Read more about strongman training here.

  • This program is very specific and can be run multiple times, just start over.
  • YOU can’t half-ass this style of training. If you miss days, it does affect the outcome.
  • Try to make no modifications to it the first time though.
  • It’s going to be difficult. If you find it easy, you are going too light.
  • Rest and nutrition are just as important as the training.
  • Form and rep quality are paramount.
  • A positive mind-set during training does wonders for your outcome.
  • To view a larger version of each week, simply click.
  • For a tutorial on “stone loaders,” please see embedded video below the graphics.

Week 1

Strongman_Programming_Week1

Week 2

Strongman_Programming_Week2

Week 3

Strongman_Programming_Week3

Week 4

Strongman_Programming_Week4

Week 5

Strongman_Programming_Week5

Week 6

Strongman_Programming_Week6

Week 7

Strongman_Programming_Week7

Week 8

Strongman_Programming_Week8

Week 9

Strongman_Programming_Week9

Week 10

Strongman_Programming_Week10

Week 11

Strongman_Programming_Week11

Week 12

Strongman_Programming_Week12

Notice: Program design is copyright Michael Gill. It may not be reprinted in whole or part without permission of the author. All program designs are original ideas by the author; author gives full credit to all strength coaches and authors he has read or worked with (especially the Bulgarians).

Michael Gill can be reached for additional coaching at michaelgill100 [at] gmail.com. Add him on Facebook and Twitter, Instagram and Snapchat @prostrongman.

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