STRENGTH COACH

Training programs

The current four-day strongman program is below, with its full plan, Excel log, and weekly workload chart. Other programs remain available.

View current program

CURRENT PROGRAM

Four-day strongman RPE pyramid

12 weeks. Log, deadlift, back squat, and an upper-back day. The main lifts use one AMRAP top set in work weeks, stopped by RPE 9. Backoffs stay at fixed reps.

Open current plan Excel log

RPE, volume, and intensity

Working sets exclude warmups and optional work. RPE is the main lift target and stop point. The top-set rep minimum shows load emphasis: fewer reps allow heavier weights. Actual weight is set by RPE.

WeekVolumeMain lift RPEIntensity / reps

1Volume Wave 130 setsRPE 8–96+ AMRAP

2Volume Wave 130 setsRPE 8.5–95+ AMRAP

3Volume Wave 130 setsRPE 9 cap3+ AMRAP

4Pivot19 setsRPE 6–7 defaultNo AMRAP

5Volume Wave 230 setsRPE 8–96+ AMRAP

6Volume Wave 230 setsRPE 8.5–95+ AMRAP

7Volume Wave 230 setsRPE 9 cap3+ AMRAP

8Pivot19 setsRPE 6–7 defaultNo AMRAP

9Specific Wave27 setsRPE 8–95+ AMRAP

10Specific Wave27 setsRPE 8.5–94+ AMRAP

11Specific Wave24 setsRPE 9 cap3+ AMRAP

12Deload / Controlled Test19 setsRPE 6–7 defaultNo AMRAP

Weeks 4 and 8 are pivots. Week 12 defaults to a deload; if recovered, test one priority lift for a controlled triple at RPE 9. No AMRAP in those weeks.

PROGRAM LIBRARY

Other programs

Choose a plan that fits the goal and equipment. Keep the main work first; adjust load by the prescribed RPE.

STRONGMAN · 12 WEEKS · 4 DAYS

Four-day rebuild

A steady return to four training days. The main lifts and event work have their own places in the week. Build useful work first, then push intensity when the training supports it.

Open plan Excel log

BODYBUILDING · 4 WEEKS · 4 DAYS

Priority muscle block

Train hamstrings and side delts twice a week while keeping the rest of the body moving. Three weeks build effort. The fourth backs off so the next block starts fresh.

Open plan Excel log

USE THE PLAN

How to use these plans

Open a plan and choose a week. The exercise notes tell you what each lift is doing. The body map shows planned direct and supporting work; it does not measure muscle activation or recovery.

If the schedule flags hard work close together, look at your performance, soreness, and sleep before changing the plan. Download the Excel log and record loads, reps, and notes each session. An adjustment made in the HTML does not change the downloaded workbook.

These plans are educational examples, not medical advice. Get clearance from a qualified clinician before starting a full training plan.