Intermediate Strength
Strongman Starter
Build functional strength like the world's strongest
Introduction to strongman-style training. Odd objects, carries, and movements that build real-world strength. Great for breaking plateaus and building mental toughness.
3
Days/Week
8
Weeks
60
Min/Session
15
Exercises
Weekly Schedule
Day 1: Press Day
Overhead Strength
1 Log Press/Push Press
5 × 3-5 2 Dumbbell Strict Press
4 × 8-10 3 Lateral Raises
3 × 12-15 4 Face Pulls
3 × 15-20 5 Farmer Walks
4 × 40m Day 2: Pull Day
Deadlift & Back
1 Deadlift
5 × 3-5 2 Barbell Rows
4 × 6-8 3 Pull-ups
4 × AMRAP 4 Sandbag Carries
4 × 40m 5 Grip Work (Dead Hangs)
3 × Max time Day 3: Legs & Events
Squat & Conditioning
1 Front Squats
5 × 5 2 Bodyweight Walking Lunge
4 × 12 each 3 Kettlebell Swings
4 × 15 4 Tire Flips/Box Jumps
5 × 5 5 Sled Push
4 × 40m Equipment Required
Barbell Dumbbell Kettlebell Sandbag
Target Muscles
Full body Grip Core
#strongman
#functional
#strength
#carries
#power
Start This Program Today
Download RoyalFit to use Strongman Starter with automatic progression, rest timers, and video tutorials for every exercise.
Use This Template