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Home ยป Strongman

Brian Alsruhe Conjugate Program

Last updated April 18, 2020
Experience level: Intermediate

Weeks: 16

Periodization: Conjugate Periodization

Powerlifting meet prep program: No

Program goal: Powerlifting, Strength, Strongman

Uses RPE:No

Uses 1RM Percentage(%):Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Brian Alsruhe’s conjugate program is a 16 week, 4 day per week strength program that utilizes conjugate methods (dynamic effort, max effort) to stimulate strength gains. It makes heavy use of resistance bands and chains so it is recommended that these are used when following the program.

Max effort days [Read more…]

Filed Under: 16 Week Programs, Powerlifting Program, Programs, Strength Training Program
Tagged With: 4 Day Split, 4 Day Workout Plan
Squat frequency: 1, 2
Bench press frequency: 1, 2
Deadlift frequency: 1, 2
Overhead press frequency: 1, 2

16 Week Strongman Wave Program Spreadsheet

Leave a Comment Last updated April 18, 2020
Experience level: Intermediate

Weeks: 16

Periodization: Linear Periodization, Wave Periodization

Powerlifting meet prep program: Yes

Program goal: Strength, Strongman

Uses RPE:No

Uses 1RM Percentage(%):Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Known simply as “wave program” via Strongman Ontario. It is a 16 week program, run 4 days per week.

[Read more…]

Filed Under: 16 Week Programs, Strongman Programs
Tagged With: 4 Day Workout Plan
Squat frequency: 1
Bench press frequency: 2
Deadlift frequency: 1

12 Week Strongman Deadlift Program Spreadsheet

Last updated April 17, 2020
Experience level: Intermediate

Weeks: 12

Periodization: Undulating Periodization

Powerlifting meet prep program: Yes

Program goal: Peaking, Strongman

Uses RPE:No

Uses 1RM Percentage(%):Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

A 12 week deadlift program found on Strongman Ontario. Is it strictly a strongman program? Probably not – I’m sure it would benefit anyone looking for a ton of deadlift volume. [Read more…]

Filed Under: 12 Week Deadlift Programs, 12 Week Programs, Deadlift Workout Program, Strongman Programs
Tagged With: 12 Week Workout Plan


Deadlift frequency: 1

JV Askem Strongman Periodized Program

Last updated April 18, 2020
Experience level: Advanced, Intermediate

Weeks: 8

Periodization: Undulating Periodization

Powerlifting meet prep program: Yes

Program goal: Peaking, Powerlifting, Strength, Strongman

Uses RPE:No

Uses 1RM Percentage(%):Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This is a periodized program based on JV Askem’s article below. It aims for a 3% increase in strength over 8 weeks. Be sure to read the article below to help understand it better. [Read more…]

Filed Under: 8 Week Bench Press Programs, 8 Week Programs, 8 Week Squat Programs, Strongman Programs
Tagged With: 8 Week Workout Plan
Squat frequency: 1
Bench press frequency: 1
Deadlift frequency: 1
Overhead press frequency: 1

JV Askem 5×5 Compound Movement Program

Last updated September 29, 2019
Experience level: Advanced, Intermediate

Weeks: 6

Periodization: Undulating Periodization

Powerlifting meet prep program: No

Program goal: Peaking, Powerlifting, Strength, Strongman

Uses RPE:No

Uses 1RM Percentage(%):Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This is a simple 5×5 method that was developed based on JV Askem’s 5×5 training principles. You can find those below, originally featured here.

The spreadsheet comes with [Read more…]

Filed Under: Strongman Programs

Squat frequency: 2
Bench press frequency: 2

Overhead press frequency: 2

Frozenkilt 8 Week Overhead Press Program Spreadsheet

Last updated April 18, 2020
Experience level: Intermediate

Weeks: 8

Periodization: Undulating Periodization

Powerlifting meet prep program: No

Program goal: Strength, Strongman

Uses RPE:No

Uses 1RM Percentage(%):Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This is Frozenkilt’s pressing program, which is an 8 week, 4 days per week program that focuses on bench press, overhead press (aka military press), and dumbbell press. [Read more…]

Filed Under: 8 Week Bench Press Programs, 8 Week Programs, Strongman Programs
Tagged With: 4 Day Workout Plan, 8 Week Workout Plan

Bench press frequency: 3

Overhead press frequency: 1

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