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Powerlifting Strongman Hybrid - Corrections Made

by Jeff L.
3 athletes joined

Program Description

Matt Mills posted on Elitefts.com in January 2020 a 12-week program that mixed powerlifting with strongman. This is a program written to combine both worlds and bring the benefits of each style of training to the table. Check out the article for the full read.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 21, 2025 01:10
  • Last Edited
    Feb 22, 2025 03:27
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ON THE BOOSTCAMP APP FOR FREE
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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
Log Clean And Press
3
8 reps
65%
2
Seated Axle Shoulder Press
3
10 reps
-
3
Pull-Up (Weighted)
4
AMRAP
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5A
Banded Face Pulls
3
15 reps
-
5B
Bicep Curl (Dumbbell)
3
10 reps
-
5C
Rolling Tricep Extension (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Clean And Press
4
6 reps
75%
2
Seated Axle Shoulder Press
3
10 reps
-
3
Pull-Up (Weighted)
4
AMRAP
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5A
Banded Face Pulls
3
15 reps
-
5B
Bicep Curl (Dumbbell)
3
10 reps
-
5C
Rolling Tricep Extension (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Clean And Press
5
5 reps
80%
2
Seated Axle Shoulder Press
3
10 reps
-
3
Pull-Up (Weighted)
4
AMRAP
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5A
Banded Face Pulls
3
15 reps
-
5B
Bicep Curl (Dumbbell)
3
10 reps
-
5C
Rolling Tricep Extension (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Clean And Press
3
3 reps
82.5%
2
Seated Axle Shoulder Press
3
10 reps
-
3
Pull-Up (Weighted)
4
AMRAP
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5A
Banded Face Pulls
3
15 reps
-
5B
Bicep Curl (Dumbbell)
3
10 reps
-
5C
Rolling Tricep Extension (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Clean And Press
8
2 reps
65%
2
Z Press
3
8 reps
-
3
Lat Pulldown
3
12 reps
-
4
Meadows 6 Way Shoulder Raise
3
10 reps
-
5A
Banded Face Pulls
3
15 reps
-
5B
Hammer Curl
3
10 reps
-
5C
Triceps Pressdown (Bar)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Clean And Press
4
1
1 reps
-
-
2
Z Press
3
8 reps
-
3
Lat Pulldown
3
12 reps
-
4
Meadows 6 Way Shoulder Raise
3
10 reps
-
5A
Banded Face Pulls
3
15 reps
-
5B
Hammer Curl
3
10 reps
-
5C
Triceps Pressdown (Bar)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Clean And Press
3
8 reps
-
2
Z Press
3
8 reps
-
3
Lat Pulldown
3
12 reps
-
4
Meadows 6 Way Shoulder Raise
3
10 reps
-
5A
Banded Face Pulls
3
15 reps
-
5B
Hammer Curl
3
10 reps
-
5C
Triceps Pressdown (Bar)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Clean And Press
3
8 reps
60%
2
Z Press
3
8 reps
-
3
Lat Pulldown
3
12 reps
-
4
Meadows 6 Way Shoulder Raise
3
10 reps
-
5A
Banded Face Pulls
3
15 reps
-
5B
Hammer Curl
3
10 reps
-
5C
Triceps Pressdown (Bar)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Clean And Press
3
8 reps
60%
2
1-Arm Standing Press (Dumbbell)
3
10 reps
-
3
Wide Grip Pull-Up
1
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5A
Banded Face Pulls
3
15 reps
-
5B
Incline Curl (Dumbbell)
3
10 reps
-
5C
JM Press
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Clean And Press
5
5 reps
-
2
1-Arm Standing Press (Dumbbell)
3
10 reps
-
3
Wide Grip Pull-Up
1
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5A
Banded Face Pulls
3
15 reps
-
5B
Incline Curl (Dumbbell)
3
10 reps
-
5C
JM Press
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Clean And Press
3
3 reps
-
2
1-Arm Standing Press (Dumbbell)
3
10 reps
-
3
Wide Grip Pull-Up
1
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5A
Banded Face Pulls
3
15 reps
-
5B
Incline Curl (Dumbbell)
3
10 reps
-
5C
JM Press
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Log Clean And Press
5
1 reps
-
2
1-Arm Standing Press (Dumbbell)
3
10 reps
-
3
Wide Grip Pull-Up
1
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5A
Banded Face Pulls
3
15 reps
-
5B
Incline Curl (Dumbbell)
3
10 reps
-
5C
JM Press
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
SSB Box Squat
4
4 reps
82.5%
2
Front Squat (Paused)
3
5 reps
-
3
Yoke Carry
3
-
4
Split Squat (Dumbbell)
3
10 reps
-
5
Reverse Sled Drag
4
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
SSB Box Squat
5
3 reps
87.5%
2
Front Squat (Paused)
3
5 reps
-
3
Yoke Carry
2
-
4
Split Squat (Dumbbell)
3
10 reps
-
5
Reverse Sled Drag
4
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
SSB Box Squat
4
2 reps
90%
2
Front Squat (Paused)
3
5 reps
-
3
Yoke Carry
2
-
4
Split Squat (Dumbbell)
3
10 reps
-
5
Reverse Sled Drag
4
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
SSB Box Squat
4
2 reps
-
2
Front Squat (Paused)
3
5 reps
-
3
Yoke Carry
2
-
4
Split Squat (Dumbbell)
3
10 reps
-
5
Reverse Sled Drag
4
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
SSB Box Squat
3
8 reps
65%
2
Front Squat (SSB)
3
5 reps
-
3
Front Carry Medley
2
-
4
Reverse Lunge (Dumbbell)
3
10 reps
-
5
Sled Push
4
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
SSB Box Squat
4
6 reps
80%
2
Front Squat (SSB)
3
5 reps
-
3
Front Carry Medley
2
-
4
Reverse Lunge (Dumbbell)
3
10 reps
-
5
Sled Push
4
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
SSB Box Squat
4
4 reps
80%
2
Front Squat (SSB)
3
5 reps
-
3
Front Carry Medley
2
-
4
Reverse Lunge (Dumbbell)
3
10 reps
-
5
Sled Push
4
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
SSB Box Squat
3
10 reps
60%
2
Front Squat (SSB)
3
5 reps
-
3
Yoke Carry
3
-
4
Reverse Lunge (Dumbbell)
3
10 reps
-
5
Sled Push
4
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
SSB Box Squat
5
3 reps
-
2
Front Squat (Barbell)
3
5 reps
-
3
Yoke Carry
2
-
4
Walking Lunge (Dumbbell)
3
10 reps
-
5
Bear Crawl
4
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
SSB Box Squat
4
2 reps
-
2
Front Squat (Barbell)
3
5 reps
-
3
Yoke Carry
2
-
4
Walking Lunge (Dumbbell)
3
10 reps
-
5
Bear Crawl
4
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
SSB Box Squat
4
2 reps
-
2
Front Squat (Barbell)
3
5 reps
-
3
Carry And Load Medley
3
-
4
Walking Lunge (Dumbbell)
3
10 reps
-
5
Bear Crawl
4
100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
SSB Box Squat
3
8 reps
-
2
Front Squat (Barbell)
3
5 reps
-
3
Carry And Load Medley
2
-
4
Walking Lunge (Dumbbell)
3
10 reps
-
5
Bear Crawl
4
100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
82.5%
2
Close Grip 2" ACB Bench Press
3
8 reps
-
3
Dumbbell Row
4
10 reps
-
4
Chest Fly (Dumbbell)
3
15 reps
-
5A
Band Pull Apart
3
20 reps
-
5B
Bicep Curl (EZ Bar)
3
10 reps
-
5C
Tate Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
87.5%
2
Close Grip 2" ACB Bench Press
3
8 reps
-
3
Dumbbell Row
4
10 reps
-
4
Chest Fly (Dumbbell)
3
15 reps
-
5A
Band Pull Apart
3
20 reps
-
5B
Bicep Curl (EZ Bar)
3
10 reps
-
5C
Tate Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
90%
2
Close Grip 2" ACB Bench Press
3
8 reps
-
3
Dumbbell Row
4
10 reps
-
4
Chest Fly (Dumbbell)
3
15 reps
-
5A
Band Pull Apart
3
20 reps
-
5B
Bicep Curl (EZ Bar)
3
10 reps
-
5C
Tate Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1 reps
-
2
Close Grip 2" ACB Bench Press
3
8 reps
-
3
Dumbbell Row
4
10 reps
-
4
Chest Fly (Dumbbell)
3
15 reps
-
5A
Band Pull Apart
3
20 reps
-
5B
Bicep Curl (EZ Bar)
3
10 reps
-
5C
Tate Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
65%
2
ACB Floor Press
4
6 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Push Up
3
15 reps
-
5A
Band Pull Apart
3
20 reps
-
5B
Bicep Curl (Dumbbell)
3
10 reps
-
5C
Rolling Tricep Extension (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
80%
2
ACB Floor Press
4
6 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Push Up
3
15 reps
-
5A
Band Pull Apart
3
20 reps
-
5B
Bicep Curl (Dumbbell)
3
10 reps
-
5C
Rolling Tricep Extension (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
ACB Floor Press
4
6 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Push Up
3
15 reps
-
5A
Band Pull Apart
3
20 reps
-
5B
Bicep Curl (Dumbbell)
3
10 reps
-
5C
Rolling Tricep Extension (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
ACB Floor Press
4
6 reps
-
3
Chest Supported Row (Dumbbell)
3
10 reps
-
4
Push Up
3
15 reps
-
5A
Band Pull Apart
3
20 reps
-
5B
Bicep Curl (Dumbbell)
3
10 reps
-
5C
Rolling Tricep Extension (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Rhino Row
4
10 reps
-
4
Close Grip Push Ups
1
AMRAP
-
5A
Band Pull Apart
3
20 reps
-
5B
Zottman Curls
3
10 reps
-
5C
Dip (Weighted)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Rhino Row
4
10 reps
-
4
Close Grip Push Ups
1
AMRAP
-
5A
Band Pull Apart
3
20 reps
-
5B
Zottman Curls
3
10 reps
-
5C
Dip (Weighted)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Rhino Row
4
10 reps
-
4
Close Grip Push Ups
1
AMRAP
-
5A
Band Pull Apart
3
20 reps
-
5B
Zottman Curls
3
10 reps
-
5C
Dip (Weighted)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Rhino Row
4
10 reps
-
4
Close Grip Push Ups
1
AMRAP
-
5A
Band Pull Apart
3
20 reps
-
5B
Zottman Curls
3
10 reps
-
5C
Dip (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
65%
2
Farmer Carry
2
-
3
Sandbag Over Bar
3
5 reps
-
4
Glute-Ham Raise
3
10 reps
-
5
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
75%
2
Farmer Carry
5
-
3
Sandbag Over Bar
3
3 reps
-
4
Glute-Ham Raise
3
10 reps
-
5
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
80%
2
Farmer Carry
3
-
3
Sandbag Over Bar
5
1 reps
-
4
Glute-Ham Raise
3
10 reps
-
5
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
82.5%
2
Farmer Carry
3
-
3
Sandbag Over Bar
5
1 reps
-
4
Glute-Ham Raise
3
10 reps
-
5
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
1 reps
55%
2
Farmer Carry
1
-
3
Sandbag Series
4
5 reps
-
4
Glute-Ham Raise
3
12 reps
-
5
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
10
1 reps
55%
2
Husafell Carry
2
300 reps
-
3
Sandbag Series
2
5 reps
-
4
Glute-Ham Raise
3
12 reps
-
5
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Husafell Carry
1
AMRAP
-
3
Sandbag Series
1
5 reps
-
4
Glute-Ham Raise
3
12 reps
-
5
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Husafell Carry
2
300 reps
-
3
Sandbag Series
2
5 reps
-
4
Glute-Ham Raise
3
12 reps
-
5
Ab Wheel
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Farmer Carry
5
-
3
Keg Over Bar
3
8 reps
-
4
Glute-Ham Raise
3
15 reps
-
5
Plank (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Farmer Carry
3
-
3
Stone One Motions
3
6 reps
-
4
Glute-Ham Raise
3
15 reps
-
5
Plank (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
12
1 reps
55%
2
Farmer Carry
1
-
3
Stone One Motions
3
8 reps
-
4
Glute-Ham Raise
3
15 reps
-
5
Plank (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
12
1 reps
55%
2
Sandbag Carry
2
400 reps
-
3
Stone One Motions
3
6 reps
-
4
Glute-Ham Raise
3
15 reps
-
5
Plank (Weighted)
2
-
Week 1
1 / 12 Weeks
Day 2
1
SSB Box Squat
4 Sets
4 Reps
82.5%
2
Front Squat (Paused)
3 Sets
5 Reps
-
3
Yoke Carry
3 Sets
-
4
Split Squat (Dumbbell)
3 Sets
10 Reps
-
5
Reverse Sled Drag
4 Sets
100 Reps
-
Day 3
1
Bench Press (Barbell)
4 Sets
4 Reps
82.5%
2
Close Grip 2" ACB Bench Press
3 Sets
8 Reps
-
3
Dumbbell Row
4 Sets
10 Reps
-
4
Chest Fly (Dumbbell)
3 Sets
15 Reps
-
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 4
1
Deadlift (Barbell)
3 Sets
8 Reps
65%
2
Farmer Carry
2 Sets
-
3
Sandbag Over Bar
3 Sets
5 Reps
-
4
Glute-Ham Raise
3 Sets
10 Reps
-
5
Ab Wheel
3 Sets
12 Reps
-
Day 1
1
Log Clean And Press
3 Sets
8 Reps
65%
2
Seated Axle Shoulder Press
3 Sets
10 Reps
-
3
Pull-Up (Weighted)
4 Sets
AMRAP
-
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
5A
Banded Face Pulls
3 Sets
15 Reps
-
5B
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
5C
Rolling Tricep Extension (Dumbbell)
3 Sets
12 Reps
-