Sample Strongman training week – Galway Strength and Performance

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Sample Strongman training week

Monday

Goblet Squat: 4 sets x 10 reps
Squat: 65-70% x 4 sets x 8-10 reps
Front Squat: 60-70% x 3 sets x 8 reps
Stiff Leg Deadlift: 3 sets x 10 reps
Bulgarian Split Squat: 3 sets x 10 reps (each leg)
Backwards Sled Drag: 2 sets x 20 metres
Calf Raises: 3 sets x 12 reps

Wednesday

Band Pull Aparts: 4 sets x 15 reps
Push Press: 5 sets x 2 reps
Military Press: 4 sets x 8 reps
Incline Dumbbells: 4 sets x 10 reps
Tricep Pushdown: 4 sets x 15 reps
Chest Supported Row: 4 sets x 12 reps
Side Raises: 4 sets x 10 reps

Thursday

Kettlebell Swings: 4 sets x 12 reps
Deadlift: 70% x 3 sets x 8 reps
Safety Squat Bar Squats: 60% x 3 sets x 8 reps
Glute Ham Raise: 3 sets x 8-10 reps
Bent Over Rows: 3 sets x 8 reps
Dumbbell Row: 4 sets x 10 reps (each arm)
Farmers Carries: 4 sets x 20 metres
Plank: 3 sets x 30 seconds

Saturday

Band Pull Aparts: 4 sets x 15 reps
Log Press: 3 sets x 2 reps
Close Grip Bench: 60-65% x 4 sets x 8-10 reps
Dumbbell Shoulder Press: 4 sets x 10 reps
Tricep Extensions: 4 sets x 12 reps
Face Pulls: 5 sets x 15 reps
Bicep Curls: 4 sets x 12 reps



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