8 Week Strongman Program – Build Strength and Power in Just Two Months
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(21 years of Oly Lifting experience)
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If you want results, you need a structured plan. Sure, you can head to the gym and do random workouts, but your results will be underwhelming at best. If you have a serious goal in mind, like improving your strength, then our program is just what you need.
We’ll guide you through the weeks with targeted exercises and tips so you get the best results possible. By the end, you’ll be stronger, more powerful, and ready to take any physical challenge that comes your way.
What is the 8 week strongman program? – It’s a structured training plan that’s designed to build your strength, power, and muscle through targeted exercises that span over 8 weeks. It’s made for both beginners and experienced athletes to maximize gains in two months.
Main Goals of the 8-Week Program
It’s very simple; the main goal of this free strongman program is to boost your strength, power, build muscle, and improve conditioning. And when we say boost, we don’t mean small changes – we mean significant results.
Throughout the program, you’ll focus on key strongman exercises that improve your functional strength and endurance. The aim is to push your limits, improve your lifting techniques, and prepare your body to handle increasingly heavy loads.
When the 8 weeks are over, you’ll see some amazing improvements in the way your body looks, and you’ll feel stronger and more confident.
Week 1-2: Initial Preparation and Basic Exercises
| Day | Exercise | Sets | Reps |
|---|---|---|---|
| Week 1-2 | |||
| Day 1: Strength Exercises | Barbell Squats | 3 | 8-10 |
| Deadlifts | 3 | 8-10 | |
| Day 2: Cardio and Endurance | Running in Place | 1 | 20-30 minutes |
| Jump Rope | 1 | 10-15 minutes | |
| Day 3: Rest | |||
| Day 4: Upper Body | Bench Press | 3 | 8-10 |
| Pull-Ups | 3 | 8 | |
| Day 5: Endurance and Flexibility | Swimming | 1 | 20-30 minutes |
| Yoga | 1 | 30 minutes | |
| Day 6: Strength Exercises | Deadlifts | 3 | 10 |
| Bench Press | 3 | 8-10 | |
| Day 7: Rest | |||
1. Warm-Up
A good workout always starts with a warm-up and you’ll kick off each day with it. Do dynamic stretches like leg swings, arm circles to prepare your muscles and joints. Follow this with 10 minutes of brisk walking or light jogging.
2. Training Plan
Day 1: Strength Exercises
- Barbell Squats
- Deadlifts
- Sets: 3
- Reps: 8-10
- Tip: Keep your back flat, core tight, and lift with your legs and glutes as you straighten up
Day 2: Cardio and Endurance
- Running in Place
- Duration: 20-30 minutes
- Tip: Make sure to keep a steady pace to keep your heart rate up
- Jump Rope
- Duration: 10-15 minutes
- Tip: Try to keep a consistent rhythm and pace throughout the session
Day 3: Rest
Tip: Allow your muscles to relax and recover, so take a complete rest.
Day 4: Upper Body
- Bench Press
- Sets: 3
- Reps: 8-10
- Tip: Keep your core tight and maintain control of the weight
- Pull-Ups
- Sets: 3
- Reps: 8
- Tip: Excellent for building strength in the upper body
Day 5: Endurance and Flexibility
- Swimming
- Duration: 20-30 minutes
- Tip: Keep a moderate pace and focus on good form and breathing
- Yoga
- Duration: 30 minutes
- Tip: Focus on breathing and holding each pose to stretch and relax your muscles
Day 6: Strength Exercises
- Deadlifts
- Sets: 3
- Reps: 10
- Tip: Helps build strength and reinforces proper technique
- Bench Press
- Sets: 3
- Reps: 8-10
- Tip: Builds upper body strength and endurance
Day 7: Rest
Time to relax and recharge
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Week 3-4: Increasing Intensity
| Day | Exercise | Sets | Reps |
|---|---|---|---|
| Week 3-4 | |||
| Day 1: Strength Exercises | Barbell Squats | 3 | 6-8 |
| Leg Presses | 3 | 10-12 | |
| Day 2: Cardio and Endurance | Interval Running | 1 | 20-30 minutes |
| Plyometric exercises | 1 | 15 minutes | |
| Day 3: Rest | |||
| Day 4: Upper Body | Overhead Press | 3 | 3-10 |
| Bent-Over Rows | 3 | 10-12 | |
| Day 5: Endurance and Flexibility | Swimming | 1 | 20-30 minutes |
| Yoga | 1 | 30 minutes | |
| Day 6: Strength Exercises | Deadlifts | 3 | 10 |
| Bench Press | 3 | 6-8 | |
| Day 7: Rest | |||
1. Warm-Up
Dynamic stretches and light cardio to get you ready for what is ahead!
2. Training Plan
Day 1: Strength Exercises
- Barbell Squats
- Sets: 3
- Reps: 6-8
- Tip: Increase the weight a little
- Leg Presses
- Sets: 3
- Reps: 10-12
- Tip: Emphasizes quads, hamstrings, and glutes
Day 2: Cardio and Endurance
- Interval Running
- Duration: 20-30 minutes
- Tip: Alternate between 1 minute of sprinting and 2 minutes of walking
- Plyometric exercises
- Duration: 15 minutes
- Do box jumps and burpees
Day 3: Rest
Unwind and let your muscles relax
Day 4: Upper Body
- Overhead Press
- Sets: 3
- Reps: 3-10
- Tip: Targets the shoulders. triceps, and upper chest
- Bent-Over Rows
- Sets: 3
- Reps: 10-12
- Tip: Strengthens the back, biceps, and rear delts
Day 5: Endurance and Flexibility
- Swimming
- Duration: 20-30 minutes
- Tip: Keep a moderate pace and focus on good form and breathing
- Yoga
- Duration: 30 minutes
- Tip: Focus on deep breathing and relaxation techniques
Day 6: Strength Exercises
- Deadlifts
- Sets: 3
- Reps: 6-8
- Tip: Increase the weight to allow for progressive overload
- Bench Press
- Sets: 3
- Reps: 6-8
- Tip: Use heavier weights to challenge your muscles
Day 7: Rest
Time to do nothing and enjoy it!
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Week 5-6: Introducing Specific Strongman Exercises
| Day | Exercise | Sets | Reps |
|---|---|---|---|
| Week 5-6 | |||
| Day 1: Strength Exercises | Barbell Squats | 3 | 6-8 |
| Leg Presses | 3 | 10-12 | |
| Tire Flips | 3 | 6-8 | |
| Day 2: Cardio and Endurance | Interval Running | 1 | 20-30 minutes |
| Plyometric exercises | 1 | 15 minutes | |
| Day 3: Rest | |||
| Day 4: Upper Body | Log Press | 3 | 10-12 |
| Bent-Over Rows | 3 | 10-12 | |
| Sandbag Toss | 3 | 5-7 | |
| Day 5: Endurance and Flexibility | Swimming | 1 | 20-30 minutes |
| Yoga | 1 | 30 minutes | |
| Day 6: Strength Exercises | Deadlifts | 3 | 6-8 |
| Farmer’s Walk | 3 | 50-100 ft | |
| Day 7: Rest | |||
1. Warm-Up
This part is still the same – dynamic stretches and light cardio for 15-20 minutes to prepare your body for the workout ahead.
2. Training Plan
Day 1: Strength Exercises
- Barbell Squats
- Sets: 3
- Reps: 6-8
- Tip: Focus on form and going as deep as you can
- Leg Presses
- Sets: 3
- Reps: 10-12
- Tip: Adjust the weight to keep it challenging
- Tire Flips
- Sets: 3
- Flips: 6-8
- Tip: Use explosive power to flip the tire over
Day 2: Cardio and Endurance
- Interval Running (20-30 minutes)
- Duration: 20-30 minutes
- Tip: Improves cardiovascular fitness, burns calories
- Plyometric Exercises
- Duration: 15 minutes
- Tip: Do box jumps and burpees
Day 3: Rest
Nothing to do today but rest!
Day 4: Upper Body
- Log Press
- Sets: 3
- Reps: 6-8
- Tip: Targets the shoulders, triceps, and upper chest
- Bent-Over Rows
- Sets: 3
- Reps: 10-12
- Tip: Make sure to squeeze your shoulder blades together
- Sandbag Toss
- Sets: 3
- Reps: 5-7 tosses
- Tip: Improves coordination, power, and full-body strength
Day 5: Endurance and Flexibility
- Swimming
- Duration: 20-30 minutes
- Tip: Keep a moderate pace and focus on good form and breathing
- Yoga
- Duration: 30 minutes
- Tip: Focus on deep breathing and relaxation techniques
Day 6: Strength Exercises
- Deadlifts
- Sets: 3
- Reps: 6-8
- Tip: Continue increasing the weight
- Farmer’s Walk
- Sets: 3
- Distance: 50-100 ft
- Tip: Strengthens the grip, forearms, shoulders, and core
Day 7: Rest
Take the time to fully rest
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Week 7-8: Peak Load and Competition Preparation
| Day | Exercise | Sets | Reps |
|---|---|---|---|
| Week 7-8 | |||
| Day 1: Strength Exercises | Barbell Squats | 3 | 4-6 |
| Leg Presses | 3 | 8-10 | |
| Tire Flips | 3 | 4-6 | |
| Day 2: Cardio and Endurance | Interval Running | 1 | 20-30 minutes |
| Plyometric exercises | 1 | 15 minutes | |
| Day 3: Rest | |||
| Day 4: Upper Body | Log Press | 3 | 4-6 |
| Bent-Over Rows | 3 | 8-10 | |
| Sandbag Toss | 3 | 4-6 | |
| Day 5: Endurance and Flexibility | Swimming | 1 | 20-30 minutes |
| Yoga | 1 | 30 minutes | |
| Day 6: Strength Exercises | Deadlifts | 3 | 4-6 |
| Farmer’s Walk | 3 | 50-100 ft | |
| Day 7: Rest | |||
1. Warm-Up
You’re kicking the week off just like all the other times. Some light cardio and dynamic stretches and then you’re off to do some serious work.
2. Training Plan
Day 1: Strength Exercises
- Barbell Squats
- Sets: 3
- Reps: 4-6
- Tip: Use your maximum weight
- Leg Presses
- Sets: 3
- Reps: 8-10
- Tip: Increase the weight and focus on a full range of motion
- Tire Flips
- Sets: 3
- Flips: 4-6
- Tip: Use the heaviest tire you can handle
Day 2: Cardio and Endurance
- Interval Running
- Duration: 20-30 minutes
- Tip: Improves cardiovascular fitness, burns calories
- Plyometric Exercises
- Duration: 15 minutes
- Tip: Do box jumps and burpees
Day 3: Rest
Rest and prepare for the next day
Day 4: Upper Body
- Log Press
- Sets: 3
- Reps: 4-6
- Tip: Use your maximum weight
- Bent-Over Rows
- Sets: 3
- Reps: 8-10
- Tip: Make sure to squeeze your shoulder blades together
- Sandbag Toss
- Sets: 3
- Reps: 4-6 tosses
- Tip: Use your hips and legs to generate the power for the toss
Day 5: Endurance and Flexibility
- Swimming
- Duration: 30 minutes
- Tip: Keep a moderate pace and focus on good form and breathing
- Yoga
- Duration: 30 minutes
- Tip: Focus on deep breathing and relaxation techniques
Day 6: Strength Exercises
- Deadlifts
- Sets: 3
- Reps: 4-6
- Tip: Use your maximum weight
- Farmer’s Walk
- Sets: 3
- Distance: 50-100 ft
- Tip: Keep your core tight, shoulders back, and pace steady
Day 7: Rest
Do nothing or take a short walk if you want to stay somewhat active
Conclusion
Once you complete this 8 week strongman workout plan, your power, strength, and endurance will have improved tremendously. When you start with basic exercises and increase the intensity gradually, you build a base of muscle and conditioning.
Remember that correct form, consistency, and recovery are the magic formula for success.
Will you be giving this a try? Have you already been a part of a strongman program? If you have, what did you like most about it?
Leave a comment so we can chat some more!
References:
- Daniel Plotkin, Max Coleman, Derrick Van Every, Jaime Maldonado, Douglas Oberlin, Michael Israetel, Jared Feather, Andrew Alto, Andrew D. Vigotsky, Brad J. Schoenfeld “Progressive Overload Without Progressing Load? The Effects of Load or Repetition Progression on Muscular Adaptations,” PeerJ 10 (2022): e14142
- Health Promotion Board (HPB) “Prevent Injuries with Proper Form During Workouts,” Singapore University Health Center, https://www.nus.edu.sg/uhc/articles/details/prevent-injuries-with-proper-form-during-workouts (accessed July 4th 2024)
- 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): 78–82.4. Mayo Clinic Staff, “Weight training: Do’s and don’ts of proper technique,” Mayo Clinic, https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/weight-training/art-20045842 (accessed July 4th, 2024)
- Photos by Torokhtiy Media Team.
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Author: Sergiy Osipchyk
Strongman Coach,
Former coach of Oleksiy Novikov and Pavlo Nakonechnyy
Strongman Experience: 10+ years
Sergiy has been involved in strength sports since he was 10 years old, and already started coaching when he was just 15 years old.
He helps clients of any age and experiences achieve results using an individual approach, daily process control, consultation and training knowledge and techniques, total experience is more than 20,000 individual training sessions.
Sergiy has trained a roster of renowned PRO strongman athletes including Oleksii Novikov, Pavlo Nakonechnyy and many other.
Reviewed by: Oleksiy Torokhtiy
Olympic Weightlifting Champion
Best Results: Snatch – 200 kg,
C&J – 240 kg
Oleksiy Torokhtiy is a professional athlete boasting 20 years of experience in Olympic weightlifting. With multiple European and World titles under his belt, he has showcased his prowess in two Olympic Games (Beijing 2008 and London 2012). Upon concluding his illustrious career, Oleksiy dedicated himself to coaching. By 2022, he had conducted over 200 weightlifting seminars worldwide. He is the visionary behind an international sportswear and accessories brand known for its motto, “Warm Body Cold Mind.” Additionally, he is an esteemed author and the creator of a series of training programs and eBooks.
Still have questions after reading our article? Unlock your full potential by engaging with our experts and community! Don’t hesitate — leave a comment below and Sergiy Osipchyk will provide a personalized answer and insights to help you reach your goals.