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Strongman

by Andrew C.
84 athletes joined

Program Description

A strongman plan good for bodybuilders and powerlifters who are getting tired of their normal program

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 11, 2024 01:03
  • Last Edited
    Jan 03, 2025 11:32
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
Push Press (Barbell)
3
3 reps
RPE 8
2
Overhead Press (Barbell)
1
AMRAP
RPE 9.5
3
Chin-Up (Weighted)
4
6 reps
RPE 8
4
One Arm Bent Over Row
2
15 reps
RPE 8
5
Floor Press (Barbell)
3
6 reps
RPE 8
6
T-Bar Row
3
6 reps
RPE 8
7
Viking Press
3
8 reps
RPE 8
8
One Arm Bent Over Row
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
RPE 8
2
Overhead Press (Barbell)
1
AMRAP
RPE 9.5
3
Chin-Up (Weighted)
4
6 reps
RPE 8
4
One Arm Bent Over Row
2
15 reps
RPE 8
5
Floor Press (Barbell)
3
6 reps
RPE 8
6
T-Bar Row
3
6 reps
RPE 8
7
Viking Press
3
8 reps
RPE 8
8
One Arm Bent Over Row
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
RPE 8
2
Overhead Press (Barbell)
1
AMRAP
RPE 9.5
3
Chin-Up (Weighted)
4
6 reps
RPE 8
4
One Arm Bent Over Row
2
15 reps
RPE 8
5
Floor Press (Barbell)
3
6 reps
RPE 8
6
T-Bar Row
3
6 reps
RPE 8
7
Viking Press
3
8 reps
RPE 8
8
One Arm Bent Over Row
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
RPE 8
2
Overhead Press (Barbell)
1
AMRAP
RPE 9.5
3
Chin-Up (Weighted)
4
6 reps
RPE 8
4
One Arm Bent Over Row
2
15 reps
RPE 8
5
Floor Press (Barbell)
3
6 reps
RPE 8
6
T-Bar Row
3
6 reps
RPE 8
7
Viking Press
3
8 reps
RPE 8
8
One Arm Bent Over Row
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
RPE 8
2
Overhead Press (Barbell)
1
AMRAP
RPE 9.5
3
Chin-Up (Weighted)
4
6 reps
RPE 8
4
One Arm Bent Over Row
2
15 reps
RPE 8
5
Floor Press (Barbell)
3
6 reps
RPE 8
6
T-Bar Row
3
6 reps
RPE 8
7
Viking Press
3
8 reps
RPE 8
8
One Arm Bent Over Row
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
RPE 8
2
Overhead Press (Barbell)
1
AMRAP
RPE 9.5
3
Chin-Up (Weighted)
4
6 reps
RPE 8
4
One Arm Bent Over Row
2
15 reps
RPE 8
5
Floor Press (Barbell)
3
6 reps
RPE 8
6
T-Bar Row
3
6 reps
RPE 8
7
Viking Press
3
8 reps
RPE 8
8
One Arm Bent Over Row
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
RPE 8
2
Overhead Press (Barbell)
1
AMRAP
RPE 9.5
3
Chin-Up (Weighted)
4
6 reps
RPE 8
4
One Arm Bent Over Row
2
15 reps
RPE 8
5
Floor Press (Barbell)
3
6 reps
RPE 8
6
T-Bar Row
3
6 reps
RPE 8
7
Viking Press
3
8 reps
RPE 8
8
One Arm Bent Over Row
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
RPE 8
2
Overhead Press (Barbell)
1
AMRAP
RPE 9.5
3
Chin-Up (Weighted)
4
6 reps
RPE 8
4
One Arm Bent Over Row
2
15 reps
RPE 8
5
Floor Press (Barbell)
3
6 reps
RPE 8
6
T-Bar Row
3
6 reps
RPE 8
7
Viking Press
3
8 reps
RPE 8
8
One Arm Bent Over Row
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
RPE 8
2
Overhead Press (Barbell)
1
AMRAP
RPE 9.5
3
Chin-Up (Weighted)
4
6 reps
RPE 8
4
One Arm Bent Over Row
2
15 reps
RPE 8
5
Floor Press (Barbell)
3
6 reps
RPE 8
6
T-Bar Row
3
6 reps
RPE 8
7
Viking Press
3
8 reps
RPE 8
8
One Arm Bent Over Row
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
RPE 8
2
Overhead Press (Barbell)
1
AMRAP
RPE 9.5
3
Chin-Up (Weighted)
4
6 reps
RPE 8
4
One Arm Bent Over Row
2
15 reps
RPE 8
5
Floor Press (Barbell)
3
6 reps
RPE 8
6
T-Bar Row
3
6 reps
RPE 8
7
Viking Press
3
8 reps
RPE 8
8
One Arm Bent Over Row
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
RPE 8
2
Overhead Press (Barbell)
1
AMRAP
RPE 9.5
3
Chin-Up (Weighted)
4
6 reps
RPE 8
4
One Arm Bent Over Row
2
15 reps
RPE 8
5
Floor Press (Barbell)
3
6 reps
RPE 8
6
T-Bar Row
3
6 reps
RPE 8
7
Viking Press
3
8 reps
RPE 8
8
One Arm Bent Over Row
2
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
3 reps
RPE 8
2
Overhead Press (Barbell)
1
AMRAP
RPE 9.5
3
Chin-Up (Weighted)
4
6 reps
RPE 8
4
One Arm Bent Over Row
2
15 reps
RPE 8
5
Floor Press (Barbell)
3
6 reps
RPE 8
6
T-Bar Row
3
6 reps
RPE 8
7
Viking Press
3
8 reps
RPE 8
8
One Arm Bent Over Row
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
5
5 reps
RPE 8
2
Box Squat (Barbell)
4
6 reps
RPE 8
3
Farmer's Walk (Weighted)
5
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Goblet Squat
3
10 reps
RPE 8
6
Reverse Hyperextension
3
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
5
5 reps
RPE 8
2
Box Squat (Barbell)
4
6 reps
RPE 8
3
Farmer's Walk (Weighted)
5
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Goblet Squat
3
10 reps
RPE 8
6
Reverse Hyperextension
3
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
5
5 reps
RPE 8
2
Box Squat (Barbell)
4
6 reps
RPE 8
3
Farmer's Walk (Weighted)
5
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Goblet Squat
3
10 reps
RPE 8
6
Reverse Hyperextension
3
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
5
5 reps
RPE 8
2
Box Squat (Barbell)
4
6 reps
RPE 8
3
Farmer's Walk (Weighted)
5
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Goblet Squat
3
10 reps
RPE 8
6
Reverse Hyperextension
3
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
5
5 reps
RPE 8
2
Box Squat (Barbell)
4
6 reps
RPE 8
3
Farmer's Walk (Weighted)
5
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Goblet Squat
3
10 reps
RPE 8
6
Reverse Hyperextension
3
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
5
5 reps
RPE 8
2
Box Squat (Barbell)
4
6 reps
RPE 8
3
Farmer's Walk (Weighted)
5
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Goblet Squat
3
10 reps
RPE 8
6
Reverse Hyperextension
3
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
5
5 reps
RPE 8
2
Box Squat (Barbell)
4
6 reps
RPE 8
3
Farmer's Walk (Weighted)
5
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Goblet Squat
3
10 reps
RPE 8
6
Reverse Hyperextension
3
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
5
5 reps
RPE 8
2
Box Squat (Barbell)
4
6 reps
RPE 8
3
Farmer's Walk (Weighted)
5
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Goblet Squat
3
10 reps
RPE 8
6
Reverse Hyperextension
3
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
5
5 reps
RPE 8
2
Box Squat (Barbell)
4
6 reps
RPE 8
3
Farmer's Walk (Weighted)
5
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Goblet Squat
3
10 reps
RPE 8
6
Reverse Hyperextension
3
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
5
5 reps
RPE 8
2
Box Squat (Barbell)
4
6 reps
RPE 8
3
Farmer's Walk (Weighted)
5
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Goblet Squat
3
10 reps
RPE 8
6
Reverse Hyperextension
3
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
5
5 reps
RPE 8
2
Box Squat (Barbell)
4
6 reps
RPE 8
3
Farmer's Walk (Weighted)
5
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Goblet Squat
3
10 reps
RPE 8
6
Reverse Hyperextension
3
AMRAP
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
5
5 reps
RPE 8
2
Box Squat (Barbell)
4
6 reps
RPE 8
3
Farmer's Walk (Weighted)
5
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Goblet Squat
3
10 reps
RPE 8
6
Reverse Hyperextension
3
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Overhead Press (Barbell)
10
5 reps
75%
3
Bent Over Row (Barbell)
4
6 reps
RPE 8
4
Pin Press Bench (Barbell)
3
8 reps
RPE 8
5
Farmer's Walk (Weighted)
10
10 reps
RPE 8
6
Hammer Curl
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Overhead Press (Barbell)
10
5 reps
75%
3
Bent Over Row (Barbell)
4
6 reps
RPE 8
4
Pin Press Bench (Barbell)
3
8 reps
RPE 8
5
Farmer's Walk (Weighted)
10
10 reps
RPE 8
6
Hammer Curl
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Overhead Press (Barbell)
10
5 reps
75%
3
Bent Over Row (Barbell)
4
6 reps
RPE 8
4
Pin Press Bench (Barbell)
3
8 reps
RPE 8
5
Farmer's Walk (Weighted)
10
10 reps
RPE 8
6
Hammer Curl
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Overhead Press (Barbell)
10
5 reps
75%
3
Bent Over Row (Barbell)
4
6 reps
RPE 8
4
Pin Press Bench (Barbell)
3
8 reps
RPE 8
5
Farmer's Walk (Weighted)
10
10 reps
RPE 8
6
Hammer Curl
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Overhead Press (Barbell)
10
5 reps
75%
3
Bent Over Row (Barbell)
4
6 reps
RPE 8
4
Pin Press Bench (Barbell)
3
8 reps
RPE 8
5
Farmer's Walk (Weighted)
10
10 reps
RPE 8
6
Hammer Curl
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Overhead Press (Barbell)
10
5 reps
75%
3
Bent Over Row (Barbell)
4
6 reps
RPE 8
4
Pin Press Bench (Barbell)
3
8 reps
RPE 8
5
Farmer's Walk (Weighted)
10
10 reps
RPE 8
6
Hammer Curl
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Overhead Press (Barbell)
10
5 reps
75%
3
Bent Over Row (Barbell)
4
6 reps
RPE 8
4
Pin Press Bench (Barbell)
3
8 reps
RPE 8
5
Farmer's Walk (Weighted)
10
10 reps
RPE 8
6
Hammer Curl
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Overhead Press (Barbell)
10
5 reps
75%
3
Bent Over Row (Barbell)
4
6 reps
RPE 8
4
Pin Press Bench (Barbell)
3
8 reps
RPE 8
5
Farmer's Walk (Weighted)
10
10 reps
RPE 8
6
Hammer Curl
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Overhead Press (Barbell)
10
5 reps
75%
3
Bent Over Row (Barbell)
4
6 reps
RPE 8
4
Pin Press Bench (Barbell)
3
8 reps
RPE 8
5
Farmer's Walk (Weighted)
10
10 reps
RPE 8
6
Hammer Curl
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Overhead Press (Barbell)
10
5 reps
75%
3
Bent Over Row (Barbell)
4
6 reps
RPE 8
4
Pin Press Bench (Barbell)
3
8 reps
RPE 8
5
Farmer's Walk (Weighted)
10
10 reps
RPE 8
6
Hammer Curl
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Overhead Press (Barbell)
10
5 reps
75%
3
Bent Over Row (Barbell)
4
6 reps
RPE 8
4
Pin Press Bench (Barbell)
3
8 reps
RPE 8
5
Farmer's Walk (Weighted)
10
10 reps
RPE 8
6
Hammer Curl
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
3 reps
85%
2
Overhead Press (Barbell)
10
5 reps
75%
3
Bent Over Row (Barbell)
4
6 reps
RPE 8
4
Pin Press Bench (Barbell)
3
8 reps
RPE 8
5
Farmer's Walk (Weighted)
10
10 reps
RPE 8
6
Hammer Curl
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5
3 reps
5 reps
85%
75%
2
Overhead Press (Dumbbell)
3
5 reps
RPE 8
3
Zercher Squat (Barbell)
3
6-8 reps
RPE 7
4
Farmer's Walk (Weighted)
5
10 reps
RPE 8
5
Hack Squat
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5
3 reps
5 reps
85%
75%
2
Overhead Press (Dumbbell)
3
5 reps
RPE 8
3
Zercher Squat (Barbell)
3
6-8 reps
RPE 7
4
Farmer's Walk (Weighted)
5
10 reps
RPE 8
5
Hack Squat
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5
3 reps
5 reps
85%
75%
2
Overhead Press (Dumbbell)
3
5 reps
RPE 8
3
Zercher Squat (Barbell)
3
6-8 reps
RPE 7
4
Farmer's Walk (Weighted)
5
10 reps
RPE 8
5
Hack Squat
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5
3 reps
5 reps
85%
75%
2
Overhead Press (Dumbbell)
3
5 reps
RPE 8
3
Zercher Squat (Barbell)
3
6-8 reps
RPE 7
4
Farmer's Walk (Weighted)
5
10 reps
RPE 8
5
Hack Squat
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5
3 reps
5 reps
85%
75%
2
Overhead Press (Dumbbell)
3
5 reps
RPE 8
3
Zercher Squat (Barbell)
3
6-8 reps
RPE 7
4
Farmer's Walk (Weighted)
5
10 reps
RPE 8
5
Hack Squat
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5
3 reps
5 reps
85%
75%
2
Overhead Press (Dumbbell)
3
5 reps
RPE 8
3
Zercher Squat (Barbell)
3
6-8 reps
RPE 7
4
Farmer's Walk (Weighted)
5
10 reps
RPE 8
5
Hack Squat
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5
3 reps
5 reps
85%
75%
2
Overhead Press (Dumbbell)
3
5 reps
RPE 8
3
Zercher Squat (Barbell)
3
6-8 reps
RPE 7
4
Farmer's Walk (Weighted)
5
10 reps
RPE 8
5
Hack Squat
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5
3 reps
5 reps
85%
75%
2
Overhead Press (Dumbbell)
3
5 reps
RPE 8
3
Zercher Squat (Barbell)
3
6-8 reps
RPE 7
4
Farmer's Walk (Weighted)
5
10 reps
RPE 8
5
Hack Squat
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5
3 reps
5 reps
85%
75%
2
Overhead Press (Dumbbell)
3
5 reps
RPE 8
3
Zercher Squat (Barbell)
3
6-8 reps
RPE 7
4
Farmer's Walk (Weighted)
5
10 reps
RPE 8
5
Hack Squat
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5
3 reps
5 reps
85%
75%
2
Overhead Press (Dumbbell)
3
5 reps
RPE 8
3
Zercher Squat (Barbell)
3
6-8 reps
RPE 7
4
Farmer's Walk (Weighted)
5
10 reps
RPE 8
5
Hack Squat
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5
3 reps
5 reps
85%
75%
2
Overhead Press (Dumbbell)
3
5 reps
RPE 8
3
Zercher Squat (Barbell)
3
6-8 reps
RPE 7
4
Farmer's Walk (Weighted)
5
10 reps
RPE 8
5
Hack Squat
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5
3 reps
5 reps
85%
75%
2
Overhead Press (Dumbbell)
3
5 reps
RPE 8
3
Zercher Squat (Barbell)
3
6-8 reps
RPE 7
4
Farmer's Walk (Weighted)
5
10 reps
RPE 8
5
Hack Squat
3
15 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Push Press (Barbell)
3 Sets
3 Reps
@8
2
Overhead Press (Barbell)
1 Set
AMRAP
@9.5
3
Chin-Up (Weighted)
4 Sets
6 Reps
@8
4
One Arm Bent Over Row
2 Sets
15 Reps
@8
5
Floor Press (Barbell)
3 Sets
6 Reps
@8
6
T-Bar Row
3 Sets
6 Reps
@8
7
Viking Press
3 Sets
8 Reps
@8
8
One Arm Bent Over Row
2 Sets
12 Reps
@7
Day 2
1
Rack Pull (Barbell)
5 Sets
5 Reps
@8
2
Box Squat (Barbell)
4 Sets
6 Reps
@8
3
Farmer's Walk (Weighted)
5 Sets
10 Reps
@8
4
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
5
Goblet Squat
3 Sets
10 Reps
@8
6
Reverse Hyperextension
3 Sets
AMRAP
@7
Day 4
1
Deadlift (Barbell)
3 Sets
5 Sets
3 Reps
5 Reps
85%
75%
2
Overhead Press (Dumbbell)
3 Sets
5 Reps
@8
3
Zercher Squat (Barbell)
3 Sets
6-8 Reps
@7
4
Farmer's Walk (Weighted)
5 Sets
10 Reps
@8
5
Hack Squat
3 Sets
15 Reps
@9
Day 3
1
Overhead Press (Barbell)
5 Sets
3 Reps
85%
2
Overhead Press (Barbell)
10 Sets
5 Reps
75%
3
Bent Over Row (Barbell)
4 Sets
6 Reps
@8
4
Pin Press Bench (Barbell)
3 Sets
8 Reps
@8
5
Farmer's Walk (Weighted)
10 Sets
10 Reps
@8
6
Hammer Curl
3 Sets
12 Reps
@8