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Strongman

by Javon A.

Program Description

Strongman 

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 22, 2024 09:23
  • Last Edited
    May 07, 2024 10:42
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
6 reps
5 reps
RPE 6
RPE 6.5
2
Tempo Press
2
1
6 reps
5 reps
RPE 6
RPE 6
3
Floor Press (Barbell)
2
1
5 reps
4 reps
RPE 6
RPE 6
4
Bench Press (Barbell)
1
AMRAP
65%
5
Seated Shoulder Press (Dumbbell)
2
15 reps
RPE 6
6
Barbell Front Raise
2
10 reps
RPE 6
7
Push Up
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
6 reps
5 reps
RPE 6
RPE 6.5
2
Tempo Press
2
1
6 reps
5 reps
RPE 6
RPE 6
3
Floor Press (Barbell)
2
1
5 reps
4 reps
RPE 6
RPE 6
4
Bench Press (Barbell)
1
AMRAP
65%
5
Seated Shoulder Press (Dumbbell)
2
15 reps
RPE 6
6
Barbell Front Raise
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
6 reps
5 reps
RPE 6
RPE 6.5
2
Tempo Press
2
1
6 reps
5 reps
RPE 6
RPE 6
3
Floor Press (Barbell)
2
1
5 reps
4 reps
RPE 6
RPE 6
4
Bench Press (Barbell)
1
AMRAP
65%
5
Seated Shoulder Press (Dumbbell)
2
15 reps
RPE 6
6
Barbell Front Raise
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
6 reps
5 reps
RPE 6
RPE 6.5
2
Tempo Press
2
1
6 reps
5 reps
RPE 6
RPE 6
3
Floor Press (Barbell)
2
1
5 reps
4 reps
RPE 6
RPE 6
4
Bench Press (Barbell)
1
AMRAP
65%
5
Seated Shoulder Press (Dumbbell)
2
15 reps
RPE 6
6
Barbell Front Raise
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
6 reps
5 reps
RPE 6
RPE 6.5
2
Tempo Press
2
1
6 reps
5 reps
RPE 6
RPE 6
3
Floor Press (Barbell)
2
1
5 reps
4 reps
RPE 6
RPE 6
4
Bench Press (Barbell)
1
AMRAP
65%
5
Seated Shoulder Press (Dumbbell)
2
15 reps
RPE 6
6
Barbell Front Raise
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
6 reps
5 reps
RPE 6
RPE 6.5
2
Tempo Press
2
1
6 reps
5 reps
RPE 6
RPE 6
3
Floor Press (Barbell)
2
1
5 reps
4 reps
RPE 6
RPE 6
4
Bench Press (Barbell)
1
AMRAP
65%
5
Seated Shoulder Press (Dumbbell)
2
15 reps
RPE 6
6
Barbell Front Raise
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
6 reps
5 reps
RPE 6
RPE 6.5
2
Tempo Press
2
1
6 reps
5 reps
RPE 6
RPE 6
3
Floor Press (Barbell)
2
1
5 reps
4 reps
RPE 6
RPE 6
4
Bench Press (Barbell)
1
AMRAP
65%
5
Seated Shoulder Press (Dumbbell)
2
15 reps
RPE 6
6
Barbell Front Raise
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
6 reps
5 reps
RPE 6
RPE 6.5
2
Tempo Press
2
1
6 reps
5 reps
RPE 6
RPE 6
3
Floor Press (Barbell)
2
1
5 reps
4 reps
RPE 6
RPE 6
4
Bench Press (Barbell)
1
AMRAP
65%
5
Seated Shoulder Press (Dumbbell)
2
15 reps
RPE 6
6
Barbell Front Raise
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
6 reps
5 reps
RPE 6
RPE 6.5
2
Tempo Press
2
1
6 reps
5 reps
RPE 6
RPE 6
3
Floor Press (Barbell)
2
1
5 reps
4 reps
RPE 6
RPE 6
4
Bench Press (Barbell)
1
AMRAP
65%
5
Seated Shoulder Press (Dumbbell)
2
15 reps
RPE 6
6
Barbell Front Raise
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
6 reps
5 reps
RPE 6
RPE 6.5
2
Tempo Press
2
1
6 reps
5 reps
RPE 6
RPE 6
3
Floor Press (Barbell)
2
1
5 reps
4 reps
RPE 6
RPE 6
4
Bench Press (Barbell)
1
AMRAP
65%
5
Seated Shoulder Press (Dumbbell)
2
15 reps
RPE 6
6
Barbell Front Raise
2
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
2
1
6 reps
5 reps
RPE 6
RPE 6
2
Zercher Squat (Barbell)
2
6 reps
RPE 6
3
Romanian Deadlift (Barbell)
1
1
1
6 reps
5 reps
4 reps
RPE 6
RPE 6
RPE 6.5
4
Lunge (Barbell)
3
6 reps
RPE 6
5
Kettlebell Swing
1
1-20 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 6
7
JM Press
3
6 reps
RPE 6
8
Dip (Bodyweight)
1
1
6 reps
5 reps
RPE 6
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
2
1
6 reps
5 reps
RPE 6
RPE 6
2
Zercher Squat (Barbell)
2
6 reps
RPE 6
3
Romanian Deadlift (Barbell)
1
1
1
6 reps
5 reps
4 reps
RPE 6
RPE 6
RPE 6.5
4
Lunge (Barbell)
3
6 reps
RPE 6
5
Kettlebell Swing
1
1-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
2
1
6 reps
5 reps
RPE 6
RPE 6
2
Zercher Squat (Barbell)
2
6 reps
RPE 6
3
Romanian Deadlift (Barbell)
1
1
1
6 reps
5 reps
4 reps
RPE 6
RPE 6
RPE 6.5
4
Lunge (Barbell)
3
6 reps
RPE 6
5
Kettlebell Swing
1
1-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
2
1
6 reps
5 reps
RPE 6
RPE 6
2
Zercher Squat (Barbell)
2
6 reps
RPE 6
3
Romanian Deadlift (Barbell)
1
1
1
6 reps
5 reps
4 reps
RPE 6
RPE 6
RPE 6.5
4
Lunge (Barbell)
3
6 reps
RPE 6
5
Kettlebell Swing
1
1-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
2
1
6 reps
5 reps
RPE 6
RPE 6
2
Zercher Squat (Barbell)
2
6 reps
RPE 6
3
Romanian Deadlift (Barbell)
1
1
1
6 reps
5 reps
4 reps
RPE 6
RPE 6
RPE 6.5
4
Lunge (Barbell)
3
6 reps
RPE 6
5
Kettlebell Swing
1
1-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
2
1
6 reps
5 reps
RPE 6
RPE 6
2
Zercher Squat (Barbell)
2
6 reps
RPE 6
3
Romanian Deadlift (Barbell)
1
1
1
6 reps
5 reps
4 reps
RPE 6
RPE 6
RPE 6.5
4
Lunge (Barbell)
3
6 reps
RPE 6
5
Kettlebell Swing
1
1-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
2
1
6 reps
5 reps
RPE 6
RPE 6
2
Zercher Squat (Barbell)
2
6 reps
RPE 6
3
Romanian Deadlift (Barbell)
1
1
1
6 reps
5 reps
4 reps
RPE 6
RPE 6
RPE 6.5
4
Lunge (Barbell)
3
6 reps
RPE 6
5
Kettlebell Swing
1
1-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
2
1
6 reps
5 reps
RPE 6
RPE 6
2
Zercher Squat (Barbell)
2
6 reps
RPE 6
3
Romanian Deadlift (Barbell)
1
1
1
6 reps
5 reps
4 reps
RPE 6
RPE 6
RPE 6.5
4
Lunge (Barbell)
3
6 reps
RPE 6
5
Kettlebell Swing
1
1-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
2
1
6 reps
5 reps
RPE 6
RPE 6
2
Zercher Squat (Barbell)
2
6 reps
RPE 6
3
Romanian Deadlift (Barbell)
1
1
1
6 reps
5 reps
4 reps
RPE 6
RPE 6
RPE 6.5
4
Lunge (Barbell)
3
6 reps
RPE 6
5
Kettlebell Swing
1
1-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Paused)
2
1
6 reps
5 reps
RPE 6
RPE 6
2
Zercher Squat (Barbell)
2
6 reps
RPE 6
3
Romanian Deadlift (Barbell)
1
1
1
6 reps
5 reps
4 reps
RPE 6
RPE 6
RPE 6.5
4
Lunge (Barbell)
3
6 reps
RPE 6
5
Kettlebell Swing
1
1-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bag Throw
3
2 reps
RPE 6
2
Bent Over Row (Barbell)
4
6 reps
RPE 6
3
Shrug (Dumbbell)
2
20 reps
RPE 6.5
4
Kroc Row
1
2
6 reps
5 reps
RPE 6
RPE 6
5
Lat Pulldown (Close Grip)
2
6 reps
RPE 6
6
Chin-Up (Bodyweight)
2
3 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bag Throw
3
2 reps
RPE 6
2
Bent Over Row (Barbell)
4
6 reps
RPE 6
3
Shrug (Dumbbell)
2
20 reps
RPE 6.5
4
Kroc Row
1
2
6 reps
5 reps
RPE 6
RPE 6
5
Lat Pulldown (Close Grip)
2
6 reps
RPE 6
6
Chin-Up (Bodyweight)
2
3 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bag Throw
3
2 reps
RPE 6
2
Bent Over Row (Barbell)
4
6 reps
RPE 6
3
Shrug (Dumbbell)
2
20 reps
RPE 6.5
4
Kroc Row
1
2
6 reps
5 reps
RPE 6
RPE 6
5
Lat Pulldown (Close Grip)
2
6 reps
RPE 6
6
Chin-Up (Bodyweight)
2
3 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bag Throw
3
2 reps
RPE 6
2
Bent Over Row (Barbell)
4
6 reps
RPE 6
3
Shrug (Dumbbell)
2
20 reps
RPE 6.5
4
Kroc Row
1
2
6 reps
5 reps
RPE 6
RPE 6
5
Lat Pulldown (Close Grip)
2
6 reps
RPE 6
6
Chin-Up (Bodyweight)
2
3 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bag Throw
3
2 reps
RPE 6
2
Bent Over Row (Barbell)
4
6 reps
RPE 6
3
Shrug (Dumbbell)
2
20 reps
RPE 6.5
4
Kroc Row
1
2
6 reps
5 reps
RPE 6
RPE 6
5
Lat Pulldown (Close Grip)
2
6 reps
RPE 6
6
Chin-Up (Bodyweight)
2
3 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bag Throw
3
2 reps
RPE 6
2
Bent Over Row (Barbell)
4
6 reps
RPE 6
3
Shrug (Dumbbell)
2
20 reps
RPE 6.5
4
Kroc Row
1
2
6 reps
5 reps
RPE 6
RPE 6
5
Lat Pulldown (Close Grip)
2
6 reps
RPE 6
6
Chin-Up (Bodyweight)
2
3 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bag Throw
3
2 reps
RPE 6
2
Bent Over Row (Barbell)
4
6 reps
RPE 6
3
Shrug (Dumbbell)
2
20 reps
RPE 6.5
4
Kroc Row
1
2
6 reps
5 reps
RPE 6
RPE 6
5
Lat Pulldown (Close Grip)
2
6 reps
RPE 6
6
Chin-Up (Bodyweight)
2
3 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bag Throw
3
2 reps
RPE 6
2
Bent Over Row (Barbell)
4
6 reps
RPE 6
3
Shrug (Dumbbell)
2
20 reps
RPE 6.5
4
Kroc Row
1
2
6 reps
5 reps
RPE 6
RPE 6
5
Lat Pulldown (Close Grip)
2
6 reps
RPE 6
6
Chin-Up (Bodyweight)
2
3 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bag Throw
3
2 reps
RPE 6
2
Bent Over Row (Barbell)
4
6 reps
RPE 6
3
Shrug (Dumbbell)
2
20 reps
RPE 6.5
4
Kroc Row
1
2
6 reps
5 reps
RPE 6
RPE 6
5
Lat Pulldown (Close Grip)
2
6 reps
RPE 6
6
Chin-Up (Bodyweight)
2
3 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bag Throw
3
2 reps
RPE 6
2
Bent Over Row (Barbell)
4
6 reps
RPE 6
3
Shrug (Dumbbell)
2
20 reps
RPE 6.5
4
Kroc Row
1
2
6 reps
5 reps
RPE 6
RPE 6
5
Lat Pulldown (Close Grip)
2
6 reps
RPE 6
6
Chin-Up (Bodyweight)
2
3 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
6 reps
RPE 6
2
Deadlift (Barbell)
1
AMRAP
60%
3
Leg Extension
3
6 reps
RPE 6
4
Box Squat (Barbell)
2
5 reps
RPE 6
5
Kettlebell Swing
1
1-20 reps
RPE 6
6
Bicep Curl (EZ Bar)
3
6 reps
RPE 6
7
Bicep Curl (Dumbbell)
2
1
6 reps
5 reps
RPE 6
RPE 6.5
8
Hammer Curl
3
6 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
6 reps
RPE 6
2
Deadlift (Barbell)
1
AMRAP
60%
3
Leg Extension
3
6 reps
RPE 6
4
Box Squat (Barbell)
2
5 reps
RPE 6
5
Kettlebell Swing
1
1-20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
6 reps
RPE 6
2
Deadlift (Barbell)
1
AMRAP
60%
3
Leg Extension
3
6 reps
RPE 6
4
Box Squat (Barbell)
2
5 reps
RPE 6
5
Kettlebell Swing
1
1-20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
6 reps
RPE 6
2
Deadlift (Barbell)
1
AMRAP
60%
3
Leg Extension
3
6 reps
RPE 6
4
Box Squat (Barbell)
2
5 reps
RPE 6
5
Kettlebell Swing
1
1-20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
6 reps
RPE 6
2
Deadlift (Barbell)
1
AMRAP
60%
3
Leg Extension
3
6 reps
RPE 6
4
Box Squat (Barbell)
2
5 reps
RPE 6
5
Kettlebell Swing
1
1-20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
6 reps
RPE 6
2
Deadlift (Barbell)
1
AMRAP
60%
3
Leg Extension
3
6 reps
RPE 6
4
Box Squat (Barbell)
2
5 reps
RPE 6
5
Kettlebell Swing
1
1-20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
6 reps
RPE 6
2
Deadlift (Barbell)
1
AMRAP
60%
3
Leg Extension
3
6 reps
RPE 6
4
Box Squat (Barbell)
2
5 reps
RPE 6
5
Kettlebell Swing
1
1-20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
6 reps
RPE 6
2
Deadlift (Barbell)
1
AMRAP
60%
3
Leg Extension
3
6 reps
RPE 6
4
Box Squat (Barbell)
2
5 reps
RPE 6
5
Kettlebell Swing
1
1-20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
6 reps
RPE 6
2
Deadlift (Barbell)
1
AMRAP
60%
3
Leg Extension
3
6 reps
RPE 6
4
Box Squat (Barbell)
2
5 reps
RPE 6
5
Kettlebell Swing
1
1-20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
3
6 reps
RPE 6
2
Deadlift (Barbell)
1
AMRAP
60%
3
Leg Extension
3
6 reps
RPE 6
4
Box Squat (Barbell)
2
5 reps
RPE 6
5
Kettlebell Swing
1
1-20 reps
RPE 6
Week 1
1 / 10 Weeks
Day 3
1
Bag Throw
3 Sets
2 Reps
@6
2
Bent Over Row (Barbell)
4 Sets
6 Reps
@6
3
Shrug (Dumbbell)
2 Sets
20 Reps
@6.5
4
Kroc Row
1 Set
2 Sets
6 Reps
5 Reps
@6
@6
5
Lat Pulldown (Close Grip)
2 Sets
6 Reps
@6
6
Chin-Up (Bodyweight)
2 Sets
3 Reps
@9.5
Day 2
1
Front Squat (Paused)
2 Sets
1 Set
6 Reps
5 Reps
@6
@6
2
Zercher Squat (Barbell)
2 Sets
6 Reps
@6
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
5 Reps
4 Reps
@6
@6
@6.5
4
Lunge (Barbell)
3 Sets
6 Reps
@6
5
Kettlebell Swing
1 Set
1-20 Reps
@10
6
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
@6
7
JM Press
3 Sets
6 Reps
@6
8
Dip (Bodyweight)
1 Set
1 Set
6 Reps
5 Reps
@6
@6.5
Day 4
1
Deficit Deadlift (Barbell)
3 Sets
6 Reps
@6
2
Deadlift (Barbell)
1 Set
AMRAP
60%
3
Leg Extension
3 Sets
6 Reps
@6
4
Box Squat (Barbell)
2 Sets
5 Reps
@6
5
Kettlebell Swing
1 Set
1-20 Reps
@6
6
Bicep Curl (EZ Bar)
3 Sets
6 Reps
@6
7
Bicep Curl (Dumbbell)
2 Sets
1 Set
6 Reps
5 Reps
@6
@6.5
8
Hammer Curl
3 Sets
6 Reps
@6
Day 1
1
Overhead Press (Barbell)
3 Sets
1 Set
6 Reps
5 Reps
@6
@6.5
2
Tempo Press
2 Sets
1 Set
6 Reps
5 Reps
@6
@6
3
Floor Press (Barbell)
2 Sets
1 Set
5 Reps
4 Reps
@6
@6
4
Bench Press (Barbell)
1 Set
AMRAP
65%
5
Seated Shoulder Press (Dumbbell)
2 Sets
15 Reps
@6
6
Barbell Front Raise
2 Sets
10 Reps
@6
7
Push Up
2 Sets
15-20 Reps
@10