mins
RPE 6-7
5
Strongman Event
3
3-10 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
4
3-5 reps
RPE 6-7
2
Deadlift with Chains
4
3-5 reps
RPE 6-6.5
3
Strongman Event
3
50-200 reps
RPE 6-7
4
Strongman Event
3
1-2 mins
RPE 6-7
5
Strongman Event
3
3-10 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
4
3-5 reps
RPE 6-7
2
Deadlift with Chains
4
3-5 reps
RPE 6-6.5
3
Strongman Event
3
50-200 reps
RPE 6-7
4
Strongman Event
3
1-2 mins
RPE 6-7
5
Strongman Event
3
3-10 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
4
3-5 reps
RPE 6-7
2
Deadlift with Chains
4
3-5 reps
RPE 6-6.5
3
Strongman Event
3
50-200 reps
RPE 6-7
4
Strongman Event
3
1-2 mins
RPE 6-7
5
Strongman Event
3
3-10 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
4
3-5 reps
RPE 6-7
2
Deadlift with Chains
4
3-5 reps
RPE 6-6.5
3
Strongman Event
3
50-200 reps
RPE 6-7
4
Strongman Event
3
1-2 mins
RPE 6-7
5
Strongman Event
3
3-10 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
4
3-5 reps
RPE 6-7
2
Deadlift with Chains
4
3-5 reps
RPE 6-6.5
3
Strongman Event
3
50-200 reps
RPE 6-7
4
Strongman Event
3
1-2 mins
RPE 6-7
5
Strongman Event
3
3-10 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
4
3-5 reps
RPE 6-7
2
Deadlift with Chains
4
3-5 reps
RPE 6-6.5
3
Strongman Event
3
50-200 reps
RPE 6-7
4
Strongman Event
3
1-2 mins
RPE 6-7
5
Strongman Event
3
3-10 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean (Barbell)
4
3-5 reps
RPE 6-7
2
Deadlift with Chains
4
3-5 reps
RPE 6-6.5
3
Strongman Event
3
50-200 reps
RPE 6-7
4
Strongman Event
3
1-2 mins
RPE 6-7
5
Strongman Event
3
3-10 reps
RPE 6-7
Week 1
1 / 12 Weeks
Day 2
1
Block Pull (Barbell)3 Sets
5 Reps
70%
2
Deficit Deadlift (Barbell)3 Sets
12 Reps
@6-7
3A
Romanian Deadlift (Barbell)3 Sets
15 Reps
3B
Pull-Up (Bodyweight)3 Sets
6-8 Reps
@6-7
4A
Pendlay Row3 Sets
10 Reps
@6-7
4B
Bicep Curl (EZ Bar)3 Sets
10 Reps
@6-7
Day 4
1
Clean (Barbell)4 Sets
3-5 Reps
@6-7
2
Deadlift with Chains4 Sets
3-5 Reps
@6-6.5
3
Strongman Event3 Sets
50-200 Reps
@6-7
4
Strongman Event3 Sets
1-2 mins
@6-7
5
Strongman Event3 Sets
3-10 Reps
@6-7
Day 1
1
Log Press3 Sets
5 Reps
70%
2
Clean and Press4 Sets
5 Reps
@6-6.5
3
Floor Press (Barbell)3 Sets
10 Reps
@6-7
4
Lu Raise3 Sets
12 Reps
@8-9
5
Y Raise1 Set
AMRAP
@10
Day 3
1
Zercher Squat (Barbell)3 Sets
5 Reps
70%
2
Push Press (Barbell)6 Sets
4 Reps
65%
3
Farmer's Walk (Weighted)4 Sets
100 Reps
65%
4A
Bulgarian Split Squat (Dumbbell)3 Sets
8 Reps
@6-7
4B
Kroc Row3 Sets
8 Reps
@6-7
5A
Face Pull4 Sets
8 Reps
@7-8
5B
Overhead Extension (Dumbbell)4 Sets
10 Reps
@6-7