New

4 Week Intermediate Strongman Template

AS Performance

Coach
Alex Stevenson

Unleash Your Inner Titan with our Strongman Gym Program! Designed to sculpt raw power and build unyielding strength, this program takes inspiration from the legendary feats of strongmen throughout history. From lifting atlas stones to hoisting heavy logs, each session is a test of grit and determination. Embrace the challenge, push your limits, and forge an indomitable physique worthy of the strongest of warriors. Join us on this journey to become a modern-day colossus!

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LEARN
learn the fundamental strongman movements
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Get Strong and Jacked
3 day gym based sessions to unlock your inner beast + 1 Strongman Events day
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Access to a gym and some strongman equipment
Equipment
Required
Gym equipment
Recommended
Strongman Equipment - One day Only
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A

Back Squat

1 x 1 @ 80 %

B

Back Squat

3 x 5 @ 70 %

C

Back Squat

2 x 10 @ 60 %

D

RDL

3 x 10 @ 6

E

Split Squat

3 x 12 @ 6

F

Hanging Knee Raise

3 x 15

Monday
Week 1 Day 2

A

Push Press

1 x 1 @ 80 %

B

Push Press

3 x 5 @ 70 %

C

Incline DB Bench Press

5 x 10 @ 6

D

DB Lateral Raise

3 x 12 @ 6

E

DB Bicep Curls

3 x 12 @ 6

F

Tricep Pushdown

3 x 12 @ 6

Tuesday
Week 1 Day 3

A

Cardio

1 x 30:00 @ 3

Circuit

B

Stretching - 30 Mins

Wednesday
Week 1 Day 4

A

Deadlift

1 x 1 @ 80 %

B

Deadlift

3 x 5 @ 70 %

C

Stiff Leg Deadlift

2 x 10 @ 60 %

D

Barbell Row

3 x 10 @ 6

E

Band Face Pull

3 x 15 @ 6

F

Glute-Ham Raise

3 x 15 @ 6

Thursday
Week 1 Day 5

A

Rest

Friday
Week 1 Day 6

A

Log Press

5 x 3 @ 7

B

Yoke Walk

5 x 20 @ 7

C

Atlas Stones

5 x 3 @ 7

Saturday
Week 1 Day 7

A

Rest

Coach
coach-avatar Alex Stevenson

My name is Alex, I am passionate about increasing sporting and athletic performance. I have over 8 years experience working with athletes from a variety of sports with a background in rugby, endurance running and now an amateur strongman. My expertise is in strength and conditioning

FAQs
Who is this training for ?
Intermediate strong men and woman, you should have a good background in gym based powerlifts and understand % of 1RMs / REP scales
What if I don't have access to the equipment ?
message Alex and we will find a viable solution
What should I eat ?
Don't follow some of the absolute monster strongmen on youtube, find a reliable calorie calculator online, at a minimum you should be eating at maintenance calories. Message me for a personalised nutrition plan
4 Week Intermediate Strongman Template