Week 9

Day 1

Back squat (wide stance), 3RM
Dumbbell row, 3 x 10
Barbell glute bridge, 3 x 8
Ab rollouts, 4 x 10


Day 2

Push jerk, 3RM
Dumbbell press, 3 x 6
Dumbbell tricep extensions, 3 x 10
Hammer curls, 3 x 15



Day 3

Deadlifts @ 60% of max, 6 x 1 for speed
Dumbbell clean and press, max reps in 75 seconds
Yoke carry, light weight for 60m


Welcome to the sixth cycle of strongman workouts. Read this before you get started.


Who is this program intended for?

This strongman program is intended for those who:

  • Want to get stronger and faster
  • Want to get ready for a strongman competition
  • Want a general strength and power training program which includes strongman


Why should I train strongman?

Whether you are looking for explosive strength, the ability to lift heavy for multiple reps, or to increase your max lifts, strongman is a fun and effective way to do so. If you are looking for improvements across all three, there is no better alternative.


Here are 33 more reasons to train strongman, and what strongman training can teach us about getting strong.


When are the workouts?

The workouts are released weekly on Monday. There is no need to start from cycle one. Each cycle we program gets better and better, so cycle six is a great place to start.


My only recommendation is that when you start this program, you start from week one instead of jumping in mid-way through the cycle. The programming is progressive and starting from the beginning will ensure the safest and most effective advancement.


What equipment do I need?

Day one and day two sessions are constructed so that you can do them in any respectable gym. No strongman equipment is required on these days.


On the Saturday (day three) of each week, you will be doing event training. Ideally, you will have access to some basic strongman equipment for this, but this program keeps these requirements to a minimum.


The full list of requirements is:

  • Barbell
  • Dumbells
  • Bench
  • GHD machine
  • Yoke
  • Farmers walk handles
  • Axle bar
  • Log

The more relevant equipment you have access to, the more you will get out of the program. To help you choose substitutions, take a look at these gym-based alternatives.


Where can I find more information and ask questions?

Take a look at my strongman series for an explanation of strongman events split down by equipment. If you have any further questions, please ask them on the Breaking Muscle forum, and I will get back to you as soon as possible with an answer.