Robert Oberst - Strong and Pretty Program

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DISCLAIMER
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medical professional. Always consult a medical professional before beginning any
exercise or nutrition plan. Any information within this book is for informational and
educational purposes only, and any use thereof is at your own risk.

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Copyright © 2019 by Starting Strongman

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Table of Contents
4Strong and Pretty
8Resurrecting my Career
10 T
ypes of Conditioning
15 U
pper Back Work
18How I Fixed My Deadlift
21 Putting It All Together
30 12 Week Program

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Strong and Pretty

This book is about redefining myself, remembering everything I forgot, and forgetting
everything I thought I knew. I’ve always been an athlete, having played numerous sports
including hockey, basketball, karate, track and field, swimming, and high school
football which I excelled in . I went on to play college football, including a few try outs
in the NFL. When that ended, I moved back to my hometown, Santa Cruz, California;
and was introduced to the sport of Strongman by my old friend and football teammate,
Evan Hansmann. All because we worked together and he wouldn't shut up about it. I
decided to give it a shot, and I instantly knew I had finally found something that it I was
born to do.

My unconventional approach to lifting weights for football, combined with my athletic
background, helped me propel myself very quickly through the amateur ranks. Within
a year of doing Strongman, I went pro. I then went on to compete at The World's
Strongest Man finals in my first year as a professional, which was my second year
competing in Strongman. After that, everyone wanted me to compete at their shows. I
was overwhelmed with offers and just had to ride the momentum.

The thing about becoming a pro so fast and having such immediate success is, I didn’t
have the time to develop slowly. I had to do everything I could to keep up, which I did,
but the weights only got heavier and heavier. As hard as it was, I kept punishing my
body with heavier and heavier weights, eating more and more, getting bigger and bigger,
eventually weighing 440lbs at one point. Eating more and lifting heavier and heavier
got me so much success so quickly, so more of it was clearly the answer right? Wrong…

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What happened next was, I started to get hurt, repeatedly. The same contests that I
placed well in the year before, I wasn’t even finishing. The same people that were
hyping me up and saying I was the next big thing in Strongman, were just as quick to
write me off.

After sustaining another injury at World’s Strongest Man, and not making the finals
for the second straight year, I knew something had to change. What got me to this point
in creating the American Monster, was going to be the same thing that would end my
career. The type of training that built me was now breaking me.

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I decided to take a year off, lay low, rebuild myself, and change my entire approach to
training. People kept doubting me. People who I considered friends were commenting
on pictures where I appeared smaller and they would say, “oh well, I guess he just didn’t
have what it takes”.

Little did they know, I was going back to my athletic roots. I had to unlearn what
everyone in Strongman told me I needed to do to be successful, which just made me big
and unconditioned. And rediscover what set me apart early in my career, and got me to
the finals at World’s Strongest Man in my rookie year.

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That is what the Strong and Pretty mentality is about, and what I hope to teach you in
this book to become a stronger version of yourself. Going against the grain of what
people think and say is needed to be a Strongman, like getting as big as possible, using
stupid terms like “what is cardio?”, and forgetting all the misinformation out there.
Instead, focusing on being a complete s trength athlete, eating right, doing your cardio,
and everything else that people mock because it is hard and they want to avoid it. Lifting
heavy and taking ten minute breaks between sets is easy, and there are a lot of
Strongmen that train just like that which are fat and gross, but I’d rather be Strong and
Pretty.
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Resurrecting My Career

Take an Athlete’s Approach to Strongman
Throughout my athletic career we trained to get better on the field, where we actually
played our sport. Lots of people in Strongman didn't play sports, so they try to compete
in training instead of thinking about how this training will help them get better on the
field, where it actually counts. Even if you don’t compete, in the long run this same
approach will still make you better, healthier, and of course stronger and prettier. So,
what is missing from most training plans and how are we going to address them?

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Build the Complete Package
What does everyone want? To be and to look as strong as humanly possible while still
being able to hike a mountain, play with your kids, and not count that 60 seconds of sex
you had two weeks ago as the most cardio your heart can handle. Here is how to do it...

Do Your Cardio
Being leaner and in better cardiovascular shape is for more than just vanity. You get
some big benefits including the following:
● Decrease your chances of injury, which allows you to train more because you're
not hurt.
● Improves your recovery so you can train more frequently, which allows you to
get stronger.
● Prevents you from being gross like your friend Edward.
● Reduces stress and helps prevent injuries.

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Types of Conditioning

EMOM (Every Minute on The Minute)
EMOM stands for every minute on the minute. It is a great way to train Strongman
events and dial in technique, as you get to practice a lot of reps and sets at a manageable
weight in a short amount of time. Your heart rate stays elevated and you don’t get
enough time to overthink the movement, so it helps to ingrain the technique into
second nature. If you fail to complete the round within the time frame or miss a lift,
you stop.

Some examples:
Example 1
Farmers Walk and other moving events

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Take 60% of your max farmers walk for 50ft for 6-10 minutes. Over time, work up to
doing 80% for 10 runs of 50ft, but be warned this will take awhile to recover from!

Cycle 1
➢ Week 1 60% 6x50ft
➢ Week 2 60% 8x50ft
➢ Week 3 60% 10x50ft

Cycle 2
➢ Week 1 70% 6x50ft
➢ Week 2 70% 8x50ft
➢ Week 3 70%x10x50ft

Cycle 3
➢ Week 1 80% 6x50ft
➢ Week 2 80% 8x50ft
➢ Week 3 80% 10x50ft

Cycle 4
➢ Week 1 70% 4x100ft (50ft down and back)

Example 2
Clean & Press

This can be done with a Strongman implement like a log or axle, or if you don’t have
access you can use a barbell. Clean each rep and do not rush any of the reps just because
there is a time limit technique is most important here.
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Cycle 1
➢ Week 1 70-80% 8x1
➢ Week 2 70-80% 10x1
➢ Week 3 70-80% 12x1

Cycle 2
➢ Week 1 60% 6x3
➢ Week 2 70% 6x3
➢ Week 3 80% 8x3

Cycle 3
➢ Week 1 80-90% 5x1
➢ Week 2 80-90% 7 x1
➢ Week 3 80-90% 1 EMOM until failure

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Hikes
During this time I fell in love with hiking. I always loved the outdoors, and it was a
great way for a big man like me to get my heart rate up, get some cardio in and ease my
mind. Training heavy all the time is stressful, and being outside in the sun and in nature
helped reset me mentally to be ready for the physically taxing heavy weights of the next
week. You can’t do this everywhere year round, but take advantage when you can. It’s a
good way to spend a Sunday morning. Start off with some light uphill walking for 20
minutes. Each week increase your pace, take less breaks, go further,
add a weight vest or backpack. Eventually working your way up to doing a few sprints
here and there. Every week try to make it more challenging in some way!

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Hill Sprints
I like to do hill sprints twice a week, once in the middle of my hikes as mentioned above,
and the other either the day after or immediately following my squat days. In
Strongman, we have to be complete strength athletes. It’s not just about picking up or
moving with heavy weight, you have to be able to move fast enough with heavy weights
to make people think they’re light! Building up some good sprint speed will help your
speed, acceleration, and footwork along with getting you leaner. I recommend doing
hill sprints over straight sprints, as you develop more power and the incline is easier on
the knees and less likely to result in a hamstring tear, especially if you are a big guy. You
can also do sled drags or prowler sprints if there is no access to hills, or weather doesn’t
permit you doing hill sprints outside. Start off by setting a clock for ten minutes on and
sprint with about 60% intensity. Increase your intensity every set as you warm up, only
rest as long as it takes you to walk down. Every week try to do one more total run than
you did the week before. Once you have maxed out that hill, find a steeper or longer one
or go for fifteen minutes. Once you have acclimated to that, go for twenty minutes.
Just always make sure you are improving and pushing yourself more.

Long Walks
My name is Robert Oberst and I like long walks on the beach. This isn't some bullshit
line I use just so you will swipe right on me. Early in my Strongman career, I listened to
others that said don’t do cardio it will decrease your strength. This made me worse!
Now I go out and clear my head and do almost daily cardio. You want to walk at a good
pace but not run, which I really prefer to do outside. But, if you have to walk on the
treadmill before or after your training it will benefit you! It is a great way to clear your
head and wind down after hard training. In Strongman training, we are constantly
going all out and max effort, doing something at a low intensity has huge benefits
including improving conditioning, recovery, and body composition.

Start by going out for 10-15 minutes a day at a comfortable pace where you could easily
talk while walking. You can do this before or after your training, on a rest day, or
anytime of the day you have a couple spare minutes. Just make sure you do it.

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Upper Back Work

The upper back is the staple of the Strongman, you could say it is our signature look.
Have you ever seen a Strongman with a small back? Didn’t think so! The upper back is
so crucial for every event in Strongman as we move awkward objects, you need to be
able to stabilize and control them. The upper back provides the stability for the upper
body that helps you press massive logs overhead, run with heavy sandbags, and load
atlas stones. It is key to train it hard and frequently.

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“To press a lot, you have to press a lot”

Building A Big Press and Monster Shoulders
I have heard every excuse on why people suck at pressing, “I am too tall”, “I’m too
short”, “It was a Tuesday and the wind was blowing the wrong direction”.

Well, I am here to tell you the truth, if your press sucks it is because you don’t work
hard enough. You may think you are, but you are not. Building a big press requires
massive shoulders, biceps, triceps, core, upper back, basically everything. But for now,
let's focus on the shoulders. How do you build massive shoulders? It requires tons of
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reps and volume. Most people go too heavy and hit maxes too frequently, constantly
testing their strength instead of building it.

On my main pressing exercises, such as overhead strict press, push press, and bench
variations; I like to work up to one heavy set taking 20-50lb jumps along the way, so I
get my strength work in. Then I go down and do drop sets to build that muscle and
endurance up.

What does a heavy set mean? A heavy set is final set where I could have likely done 1-2
more reps on the set, but I if I was to go any heavier I would be unlikely to be able to
equal the same number of reps I previously did.

Example working up to a heavy 8
135x8, 185x8, 225x8, 245x8, 275x8, 315x8, 335x8, 355x8
(by the 8th rep I felt I could only do 1 more so I stopped here)

I also do tons of volume with isolation exercises for the shoulders, triceps and yes even
the biceps! Some of my favorite shoulder exercises are drop sets with cable lateral raises,
and front raises along with overhead tricep extensions and heavy barbell curls.

Example Overhead routine
Week 1:work up to a heavy 8
Strip off 10-15% and do as many reps as possible (or 25-45lbs depending on your
strength)
Week 2: W ork up to a heavy 6
Strip off 10-15% and do as many reps as possible
Week 3: W ork up to a heavy 4, strip off 20% and do as many reps as possible.
Week 4: W ork up to 90% of your 1 rep max and do as many reps as possible for a new
PR

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How I Fixed My Deadlift

I have always struggled with my deadlift, it is the one lift we never did in football. I
didn’t even know what a deadlift was until I got into Strongman! I had so far to catch
up. It forced me to constantly go heavy, as I didn’t have the time to learn the lift along
with how fast I was progressing in the sport. Even when I made progress and got some
reps at a show, which were above my max at the start of the training cycle, it would still
be my lowest placing event and then the next show would be even heavier! Once again
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above my max, every training cycle was sink or swim. When I won my pro card, I
displaced a rib deadlifting the car in warm ups. My friend, Kalle Beck, taped me back
together with phone books and duct tape to brace my ribs well enough so I could get a
few painful reps on that heavy ass car. Dealing with the pain and getting a few reps on
that car deadlift was how I won my pro card. As you can see, deadlifts and I have always
had a painful relationship.

Taking a year off really let me start over with my deadlift. I tried a whole bunch of
different things, but it turns out the problem was that I didn’t have an ass! Talking to
Kalle about fixing my deadlift, he commented that I had the smallest ass to body ratio of
anyone in the world. The glutes are the largest muscle in the human body, but I don’t
have a normal human body, and my shoulders were plumper and bigger than my butt.
To begin, I started with a bunch of lightweight activation techniques to get my glutes
working. I would do single leg deadlifts, glute bridges, hip thrusts, and x band walks for
almost an hour before every deadlift session. I did a lot of light deadlifts for low reps,
and a lot of sets to build up confidence and re-learn the deadlift. I made sure to practice
perfect form in every rep, and I could feel my glutes engaged to finish the lockout.

For assistance lifts, I do lots of back work like barbell rows, dumbbell rows, and shrugs.
For the hamstrings, I like Romanian Deadlifts done very slowly and deliberately
lowering the weight down with either dumbbells or a barbell. The other thing that
really helped was extra focus on the quads. Due to my height, and how far I have to pick
up the barbell on a deadlift, I need that push from the legs to get things going at the
start of the lift. My favorites with the most carry to my deadlift have been leg presses,
front squats and lunges.

I also added heavy barbell hip thrusts into my training, and really emphasized the glutes,
no longer neglecting them and I think you have noticed the difference. For the first time
in my life I have a booty! I know you’ve noticed, and I also got my first successful
deadlift at Worlds Strongest Man!

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Putting It All Together
I’ve explained my training philosophies, what I felt I did wrong, and misconceptions
people have about the sport that led me down the wrong path. As Strongmen, we need
to do a lot of volume, some varied cardio, sprints, and extra attention to the booty.
Here is how I recommend to structure your training to make you strong and pretty just
like me, along with a sample program.

Weekly Structure

Day 1
● Overhead Press (or variation)
● Vertical Pull
● Secondary Vertical Press
● Rear Delts
● Shoulder Accessories (1-2 movements)
● Upper Back
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● Biceps
● Triceps

Day 2
● Deadlift (or variation)
● Hamstring Accessory
● Glute Accessory
● Row
● Carry EMOM

Day 3
● Sprint
● Abs

Day 4
● Seated Press
● Bench Variation
● Dumbbell Bench Variation
● Tricep Accessory
● Bicep Accessory
Day 5
● Sprint
● Abs
Day 6
● Squat Variation
● Single Leg Variation
● Leg Press or Other Quad Accessory
● Upper Back
● Strongman Event EMOM

Day 7
● Hike, ruck or longer cardio
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Exercise Groups
In the weekly structure you may have noticed some of the phrases such as, overhead
press, vertical pull, etc. So, below I will list a sample of some of my favorite exercises for
each category. Of course there are more variations than this, but these are my staples.
Overhead Press
● Log Press
● Push Press
● Standing Strict Press

Vertical Pull
● Lat Pulldowns (various grips and handles
● Pull ups
● Chin ups

Secondary Vertical Press
● Strict Standing Barbell Press
● Seated Dumbbell Press
● Dumbbell Push Press
● One Arm Dumbbell Strict Press
● Strict Press off pins (partial range of motion start bar at your forehead)
Rear Delts
● Face Pulls
● Rear Delt Flies
● Rear Delt Raises

Shoulder accessories
● Cable Front Raises
● Cable Lateral Raises
● Dumbbell Lateral Raises
● Dumbbell Front Raises
● Plate front raises
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Biceps
● Dumbbell Curls
● Hammer Curls
● Cable Curls
● Barbell Cheat Curls
● HIGH REP Barbell Curls (25-100 rep sets)
Triceps
● Skull Crushers
● Rope Tricep Pressdowns
● Overhead Rope Tricep Extensions
● Tricep Extensions
● Floor Press

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Deadlift
● Deadlifts
● Block or Rack Pulls either 2 or 4” elevated
● 18” deadlifts
● Speed Deadlifts
● Snatch Grip Rack Pulls

Hamstring accessory
● Romanian Deadlifts
● Hamstring Curls
● Glute Ham Raise

Glute Accessory
● Barbell Hip Thrusts
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● Single Leg Glute Bridge
● Reverse Hyper

Row
● Barbell Rows
● Chest Supported Rows
● Incline Dumbbell Rows
● One arm Dumbbell Rows

Carries
● Farmers Walk (dumbbells, trap bar, tricep bars, etc)
● Front Carries (sandbag, a bunch of plates, barbell, heavy dumbbell)

Abs
● Decline sit ups
● Ab Rollouts
● Hanging Leg Raises

Seated Press
● Seated Overhead Press
● HIGH INCLINE Bench Press
● Incline Bench Press 45* Angle
Bench Variation
● Regular Bench Press
● Close grip Bench Press (shoulder width)
● Board Press
● Slight Incline Press
● Slight Dumbbell Incline Press

Squat Variation
● Back Squat
● Front Squat
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● Box Squat
● Zercher Squat

Single Leg Variation
● Dumbbell Walking Lunges
● Walking Lunges around a track (400m)
● Barbell Walking Lunges
● Step ups
● Single Leg leg press
Quad Accessories
● Leg Press
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● Bulgarian Split Squat
● Backwards Sled drags

Upper Back
● Power Shrugs
● HIGH REP Barbell Shrugs
● Dumbbell Shrugs

Strongman Event
● Farmers Walk
● Yoke Walk
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● Atlas Stones
● Farmers Walk
● Sandbag Carry
*If you do not have access to implements just do dumbbell farmers walks*

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12 Week Program
Week 1
Day 1
● Push Pressup to a heavy 8. Strip off 10-15% and do as many reps as possible (or
25-45lbs depending on your strength)
● Strict PressTake around 65% of your max and do 4 sets of 8
● Lat Pulldowns4x8 increase weight every set until you can barely complete the
8th rep
● Rear Delt Raisesuse a weight you can do 12-15 clean reps with, and do as many
reps as possible. Once you reach failure, do rear delt swings to failure. Do this for
2 sets
● Cable Front Raises and Cable Lateral Raise Superset3x8-12 each (use
dumbbells if you have no access to cable machine)
● Snatch Grip Barbell Shrugs use a light weight, and do full controlled reps here
for 2 sets aim for 15-20 reps
● Hammer Curls 3x8
● Tricep Pressdowns3x8

Day 2
● Single Leg Deadlift 3x8 (each leg) Grab a dumbbell or kettlebell with the same
hand as the foot that will remain on the ground. Perform these slow and
controlled focusing on balancing through your planted foot, pushing your
opposite leg back, focusing on only going as low as you can while maintaining a
flat back. If balance is a problem, try holding onto the squat rack or other solid
stable object with your opposite hand.
● Glute Bridges3x8
● X band Walks3x50ft each side
● Deadlift65% of your max 8x4. Take no more than 60-90 seconds rest here.
Perform every rep as if it is a new max focusing on proper form and being
explosive. Remember this is PRACTICE
● Romanian Deadlift 3x8 keep your back flat and neutral while pushing your
hips back slowly lowering the weight ,feeling a big stretch in your hamstrings.
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Only go as low as you can while keeping a flat back. Start off with around 40% of
your max. For example, if you can deadlift 500lbs, then 225lbs is probably a
good starting weight for you.
● Barbell Hip Thrusts5x5 you want these pretty heavy but not crazy. Use a
weight you could do for sets of 8. Pause at the top really squeezing the cheeks.
● Barbell Row3x8
● Farmers WalkEMOM 60% 6x50ft (use dumbbells if no farmers walk)

Day 3 *Optional*
● Hill Sprint:Give yourself 10 minutes and sprint a hill that is about 50ft in
length staying around 60-70% effort. By the last few sprints, up the intensity a
little and make sure to fully recover between each sprint. If you have no access to
a hill, do incline treadmill sprints or even just push a prowler or sled.
● Ab circuitpick 3 movements and do 8 reps on each for 3 sets without stopping.
Day 4
● Seated Overhead Press4x8 put the bar at almost vertical. Just a little lean back
(about 80* angle) use a weight you could do for sets of 12.
● Close Grip Bench Press 5x5 shoulder width grip. Really control the weight on
the way down. Use a weight you could do for sets of 8-10.
● SLIGHT Incline Dumbbell Bench Press(30 degrees) 3x8
● Skull Crushers3x8
● Standing Dumbbell Curls3x8
Day 5 *Optional*
length staying around 60-70% effort. By the last few sprints, up the intensity a
little and make sure to fully recover between each sprint. If you have no access to
a hill, do incline treadmill sprints or even just push a prowler or sled.
● Ab Circuit pick 3 movements and do 8 reps on each for 4 sets without stopping.
Day 6
● Front Squat4x6 use a weight you could do for sets of 8-10.
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● Barbell Walking Lunges3x8 (each leg) start light and take very purposeful
steps. The main goal here is to even out the strength in each leg, as most people
have an imbalance.
● Leg Press2x20 BURNOUT use a light weight and just get those quads pumped
with blood.
● Snatch Grip Barbell Shrugstake a wide grip on the barbell using about 30% of
your max deadlift (use no less than 95lbs) go to failure without stopping for 2
sets. This is how I built my traps!
● Loading Over Bar Strongman Event(atlas stones, kegs, sandbags, etc) 5x1
EMOM *OPTIONAL*

Day 7 *Optional*
● Hike Pick a trail that will take 20-30 minutes that isn't too strenuous for you,
you can also pick a different sport or activity you enjoy this day.
Week 2
Day 1
● Push Press W ork up to a heavy 6. Strip off 10-15% and do as many reps as
possible
● Strict PressTake around 70% of your max and do 3 sets of 6.
● Lat Pulldowns4x10 aim to use the same weight as last week.
● Rear Delt Raises2x20
● Cable Front Raises and Cable Lateral Raise Superset3x10 aim for same
weight as last week.
● Snatch Grip Barbell Shrugs3x15
● Hammer Curls 3x10

Day 2
● Single Leg Deadlift 3x10 (each leg)
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● X Band Walks3x50ft each side
● Deadlift70% of your max 6x3, 90 seconds rest.
● Romanian Deadlift 3x10 same weight as last week.
● Barbell Hip Thrusts4x6 go up 10-20lbs from week 1.
● Barbell Row3x10
● Farmers WalkEMOM 60% 8x50ft
Day 3 *Optional*
length, stay around 60-70% effort. By the last few sprints up the intensity a little
and make sure to fully recover between each sprint. If you have no access to a hill
do incline treadmill sprints or even just push a prowler or sled.
● Ab Circuitpick 3 movements and do 10 reps on each for 3 sets without
stopping.

Day 4
● Seated Overhead Press4x10 use the same weight as last week.
● Close Grip Bench Press 5x3 increase weight 10-20lbs
● SLIGHT Incline Dumbbell Bench Press(30 degrees) 3x10 same weight as last
week
Day 5 *Optional*
length, stay around 60-70% effort. By the last few sprints, up the intensity a little
● Ab Circuit pick 3 movements and do 10 reps on each for 4 sets without
stopping.
Day 6
● Front Squat4x8 same weight as last week.
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● Barbell Walking Lunges3x10 (each leg)
● Leg Press3x20 same weight as last week, just do an extra set!
● Snatch Grip Wide Grip Shrugstake a wide grip on the barbell using about
30% of your max deadlift (use no less than 95lbs) go to failure without stopping
for 2 sets. This is how I built my traps!
EMOM *OPTIONAL*
Day 7 *Optional*
Week 3
Day 1
● Push Press W ork up to a heavy 4. Strip off 20% and do as many reps as possible
● Strict PressTake around 75% of your max and do 3 sets of 5
● Lat Pulldowns4x12 aim to use the same weight as last week
● Rear Delt Raises3x20
● Cable Front Raises and Cable Lateral Raise Superset3x12 aim for same
weight as last week.
● Snatch Grip Barbell Shrugs3x20
● Hammer curls 3x12

Day 2
● Deadlift75% of your max 5x2, 90-120 seconds rest.
● Romanian Deadlift 3x12 same weight as last week .
● Barbell Hip Thrusts3x5 go up 10-20lbs from week 1.
● Barbell Row3x12
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Day 3 *Optional*
length stay around 70-80% effort. By the last few sprints, up the intensity a little
and make sure to fully recover between each sprint. If you have no access to a hill,
● Ab circuitpick 3 movements and do 10 reps on each for 4 sets without
stopping.

Day 4
● Seated Overhead Press4x12 use the same weight as last week.
● Close Grip Bench Press 3x3 increase weight 10-20lbs.
● SLIGHT Incline Dumbbell Bench Press(30 degrees) 3x12 same weight as last
week.

Day 5 *Optional*
length stay around 60-70% effort. By the last few sprints up the intensity a little
stopping.
Day 6
● Front Squat4x10 same weight as last week
● Barbell Walking Lunges3x12 (each leg)
● Leg Press3x20 same weight as last week just do an extra set!
● Snatch Grip Wide Grip Shrugstake a wide grip on the barbell using about
30% of your max deadlift (use no less than 95lbs) go to failure without stopping
for 1 set. This is how I built my traps!
EMOM *OPTIONAL*

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Day 7 *Optional*
● Hike Pick a trail that will take 60 minutes push yourself here!

Week 4 (Deload)
Day 1
● Push Press 70% 3x5
● Lat Pulldowns3x8
● Face Pulls3x12
● Seated Dumbbell Overhead Press3x8

Day 2
● Deadlift 70% 3x5
● Front Squat 60% 3x8
● Bodyweight Walking Lunges 3x8
● Dumbbell Stiff Leg Deadlifts3x8

Day 3
● Incline Dumbbell Benchrun the rack! Start off at a very light weight and do
sets of 10. Grab the next size up dumbbells and do another 10 reps keep going
until you fail to do 10 reps. Then go back down.
● Incline Rear Delt Flies3x20
● Chest Supported Row3x12
Week 5
Day 1
● Push Press to a max double.
● Strict PressTake around 75% of your max and do 3 sets of 5.
● Neutral Grip Lat Pulldowns3x8
● Face Pulls 3x12
● Plate Front Raises 3x8
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● Pinch Grip Plate Shrugs put two plates together with smooth side facing out
and hold them by pinching your fingers into the steel. Do 2 sets of as many reps
as possible.
● Barbell Cheat Curls 3x8
● Overhead Tricep Extensions (use cable or dumbbell) 3x8

Day 2
● Deadlift80% 3x3 rest as needed
● 18” Deadlift 70% 3x6
● Barbell Hip Thrusts4x6 if you want to get spicy use bands
● One Arm Dumbbell Row 3x8

Day 3 *Optional*
● Ab circuitpick 3 movements and do 10 reps on each for 4 sets without
stopping.
Day 4
● Incline Bench Press 5x8
● Floor Press 5x5

Day 5 *Optional*
37
stopping.

Day 6
● Back Squat 60% 8X3 rest 30-45 seconds between reps
● Dumbbell Step Ups3x8 (each leg) use a box or step that is slightly above parallel
for you
● Single Leg Press3x12 (each leg)
● Power Shrugs 4x6
● Strongman Event *OPTIONAL* (Front Carry) 6x50ft EMOM examples are
husafell stone, sandbag, stacked bumper plates.

Day 7 *Optional*
● Hike Pick a challenging trail or try sprinting some of the hills.
Week 6
Day 1
● Strict Press to a heavy 8
● Face Pulls 3x15
and hold them by pinching your fingers into the steel do 3 sets of as many reps as
possible.

Day 2
38

Day 3 *Optional*
stopping.

Day 4
● Floor Press 5x3 increase weight 10-20lbs
● Cross Body Hammer Curls3x8
● Close Grip Push Ups 2x as many reps as possible

Day 5 *Optional*
stopping.

Day 6
39
● Back Squat 65% 6X4 rest 30-45 seconds between reps.
● Dumbbell Step Ups3x10 (each leg) use a box or step that is slightly above
parallel for you
husafell stone, sandbag, stacked bumper plates
Day 7 *Optional*
Week 7
Day 1
● Face Pulls 3x15
and hold them by pinching your fingers into the steel do 3 sets of as many reps as
possible.

Day 2
40

Day 3 *Optional*
stopping.

Day 4
● Close Grip Push Ups 2x as many reps as possible

Day 5 *Optional*
stopping.
Day 6
● Back Squat 65% 6X4 rest 30-45 seconds between reps
parallel for you.
husafell stone, sandbag, stacked bumper plates

41
Day 7 *Optional*

Week 8
Day 1
● Lat Pulldowns3x8
● Face Pulls3x12
● Seated Dumbbell Overhead Press3x8

Day 2
● Deadlift 70% 3x5
● Front Squat 60% 3x8
● Bodyweight Walking Lunges 3x8
● Dumbbell Stiff Leg Deadlifts3x8

Day 3
● Incline Dumbbell Benchrun the rack! Start off at a very light weight and do
sets of 10. Grab the next size up dumbbells and do another 10 reps keep going
until you fail to do 10 reps. Then go back down.
● Incline Rear Delt Flies3x20
● Chest Supported Row3x12
Week 9
Day 1
● Face Pulls 3x20
42
● Pinch Grip Plate Shrugs 3x12

Day 2
● Deadlift90% 3x1

Day 3 *Optional*
stopping.

Day 4
● Close Grip Push Ups 3xamrap

Day 5 *Optional*
43
● Ab circuit pick 3 movements and do 12 reps on each for 4 sets without
stopping.

Day 6
● Back Squat 70% 5x3
parallel for you.
husafell stone, sandbag, stacked bumper plates.

Day 7 *Optional*
● Hike Pick a trail that will take 60 minutes, push yourself here!

Week 10
Day 1
● Pull ups 2 x as many reps as possible. If you can’t do more than 5 pull ups, do
2x20 Lat Pulldowns.
● Face Pulls 4x12
● Dumbbell Front Raises 3x8
● Lateral Raises 3x8

Day 2
● Deadliftup to a new 1 rep max
● Dumbbell Stiff Leg Deadlifts 2x12
● Single Leg Hip Thrusts 3x8
44

Day 3 *Optional*
stopping.

Day 4
● Dumbbell Floor Press 4x8
● Rope Tricep Pressdowns 3x12

Day 5 *Optional*
stopping.

Day 6
● Dumbbell Step Ups4x8 (each leg) use a box or step that is slightly above parallel
for you
● Bulgarian Split Squats 2x12
● Backwards Sled Drag 4x50ft HEAVY

Day 7 *Optional*
● Hike Pick a challenging trail or try sprinting some of the hills.
45

Week 11
Day 1
● Push Press 70%x5 80%x2 85% 2x2
● Lat Pulldowns 3x8
● Face Pulls 3x12

Day 2
● Deadlift 60% 10X2 EMOM

Day 3 *Optional*
stopping.

Day 4
● Incline Bench Press to a new 1 rep max.
46

Day 5 *Optional*
stopping.

Day 6
parallel for you.
● Bulgarian Split Squats 3x12
● Backwards Sled Drag 2x50ft even heavier

Day 7 *Optional*

Week 12
Day 1
● Dumbbell Push Press 3x8
● Lat Pulldowns 3x10
● Face Pulls 3x15
● Dumbbell Push Press3x8-12

Day 2
● Glute bridges3x10
● X band walks4x50ft each side
47
● Deadlift 65% 8X3 EMOM

Day 3 *Optional*
stopping.

Day 4
● Incline Dumbbell Press 3x8

Day 5 *Optional*
stopping.
Day 6
● Back Squat 70%x5 80%x2 90% x as many reps as possible
● Dumbbell Step Ups3x8 (each leg)
● Bulgarian Split Squats 2x15ft
● Backwards Sled Drag 8x50ft EMOM
Day 7 *Optional*
48
49

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