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.

Michael Gill

Michael Gill

Weight training is in the blood of BarBend contributor Mike Gill. Learning how to lift as part of his conditioning for Jr. High School wrestling fueled a passion that has lasted now for 35 years. He has a background in all weight disciplines and has competed in Bodybuilding, Powerlifting and Weightlifting eventually finding his niche and turning professional in the sport of Strongman. Retired from competition, he now focuses on coaching and applying events from the most versatile weight discipline to other sports. His vast knowledge of Strongman has been highlighted in his work as a color commentator for live broadcasts of the Arnold World Championships, National Amateur Championships, World’s Strongest Man Over 40 and World’s Strongest Woman.Not limiting himself to just working with weights, Mike has used his decades of discipline to work as a life coach and speaker. Additionally he can often be seen in New York City as a stand up comic.He can be reached for coaching at Michaelgill100 [at], @prostrongman on Twitter, Snapchat, and Instagram, and on Facebook.

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