MuscleNet Tip: This fitness plan is suitable for strong men to refer to. The purpose of strongman training is to improve strength, so it requires focusing on the legs, using heavy weights, and low reps. To grow muscles, it requires taking into account the whole body, using medium weights and high reps to exercise.
The first day focuses on squats and legs
Squat 60% weight 1 set 3 times, 70% weight 1 set 3 times, 80% weight 1 set 2 times, 90% weight 1 set 1 time, maximum weight 1 set 1 time, 90% weight 2 sets 2 times each , 3 groups of 80% weight, 2 times each, 4 groups of 70% weight, 3 times each, 5 groups of 60% weight, 3 times each.
4 groups of lunges, 8 times each group
Leg flexion and extension 4 groups of 10 times each group
The second day focused on bench press and upper body
Bench press 50% weight 1 set 3 times, 60% weight 1 set 3 times, 70% weight 1 set 2 times, 90% weight 1 set 1 time, maximum weight 1 set 1 time, 90% weight 1 set 2 times each , 1 group with 80% weight, 2 times each, 2 groups with 70% weight, 3 times each, 2 groups with 60% weight, 3 times each.
Press 4 sets of 8 times each
Parallel bar arm flexion and extension 3 sets of 8 times each
The third day of rest
The fourth day focuses on squats and legs
Squat 60% weight 1 set 3 times, 70% weight 1 set 3 times, 80% weight 1 set 2 times, 90% weight 1 set 1 time, maximum weight 1 set 1 time, 90% weight 2 sets 2 times each , 3 groups of 80% weight, 2 times each, 4 groups of 70% weight, 3 times each, 5 groups of 60% weight, 3 times each.
4 sets of lunges, 8 reps each
4 sets of leg curls, 10 times each
The fifth day focuses on deadlifts and upper body
Deadlift 50% weight 1 set 3 times, 60% weight 1 set 3 times, 70% weight 1 set 2 times, 90% weight 1 set 1 time, maximum weight 1 set 1 time, 90% weight 1 set 2 times each , 1 group with 80% weight, 2 times each, 2 groups with 70% weight, 3 times each, 2 groups with 60% weight, 3 times each.
4 sets of curls, 8 times each
3 sets of pull-ups, 6 times each
Day 6 Rest
The seventh day focuses on leg press and legs
12 sets of leg press 6 times each
Leg flexion and extension 6 groups of 10 times each group
6 sets of leg curls, 10 times each
6 sets of calf raises, 10 times each
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