3 Day Strongman Program – Crank Up Your Strength

There’s no magic wand to get you instant results, but our program is the closest thing to it. Strongman training is all about building functional strength through a variety of dynamic, intense exercises, and in this program, you’ll tackle workouts that are both challenging and rewarding. 

Although, to be honest… You’ll feel like they’re more former than the latter because the rewarding part comes after a while. 

But stick with it and you’ll see some incredible results as far as your strength, endurance, and confidence go.

Features of a Three-Day Training Schedule

The great thing about this type of program is that you still get enough exercise but you also get enough down time to let your muscles recover and rest. 

1. Warm-Up

Each exercise needs to start with a warm-up to prepare your muscles and joints for the workout you’ll be doing. A good warm-up doesn’t have to last forever – 20 minutes will work. 

• Dynamic Stretches

Start with dynamic stretches to increase your range of motion and prepare your muscles for the intense exercises that follow. Do leg swings, arm circles, and torso twists. 

Apart from warming you up, dynamic stretches will also improve flexibility and mobility and it can improve your performance along with reducing the risk of injury. 

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• Light Cardio Exercises

Jogging, jumping jacks, and cycling are great ways to warm up and they complement dynamic stretches. This part of the workout will elevate your heart rate and increase blood flow to the muscles. 

Light cardio does a great job at priming your cardiovascular system. 

Day 1: Strength Training

1. Barbell Squats

Squats engage multiple muscle groups at the same time and they’re superstars when it comes to lower body strength. Keep your back straight, knees aligned with toes, and don’t round your back too much or allow your knees to cave in.

Squats are key for developing quads, hamstrings, core, and glutes, but you need to make sure to squat deep enough to engage all the target muscles.

You’ll do 5 sets of 5 reps. 

2. Deadlifts

Deadlifts target the posterior chain and you’ll do 4 sets of 5 reps. Your back needs to stay neutral and you need to lift with your legs and hips, not your back, or you’ll get injured. 

Deadlifts are fantastic for building strength and power overall. Focus on having a strong grip and engaging your core throughout the entire exercise. 

3. Leg Press

This will build the strength in your quads and you’ll do 4 sets of 8 reps. Keep your feet shoulder-width apart and avoid locking the knees at the top of the movement.

4. Tire Flip

3 sets of 5 flips for the tire flip. It will build explosive power and full-body strength. Use your legs to initiate the lift and drive through your hips.

Make sure you have a good grip and don’t round your back. 

Day 2: Endurance and Movement

1. Farmer’s Walk

Carry heavy weights in each hand and walk 50 meters. Farmer’s walk will improve your grip strength, core stability, and just endurance in general. 

Keep your shoulders back, core tight, and don’t give up! This will challenge your cardiovascular system and build resilience.

2. Atlas Stones

Lifting Atlas stones builds functional strength, and you’ll do 3 sets of 3 lifts. 

Place the stone close to your body, lift with your legs, and put it onto a platform. Do not use your back to lift the stone. 

This exercise will do wonders for core strength and coordination. 

3. Bench Press

Good ol’ bench press strengthens your chest, shoulders, and triceps, and you’ll do 3 sets of 8 reps. Just make sure not to flare your elbows too wide.

This is a fundamental exercise for upper body strength and it improves your pushing power and enhances muscle mass. 

4. Cable Rows

Cable rows target your back muscles. You pull the handle towards your torso but you need to keep your back straight and elbows close to your body. Don’t lean back too much!

Do 4 sets of 10 reps. 

Day 3: Combined Exercises

1. Log Lift

Starting off with the log lift, you’ll do 5 sets of 5 reps. This exercise simulates real-world lifting scenarios so it’s very useful and translates well to your everyday life. 

Keep your grip firm and control the descent. This will develop your upper body strength and coordination.

2. Sandbag Toss

This is one of those that’s crazy simple but it just works, so everybody does it. Tossing a sandbag improves explosive power and coordination.

Use a powerful hip drive to launch it and don’t rely only on your upper body for the throw. Do 4 sets of 5 tosses.

3. Keg Lift

Use your legs to lift the keg and stabilize it with your core. Keg lifts will build unconventional strength. 

Don’t twist your back and make sure your grip is nice and strong. Do 3 sets of 5 lifts. 

4. Bent-Over Row

Bent-over rows develop strength in the back and arms. Keep your back straight, bend at the hips, and pull the barbell towards your torso. Don’t round your back or jerk the weight. 

If you want a strong back, this exercise will make it happen. 4 sets of 8 reps for these. 

5. Cool Down

• Stretching and Rest

Each session needs to end with a cool-down. It will help with muscle soreness and promote faster recovery. 

Do static stretches and focus on major muscle groups that you used during the workout. 

🔻Strongman Training Program

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ACHIEVE:

• 💪 Peak Strength and Power Levels
• 💪 Increase Overall Performance in Competitions
• 💪 Mental Toughness

HIGHLIGHTS:

• ✅ Made with WSM Winner’s Coach
• ✅ 3 Days / Week
• ✅ Detailed Video Guides
• ✅ Flexible Schedule
• ✅ General and Specific Warm-up

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• Recovery Planning Between Training Days

Recovery days can mean a lot of things – light cardio, yoga, or even 100% chilling and laying on the couch. This will help your muscles recover and grow.

Conclusion

Strongman training 3 days a week will target all key muscle groups and the result will be amazing – improved power, strength, and endurance. Oh, and of course, your looks because, who are we kidding, that’s part of why we work out. A small part, but it’s still there. 

Our best advice is to stick with it, push through those days where you don’t feel like working out, and always make form a priority. Okay, that’s more than one piece of advice but you get the point. 

Ready to take on the challenge of this program? Which exercise are you most pumped to try? How do you plan to fit this program into your routine?

Share your thoughts and experiences in the comments! 

References:

1. Becks Shepherd “Why are rest days important?” LiveScience, https://www.livescience.com/why-are-rest-days-important (accessed July 4th, 2024)
2. Clifton J. Holmes  “Understanding the deadlift and its variations,” ACSM’s Health & Fitness Journal 24, no. 3 (January 2019).
3. David Bautista, Dustin Durke, Joshua A. Cotter, Kurt A. Escobar, Evan E. Schick “A Comparison of Muscle Activation Among the Front Squat, Overhead Squat, Back Extension and Plank,” International Journal of Exercise Science 13, no. 1 (2020): 714-722.
4. Hyoung-Kil Park, Min-Kyung Jung, Eunkyung Park, Chang-Young Lee, Yong-Seok Jee, Denny Eun, Jun-Youl Cha, and Jaehyun Yoo. “The effect of warm-ups with stretching on the isokinetic moments of collegiate men.” Journal of Exercise Rehabilitation 14, no. 1 (2018): 78–82.
5. Stacey Carter “Why it’s important to cool down after exercise, according to the science,” LiveScience, https://www.livescience.com/why-its-important-to-cool-down-after-exercise-according-to-the-science (accessed July 4th, 2024)
6. Photos by Torokhtiy Media Team.