Workout without a trainer

1. Starting Strongman 12 week Program
This Program is designed for someone that is new or looking to get into strongman and isn’t
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 in
general.
Don’t stress the small things. Need to change the days? Do it! Need to train 3 days instead of 4?
Go ahead, Don’t 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 sure
you don’t 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: Same deal. Anything loaded onto a platform or over a bar. Stone, keg, sandbag,
plates, etc.
Pull ups: If you can’t 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 cycle and 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 5­10lbs
every 4th week during the cycle.

2. Week 1
Monday
1. Clean & Press (clean each rep) 70­80%
6x3
2a. Pull ups 5x5
2b. 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% 2x8
3. 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 3x12
4b. 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

3. Week 2
1. Clean & Press (clean once) 80­85%%
5x5
2a. Pull ups 5x8
2b. 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 60/70/80%x3
2. Back Squat 70% 2x8
3. Barbell walking lunge 3x10
4. 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 3x12
4c. 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

4. Week 3
1. Press (from the rack) x5rm
2a. Pull ups 5x10
2b. 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% 2x8
3. 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 3x12
4b. DB Shrugs 3x12
4c. 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

5. Week 4
Monday
1. Press from the rack 60% 3x5
2a. Pull ups 3x5
2b. 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

6. Week 5
Monday
1. Clean & Press (clean each rep) 75­85%
3x3
2a. Pull ups 5x5
2b. 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% 2x8
3. 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 3x12
4b. 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

7. Week 6
Monday
1. Clean & Press (clean once) 85­90%
5x5
2a. Pull ups 5x8
2b. 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 60/70/80%x3
2. Back Squat 70% 2x8
3. Barbell walking lunge 3x10
4. 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 3x12
4c. 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

8. Week 7
Monday
1. Press (from the rack) x3rm
2a. Pull ups 5x10
2b. 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% 2x8
3. 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 3x12
4b. 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

9. Week 8
Monday
1. Press from the rack 60% 3x5
2a. Pull ups 3x5
2b. 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

10. Week 9
Monday
1. Clean & Press (clean each rep) 80­90%
3x3
2a. Pull ups 5x5
2b. 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% 2x8
3. 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 3x12
4b. 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

11. Week 10
Monday
1. Clean & Press (clean once) 85­90%
5x5
2a. Pull ups 5x8
2b. 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 60/70/80%x3
2. Back Squat 70% 2x8
3. Barbell walking lunge 3x10
4. 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 3x12
4c. 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

12. Week 11
Monday
1. Press (from the rack) x1rm
2a. Pull ups 5x10
2b. 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% 2x8
3. 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 3x12
4b. 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

13. Week 12
Monday
1. Press from the rack 60% 3x5
2a. Pull ups 3x5
2b. 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