The Commercial Gym Strongman
Vince Wilkinson
StrongmanYou want to be strong. That's why you're here and that's what this program delivers. It's not about being good at the bench, squat, or deadlift. It's about developing true strength and becoming the savage you were meant to be. This program brings the tenets of strongman training to the commercial gym without needing all the special equipment. You just need grit, intensity, and commitment. Let's get to work.
A
BB Incline Bench
5, 5, 5, MAX
B
Bench Press
4 x 6
C
Dips
3 x 8
D
DB Lateral Raise
3 x 12
E
DB Front Raises
3 x 12
F
Skull Crushers
3 x 12
G
Tricep Extensions
3 x 12
H1
Ab Crunch
3 x 15
H2
Reverse Ab Crunch
3 x 15
A
Barbell High Pulls
3 x 3
B
Deadlift
5, 5, 5, MAX
C
Pendlay Rows
4 x 8
D
Lat Pull Down
4 x 8
E
DB Single Arm Rows
3 x 8
F
DB Shrugs
3 x 8
G
Hammer Curls
3 x 12
H
Farmers Carry
3 x 30
A
Push Press
4 x 2
B
Overhead Press
5, 5, 5, MAX
C
Close Grip Bench
4 x 8
D
Behind the Neck Barbell Press
3 x 12
E
Lu Raise
3 x 8
F
Lateral Dumbbell Hold
3 x 30
G
Hanging Leg Raise
3 x 15
A
Bike
1 x 5:00
B
BB Back Squat
5, 5, 5, MAX
C
BB Front Squat
3 x 8
D
RDL
4 x 6
E
Single Leg Press
3 x 8
F
Leg Extensions
3 x 12
G
Leg Curls
H1
Sled Push
3 x 20
H2
Sled Pull
3 x 20
