StartingStrongman12weekProgram

ThisProgramisdesignedforsomeonethatisneworlookingtogetintostrongmanandisnt
surehowtogoaboutit.ThereisverylittleinformationonStrongmanspecificprogramsandthe
fewthatareoutthereAremorefortheintermediatetoadvancedathlete.Thereisabigvoidfor
thoselookingtodotheirfirststrongmanspecificprogramorarenewtostrongmantrainingin
general.

Dontstressthesmallthings.Needtochangethedays?Doit!Needtotrain3daysinsteadof4?
Goahead,Donthavethisspecificimplement?Buyit!errrrImeanimprovise)thisisnota
methoditsjustsomethingtofollowandlikeanyprogramshouldbeitisaguideline.

BeforeYouStart:PleaseconsulttheStrongmanExerciseindexforhowtodocertainlifts.
StartingStrongmanHowToSeries

Movingevents:(yoke,farmers,etc)willberegulatedbyspeednotweight.Thismakessure
youdontgotoodamnheavyonthem!AcommonproblemIsee.

FrontCarry:Thiscanbekeg,sandbag,stone,abunchofplates,becreative!

Loadingevent:Samedeal.Anythingloadedontoaplatformoroverabar.Stone,keg,sandbag,
plates,etc.

Pullups:IfyoucantdopullupsuseabandtoassistyouordoLatpulldownsattwicethe
prescribedreps.

PressingEvents:(Log/Axle,etc)pickonepercycleandsticktoit.Ifyouonlyhaveaccessto
pressingimplements1dayaweek(eventday)Movethemainliftonthepressingdaytoevent
dayandmakethemainmovementonday1BarbellPushpressesfromtherack

Terminology:AMRAP=AsManyrepsaspossible.Anynumberfollowedbyaletter(example2a,
2b.thosearetobesuperset.

Bumpupyourmaxesonsquatanddeadlift510lbsevery4thweekduringthecycle.

Week1

Monday

1.Clean&Press(cleaneachrep)7080%6x3
2a.Pullups5x5
2b.Facepulls5x20
3.ZPress2x8
4.3wayshoulderraises3x10
5a.Bicepcurl3x20
5b.BandTriceppressdown3x30

Tuesday

1.PausedFrontSquat55/65/75%x5
2.BackSquat65%2x8
3.Barbellwalkinglunge3x8
4.Backwardssleddrag2x60ft
5.WeightedPlanks3x60seconds

Thursday

1.StrictPress5x10
2.inclineDBBench2x15
3.InclineDBRow2x15
4a.Hammercurls3x12
4b.DBShrugs3x12
4c.BandTriceppressdowns3x15

Saturday

1.Deadlift80%5x5
2.Movingevent2x100ft(100ftunder20secondruns)
3.Loadingeventtoa5x2to50
4a.GluteHamRaisesor2deficitstifflegdeadlifts3x8
4b.AbRollouts3x8

Week2

1.Clean&Press(cleanonce)8085%%5x5
2a.Pullups5x8
2b.Facepulls5x20
3.ZPress2x8
4.3wayshoulderraises3x10
5a.Bicepcurl3x20
5b.BandTriceppressdown3x30

Tuesday

1.PausedFrontSquat60/70/80%x3
2.BackSquat70%2x8
3.Barbellwalkinglunge3x10
4.frontcarry2x100ft
5.WeightedPlanks3x60seconds

Thursday

1.StrictPress4x10
2.inclineDBBench4x10
3.InclineDBRow4x10
4a.Hammercurls3x12
4b.DBShrugs3x12
4c.BandTriceppressdowns3x15

Saturday

1.2DeficitDeadlift85%6x2
2.Movingevent2x75ft(75ftunder15secondruns)
3.Loadingevent2xAMRAPin45secondsto50
4a.GluteHamRaisesor2deficitstifflegdeadlifts3x8
4b.AbRollouts3x8

Week3

1.Press(fromtherack)x5rm
2a.Pullups5x10
2b.Facepulls5x20
3.ZPress2x8
4.3wayshoulderraises3x10
5a.Bicepcurl3x20
5b.BandTriceppressdown3x30

Tuesday

1.PausedFrontSquat65/75/85x5/3/1
2.BackSquat75%2x8
3.Barbellwalkinglunge3x10
4.ProwlerPushOrsleddrag5x50ft2minuterestbetweenrounds
5.WeightedPlanks3x60seconds

Thursday

1.StrictPress5x8
2.InclineDBBench3x12
3.InclineDBRow3x12
4a.Hammercurls3x12
4b.DBShrugs3x12
4c.BandTriceppressdowns3x15

Saturday

1.4BlockDeadlift75%xamrap
2.Movingevent3x50ft(50ftrunskeepunder10seconds)
3.Loadingeventsinglesformaxheight(lightimplement)
4a.GluteHamRaisesor2deficitstifflegdeadlifts3x8
4b.AbRollouts3x8

Week4

Monday

1.Pressfromtherack60%3x5
2a.Pullups3x5
2b.Facepulls3x20
3.SeatedDBshoulderPress3x10

Tuesday

1.BackSquat60%3x5
2.Bodyweightwalkinglunge2x100ft
3.ProwlerPushOrsleddrag5x50ft2minuterestbetweenrounds
4.Planks3x60seconds

Thursday

1.InclineDBBench2x20
2.InclineDBRow2x20
3a.Hammercurls3x12
3b.DBShrugs3x12
3c.BandTriceppressdowns3x15

Saturday

1.Deadlift60%3x5
2a.GluteHamRaisesor2deficitstifflegdeadlifts3x8
2b.AbRollouts3x8
3.Stonetrainer3x8

Week5

Monday

1.Clean&Press(cleaneachrep)7585%3x3
2a.Pullups5x5
2b.Facepulls5x20
3.ZPress2x8
4.3wayshoulderraises3x10
5a.Bicepcurl3x20
5b.BandTriceppressdown3x30

Tuesday

1.PausedFrontSquat55/65/75%x5
2.BackSquat65%2x8
3.Barbellwalkinglunge3x8
4.Backwardssleddrag3x60ft
5.WeightedPlanks3x60seconds

Thursday

1.StrictPress5x10
2.InclineDBBench2x15
3.InclineDBRow2x15
4a.Hammercurls3x12
4b.DBShrugs3x12
4c.BandTriceppressdowns3x15

Saturday

1.Deadlift80%5x5
2.Movingevent2x100ft(100ftunder18secondruns)
3.Loadingeventtoa5x2to50
4a.GluteHamRaisesor2deficitstifflegdeadlifts3x8
4b.AbRollouts3x8

Week6
Monday

1.Clean&Press(cleanonce)8590%5x5
2a.Pullups5x8
2b.Facepulls5x20
3.ZPress2x8
4.3wayshoulderraises3x10
5a.Bicepcurl3x20
5b.BandTriceppressdown3x30

Tuesday

1.PausedFrontSquat60/70/80%x3
2.BackSquat70%2x8
3.Barbellwalkinglunge3x10
4.frontcarry2x100ft
5.WeightedPlanks3x60seconds

Thursday

1.StrictPress4x10
2.InclineDBBench4x10
3.InclineDBRow4x10
4a.Hammercurls3x12
4b.DBShrugs3x12
4c.BandTriceppressdowns3x15

Saturday

1.2deficitdeadlift85%6x2
2.Movingevent3x50ft(50ftrunskeepunder10seconds)
3.Loadingeventsinglesformaxheight(lightimplement)
4a.GluteHamRaisesor2deficitstifflegdeadlifts3x8
4b.AbRollouts3x8

Week7

Monday

1.Press(fromtherack)x3rm
2a.Pullups5x10
2b.Facepulls5x20
3.ZPress2x8
4.3wayshoulderraises3x10
5a.Bicepcurl3x20
5b.BandTriceppressdown3x30

Tuesday

1.PausedFrontSquat65/75/85x5/3/1
2.BackSquat75%2x8
3.Barbellwalkinglunge3x10
4.ProwlerPushOrsleddrag5x50ft2minuterestbetweenrounds
5.WeightedPlanks3x60seconds

Thursday

1.StrictPress5x8
2.InclineDBBench3x12
3.InclineDBRow3x12
4a.Hammercurls3x12
4b.DBShrugs3x12
4c.BandTriceppressdowns3x15

Saturday

1.4blockDeadlift80%xamrap
2.Movingevent3x50ft(50ftrunskeepunder10seconds)
3.Loadingeventsinglesformaxheight(lightimplement)
4a.GluteHamRaisesor2deficitstifflegdeadlifts3x8
4b.AbRollouts3x8

Week8

Monday

1.Pressfromtherack60%3x5
2a.Pullups3x5
2b.Facepulls3x20
3.SeatedDBshoulderPress3x10

Tuesday

1.BackSquat60%3x5
2.Bodyweightwalkinglunge2x100ft
3.ProwlerPushOrsleddrag5x50ft2minuterestbetweenrounds
4.Planks3x60seconds

Thursday

1.InclineDBBench2x20
2.InclineDBRow2x20
3a.Hammercurls3x12
3b.DBShrugs3x12
3c.BandTriceppressdowns3x15

Saturday

1.Deadlift60%3x5
2a.GluteHamRaisesor2deficitstifflegdeadlifts3x8
2b.AbRollouts3x8
3.Stonetrainer3x8

Week9

Monday

1.Clean&Press(cleaneachrep)8090%3x3
2a.Pullups5x5
2b.Facepulls5x20
3.ZPress2x8
4.3wayshoulderraises3x10
5a.Bicepcurl3x20
5b.BandTriceppressdown3x30

Tuesday

1.PausedFrontSquat55/65/75%x5
2.BackSquat65%2x8
3.Barbellwalkinglunge3x8
4.Backwardssleddrag3x60ft
5.WeightedPlanks3x60seconds

Thursday

1.StrictPress5x10
2.InclineDBBench2x15
3.InclineDBRow2x15
4a.Hammercurls3x12
4b.DBShrugs3x12
4c.BandTriceppressdowns3x15

Saturday

1.Deadlift80%5x5
2.Movingevent2x100ft(100ftunder18secondruns)
3.Loadingeventtoa5x2to50
4a.GluteHamRaisesor2deficitstifflegdeadlifts3x8
4b.AbRollouts3x8

Week10
Monday

1.Clean&Press(cleanonce)8590%5x5
2a.Pullups5x8
2b.Facepulls5x20
3.ZPress2x8
4.3wayshoulderraises3x10
5a.Bicepcurl3x20
5b.BandTriceppressdown3x30

Tuesday

1.PausedFrontSquat60/70/80%x3
2.BackSquat70%2x8
3.Barbellwalkinglunge3x10
4.frontcarry2x100ft
5.WeightedPlanks3x60seconds

Thursday

1.StrictPress4x10
2.InclineDBBench4x10
3.InclineDBRow4x10
4a.Hammercurls3x12
4b.DBShrugs3x12
4c.BandTriceppressdowns3x15

Saturday

1.2deficitDeadlifts85%6x3
2.Movingevent3x50ft(50ftrunskeepunder10seconds)
3.Loadingevent:singlesformaxheight(lightimplement)
4a.GluteHamRaisesor2deficitstifflegdeadlifts3x8
4b.AbRollouts3x8

Week11

Monday

1.Press(fromtherack)x1rm
2a.Pullups5x10
2b.Facepulls5x20
3.ZPress2x8
4.3wayshoulderraises3x10
5a.Bicepcurl3x20
5b.BandTriceppressdown3x30

Tuesday

1.PausedFrontSquat65/75/85x5/3/1
2.BackSquat75%2x8
3.Barbellwalkinglunge3x10
4.ProwlerPushOrsleddrag5x50ft2minuterestbetweenrounds
5.WeightedPlanks3x60seconds

Thursday

1.StrictPress5x8
2.InclineDBBench3x12
3.InclineDBRow3x12
4a.Hammercurls3x12
4b.DBShrugs3x12
4c.BandTriceppressdowns3x15

Saturday

1.4blockDeadlift80%xamrap
2.Movingevent3x50ft(50ftrunskeepunder10seconds)
3.Loadingeventsinglesformaxheight(lightimplement)
4a.GluteHamRaisesor2deficitstifflegdeadlifts3x8
4b.AbRollouts3x8

Week12

Monday

1.Pressfromtherack60%3x5
2a.Pullups3x5
2b.Facepulls3x20
3.SeatedDBshoulderPress3x10

Tuesday

1.BackSquat60%3x5
2.Bodyweightwalkinglunge2x100ft
3.ProwlerPushOrsleddrag5x50ft2minuterestbetweenrounds
4.Planks3x60seconds

Thursday

1.InclineDBBench2x20
2.InclineDBRow2x20
3a.Hammercurls3x12
3b.DBShrugs3x12
3c.BandTriceppressdowns3x15

Saturday

1.Deadlift60%3x5
2a.GluteHamRaisesor2deficitstifflegdeadlifts3x8
2b.AbRollouts3x8
3.Stonetrainer3x8