Most strongman programs assume you already compete or already own a yard full of implements. This one doesn’t. Barbell Medicine, run by Dr. Jordan Feigenbaum and Dr. Austin Baraki, put out a free six-week template that eases you into strongman training with mostly barbell work and a few simple events.
You train three days a week. Each day pairs a main barbell lift with a press, then finishes with one event: a carry, weighted pull-up holds, or stone and sandbag loading. The barbell work runs on RPE, so you push hard enough without grinding yourself into the ground.
This one’s aimed at beginners and early intermediates who want to try strongman without buying a yard of gear. You only need a barbell, plates, and one event implement, like a sandbag, a few stones, or a sled if you don’t have a yoke or farmers handles yet.
Be clear on what this is. It’s a free six-week on-ramp, not the full program. Barbell Medicine also sells a longer paid Strongman Template that runs more volume across four to five days, and this template is a good way to test the water before you commit to that.
Table of Contents
Barbell Medicine Strongman Program Spreadsheet
Spreadsheet via Barbell Medicine
On the Setup tab, set your rounding (5 for lb, 2.5 for kg) and enter an estimated one-rep max for the deadlift, squat, push press or jerk, strict press, rack pull, and close grip incline. Not sure of a max? Use the 1RM Estimator on the Calculators tab. The Program tab then suggests a load for every RPE set across the six weeks, and you log your actual weights as you train.
How the Program Works
The program is six weeks, three days a week. The barbell lifts use RPE to set how hard each set should feel, and the reps drop while the intensity climbs as the weeks go on. The events stay through the whole plan so you build real strongman skill, not just gym numbers.
Day 1
- Deadlift, worked by RPE
- Push press or jerk (barbell, axle, or log), by RPE
- Loaded carry (sandbag, yoke, farmers, or Husafell) for distance
Day 2
- Squat (high bar, low bar, or front), by RPE
- Strict press (barbell, axle, or log), by RPE
- Weighted pull-up holds, with pull-up AMRAPs and Pendlay rows in the later weeks
Day 3
- Rack pull from just below the knee, by RPE
- Close grip incline bench (or flat), by RPE
- Loading event: stones, sandbags, or a keg for reps
How the Six Weeks Progress
Weeks 1 and 2 build a base with higher reps at lower RPE. Weeks 3 and 4 cut the reps and add heavier top sets with back-off work. Weeks 5 and 6 peak the plan with heavy singles, short back-off sets, and lower-rep event work. RPE keeps the loads honest day to day, so a rough day just means a lighter bar.
FAQ
What does RPE mean?
RPE is how hard a set feels. RPE 6 leaves about four reps in the tank, RPE 8 leaves about two, and RPE 9 leaves about one. The spreadsheet turns your target RPE into a suggested weight, and you nudge it up or down so the set matches the target.
Do I need strongman implements?
Not much. The lifts only need a barbell and plates. For events you can use a sandbag, stones, a sled, or a Zercher carry with a barbell if you don’t have farmers handles or a yoke yet.
Is this the full Barbell Medicine strongman program?
No. This is their free six-week beginner template. Barbell Medicine also sells a longer Strongman Template with more volume across four to five days. This free plan is a great on-ramp to it.
Is it actually free?
Yes. Barbell Medicine publishes the six-week template for free, and our spreadsheet is free to copy. Open the sheet, then choose File then Make a Copy to save your own editable version.
