4 Week Intermediate Strongman Template
AS Performance
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!
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
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
A
Cardio
1 x 30:00 @ 3
Circuit
B
Stretching - 30 Mins
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
A
Rest
A
Log Press
5 x 3 @ 7
B
Yoke Walk
5 x 20 @ 7
C
Atlas Stones
5 x 3 @ 7
A
Rest
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
