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Starting Strongman 12 week Program

This Program is designed for someone that is new or looking to get into strongman and isnt

sure how to go about it. There is very little information on Strongman specific programs and the

few that are out there Are more for the intermediate to advanced athlete. There is a big void for

those looking to do their first strongman specific program or are new to strongman training ingeneral.

Dont stress the small things. Need to change the days? Do it! Need to train 3 days instead of 4?

Go ahead, Dont have this specific implement? Buy it! errrr I mean improvise ) this is not a

method its just something to follow and like any program should be it is a guideline.

Before You Start: Please consult the Strongman Exercise index for how to do certain lifts.

Starting Strongman How To Series

Moving events: (yoke, farmers, etc) will be regulated by speed not weight. This makes sureyou dont go too damn heavy on them! A common problem I see.

Front Carry: This can be keg, sandbag, stone, a bunch of plates, be creative!

Loading event: Samedeal. Anything loaded onto a platform or over a bar. Stone, keg, sandbag,

plates, etc.

Pull ups: If you cant do pull ups use a band to assist you or do Lat pull downs at twice the

prescribed reps.

Pressing Events: (Log/Axle, etc)pick one per cycleand stick to it. If you only have access to

pressing implements 1 day a week (event day) Move the main lift on the pressing day to event

day and make the main movement on day 1 Barbell Push presses from the rack

Terminology:AMRAP= As Many reps as possible. Any number followed by a letter (example 2a,

2b. those are to be superset.

Bump up your maxes on squat and deadlift 5-10lbs every 4th week during the cycle.

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8/10/2019 12weekStartingStrongmanprogram_3

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Week 1

Monday

1. Clean & Press (clean each rep) 70-80% 6x3

2a. Pull ups 5x52b. Face pulls 5x20

3. Z Press 2x8

4. 3 way shoulder raises 3x10

5a. Bicep curl 3x20

5b. Band Tricep pressdown 3x30

Tuesday

1. Paused Front Squat 55/65/75%x5

2. Back Squat 65% 2x83. Barbell walking lunge 3x8

4. Backwards sled drag 2x60ft

5. Weighted Planks 3x60seconds

Thursday

1. Strict Press 5x10

2. incline DB Bench 2x15

3. Incline DB Row 2x15

4a. Hammer curls 3x124b. DB Shrugs 3x12

4c. Band Tricep press downs 3x15

Saturday

1. Deadlift 80% 5x5

2. Moving event 2x100ft (100ft under 20 second runs)

3. Loading event to a 5x2 to 50

4a. Glute Ham Raises or 2 deficit stiff leg deadlifts 3x8

4b. Ab Roll outs 3x8

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Week 2

1. Clean & Press (clean once) 80-85%% 5x5

2a. Pull ups 5x8

2b. Face pulls 5x203. Z Press 2x8

4. 3 way shoulder raises 3x10

5a. Bicep curl 3x20

5b. Band Tricep pressdown 3x30

Tuesday

1. Paused Front Squat 60/70/80%x3

2. Back Squat 70% 2x8

3. Barbell walking lunge 3x104. front carry 2x100ft

5. Weighted Planks 3x60seconds

Thursday

1. Strict Press 4x10

2. incline DB Bench 4x10

3. Incline DB Row 4x10

4a. Hammer curls 3x12

4b. DB Shrugs 3x124c. Band Tricep press downs 3x15

Saturday

1. 2 Deficit Deadlift 85% 6x2

2. Moving event 2x75ft (75ft under 15 second runs)

3. Loading event 2xAMRAP in 45 seconds to 50

4a. Glute Ham Raises or 2 deficit stiff leg deadlifts 3x8

4b. Ab Roll outs 3x8

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Week 3

1. Press (from the rack) x5rm

2a. Pull ups 5x10

2b. Face pulls 5x203. Z Press 2x8

4. 3 way shoulder raises 3x10

5a. Bicep curl 3x20

5b. Band Tricep pressdown 3x30

Tuesday

1. Paused Front Squat 65/75/85x5/3/1

2. Back Squat 75% 2x8

3. Barbell walking lunge 3x104. Prowler Push Or sled drag 5x50ft 2 minute rest between rounds

5. Weighted Planks 3x60seconds

Thursday

1. Strict Press 5x8

2. Incline DB Bench 3x12

3. Incline DB Row 3x12

4a. Hammer curls 3x12

4b. DB Shrugs 3x124c. Band Tricep press downs 3x15

Saturday

1. 4 Block Deadlift 75%xamrap

2. Moving event 3x50ft (50ft runs keep under 10 seconds)

3. Loading event singles for max height (light implement)

4a. Glute Ham Raises or 2 deficit stiff leg deadlifts 3x8

4b. Ab Roll outs 3x8

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8/10/2019 12weekStartingStrongmanprogram_3

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Week 5

Monday

1. Clean & Press (clean each rep) 75-85% 3x3

2a. Pull ups 5x52b. Face pulls 5x20

3. Z Press 2x8

4. 3 way shoulder raises 3x10

5a. Bicep curl 3x20

5b. Band Tricep pressdown 3x30

Tuesday

1. Paused Front Squat 55/65/75%x5

2. Back Squat 65% 2x83. Barbell walking lunge 3x8

4. Backwards sled drag 3x60ft

5. Weighted Planks 3x60seconds

Thursday

1. Strict Press 5x10

2. Incline DB Bench 2x15

3. Incline DB Row 2x15

4a. Hammer curls 3x124b. DB Shrugs 3x12

4c. Band Tricep press downs 3x15

Saturday

1. Deadlift 80% 5x5

2. Moving event 2x100ft (100ft under 18 second runs)

3. Loading event to a 5x2 to 50

4a. Glute Ham Raises or 2 deficit stiff leg deadlifts 3x8

4b. Ab Roll outs 3x8

8/10/2019 12weekStartingStrongmanprogram_3

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Week 6

Monday

1. Clean & Press (clean once) 85-90% 5x5

2a. Pull ups 5x8

2b. Face pulls 5x203. Z Press 2x8

4. 3 way shoulder raises 3x10

5a. Bicep curl 3x20

5b. Band Tricep pressdown 3x30

Tuesday

1. Paused Front Squat 60/70/80%x3

2. Back Squat 70% 2x8

3. Barbell walking lunge 3x104. front carry 2x100ft

5. Weighted Planks 3x60seconds

Thursday

1. Strict Press 4x10

2. Incline DB Bench 4x10

3. Incline DB Row 4x10

4a. Hammer curls 3x12

4b. DB Shrugs 3x124c. Band Tricep press downs 3x15

Saturday

1. 2 deficit deadlift 85% 6x2

2. Moving event 3x50ft (50ft runs keep under 10 seconds)

3. Loading event singles for max height (light implement)

4a. Glute Ham Raises or 2 deficit stiff leg deadlifts 3x8

4b. Ab Roll outs 3x8

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Week 7

Monday

1. Press (from the rack) x3rm

2a. Pull ups 5x102b. Face pulls 5x20

3. Z Press 2x8

4. 3 way shoulder raises 3x10

5a. Bicep curl 3x20

5b. Band Tricep pressdown 3x30

Tuesday

1. Paused Front Squat 65/75/85x5/3/1

2. Back Squat 75% 2x83. Barbell walking lunge 3x10

4. Prowler Push Or sled drag 5x50ft 2 minute rest between rounds

5. Weighted Planks 3x60seconds

Thursday

1. Strict Press 5x8

2. Incline DB Bench 3x12

3. Incline DB Row 3x12

4a. Hammer curls 3x124b. DB Shrugs 3x12

4c. Band Tricep press downs 3x15

Saturday

1.4 block Deadlift 80%xamrap

2. Moving event 3x50ft (50ft runs keep under 10 seconds)

3. Loading event singles for max height (light implement)

4a. Glute Ham Raises or 2 deficit stiff leg deadlifts 3x8

4b. Ab Roll outs 3x8

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Week 8

Monday

1. Press from the rack 60% 3x5

2a. Pull ups 3x52b. Face pulls 3x20

3. Seated DB shoulder Press 3x10

Tuesday

1. Back Squat 60% 3x5

2. Bodyweight walking lunge 2x100ft

3. Prowler Push Or sled drag 5x50ft 2 minute rest between rounds

4. Planks 3x60seconds

Thursday

1. Incline DB Bench 2x20

2. Incline DB Row 2x20

3a. Hammer curls 3x12

3b. DB Shrugs 3x12

3c. Band Tricep press downs 3x15

Saturday

1. Deadlift 60% 3x5

2a. Glute Ham Raises or 2 deficit stiff leg deadlifts 3x8

2b. Ab Roll outs 3x8

3. Stone trainer 3x8

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Week 9

Monday

1. Clean & Press (clean each rep) 80-90% 3x3

2a. Pull ups 5x52b. Face pulls 5x20

3. Z Press 2x8

4. 3 way shoulder raises 3x10

5a. Bicep curl 3x20

5b. Band Tricep pressdown 3x30

Tuesday

1. Paused Front Squat 55/65/75%x5

2. Back Squat 65% 2x83. Barbell walking lunge 3x8

4. Backwards sled drag 3x60ft

5. Weighted Planks 3x60seconds

Thursday

1. Strict Press 5x10

2. Incline DB Bench 2x15

3. Incline DB Row 2x15

4a. Hammer curls 3x124b. DB Shrugs 3x12

4c. Band Tricep press downs 3x15

Saturday

1. Deadlift 80% 5x5

2. Moving event 2x100ft (100ft under 18 second runs)

3. Loading event to a 5x2 to 50

4a. Glute Ham Raises or 2 deficit stiff leg deadlifts 3x8

4b. Ab Roll outs 3x8

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Week 10

Monday

1. Clean & Press (clean once) 85-90% 5x5

2a. Pull ups 5x8

2b. Face pulls 5x203. Z Press 2x8

4. 3 way shoulder raises 3x10

5a. Bicep curl 3x20

5b. Band Tricep pressdown 3x30

Tuesday

1. Paused Front Squat 60/70/80%x3

2. Back Squat 70% 2x8

3. Barbell walking lunge 3x104. front carry 2x100ft

5. Weighted Planks 3x60seconds

Thursday

1. Strict Press 4x10

2. Incline DB Bench 4x10

3. Incline DB Row 4x10

4a. Hammer curls 3x12

4b. DB Shrugs 3x124c. Band Tricep press downs 3x15

Saturday

1. 2 deficit Deadlifts 85% 6x3

2. Moving event 3x50ft (50ft runs keep under 10 seconds)

3. Loading event: singles for max height (light implement)

4a. Glute Ham Raises or 2 deficit stiff leg deadlifts 3x8

4b. Ab Roll outs 3x8

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Week 11

Monday

1. Press (from the rack) x1rm

2a. Pull ups 5x102b. Face pulls 5x20

3. Z Press 2x8

4. 3 way shoulder raises 3x10

5a. Bicep curl 3x20

5b. Band Tricep pressdown 3x30

Tuesday

1. Paused Front Squat 65/75/85x5/3/1

2. Back Squat 75% 2x83. Barbell walking lunge 3x10

4. Prowler Push Or sled drag 5x50ft 2 minute rest between rounds

5. Weighted Planks 3x60seconds

Thursday

1. Strict Press 5x8

2. Incline DB Bench 3x12

3. Incline DB Row 3x12

4a. Hammer curls 3x124b. DB Shrugs 3x12

4c. Band Tricep press downs 3x15

Saturday

1.4 block Deadlift 80%xamrap

2. Moving event 3x50ft (50ft runs keep under 10 seconds)

3. Loading event singles for max height (light implement)

4a. Glute Ham Raises or 2 deficit stiff leg deadlifts 3x8

4b. Ab Roll outs 3x8

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Week 12

Monday

1. Press from the rack 60% 3x5

2a. Pull ups 3x52b. Face pulls 3x20

3. Seated DB shoulder Press 3x10

Tuesday

1. Back Squat 60% 3x5

2. Bodyweight walking lunge 2x100ft

3. Prowler Push Or sled drag 5x50ft 2 minute rest between rounds

4. Planks 3x60seconds

Thursday

1. Incline DB Bench 2x20

2. Incline DB Row 2x20

3a. Hammer curls 3x12

3b. DB Shrugs 3x12

3c. Band Tricep press downs 3x15

Saturday

1. Deadlift 60% 3x5

2a. Glute Ham Raises or 2 deficit stiff leg deadlifts 3x8

2b. Ab Roll outs 3x8

3. Stone trainer 3x8