An Introduction to Programming for Strongman: A 12-Week Plan

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


Week 2


Week 3


Week 4


Week 5


Week 6


Week 7


Week 8


Week 9


Week 10


Week 11


Week 12


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] Add him on Facebook and Twitter, Instagram and Snapchat @prostrongman.

About the author

Michael Gill

Mike Gill is a retired 105kg professional strongman and currently a broadcaster for Strongman Corporation. He has a background in all weight disciplines and has competed in Bodybuilding, Powerlifting and Weightlifting with a lifetime best 252 kg total. He can be reached for coaching at Michaelgill100 [at], @prostrongman on Twitter, Snapchat, and Instagram, and on Facebook.