Strongman 5 exercises a week exercise plan - fitness plan

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

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