12 weeK

IntermedIate
strongman
program

BY laurence shahlaeI
 Disclaimer
By proceeding with this workout program, you acknowledge that you have
read, understood, and accepted these terms and conditions.

You also agree to take full responsibility for your health and safety
during the program. Cerberus Strength and anyone associated with the
company take no responsibility for your health and safety during the
program.

It is strongly advised that you regularly review and update your exercise
program in consultation with your healthcare provider to ensure that it
remains appropriate for your current health status and fitness goals.

Please note that this is a general disclaimer, and individuals should seek
personalized advice from a healthcare professional based on their specific
health and fitness needs. Always prioritize safety and well-being when
engaging in physical activity.

Other assistance exercises can be added to this program for smaller

muscles groups or isolated exercise and abdomens and core, however this
depends on your goals/time and recovery.
 Warm-Up Routine:

Warming up properly is essential before starting any strength training

program. A good warm-up increases blood flow to your muscles, raises your
core body temperature, and prepares your body for the upcoming workout.

Here's a warm-up routine and some advice for before starting a strength
training program:

1. Cardiovascular Warm-Up (5-10 minutes): Begin with light cardio such as

jogging, brisk walking, or cycling. This raises your heart rate and
increases blood flow to your muscles.
2. Dynamic Stretching (5-10 minutes): Dynamic stretches involve
controlled movements that improve flexibility and range of motion.
Perform exercises like leg swings, arm circles, hip circles, and
bodyweight squats. These help activate and mobilize your joints.
3. Specific Warm-Up Sets (2-3 sets): For your first exercise in the strength
training program, perform 1-2 sets with lighter weights (about 30-40%
of your working weight) and higher reps (10-15 reps). This helps your
muscles and nervous system prepare for heavier loads.
4. Joint Mobility Exercises: Include exercises that focus on joint mobility,
especially for the joints you'll be working during your strength
training session. For example, if you're doing squats, include ankle and
hip mobility drills.
5. Warm-Up Sets for Each Exercise: Before each strength exercise, do 1-2
warm-up sets with lighter weights, gradually increasing the weight to
your working weight. These sets help you practice proper form and
prepare your muscles for the heavier lifting.
 Warm-Up advice

Listen to Your Body: Pay attention to how your body feels during the warm-
up. If you notice any tightness or discomfort, spend extra time addressing
those areas with mobility exercises or foam rolling.
Gradually Increase Intensity: Don't rush through your warm-up. Gradually
increase the intensity to avoid injury. Going from lighter to heavier weights
in your warm-up sets is a good practice.
Stay Hydrated: Ensure you're well-hydrated before starting your workout.
Dehydration can affect your performance and increase the risk of injury.
Use Foam Rolling: Incorporate foam rolling for myofascial release. This can
help relieve muscle tension and improve mobility.
Include Activation Exercises: Depending on your specific workout, consider
including muscle activation exercises, especially for muscles that tend to
be weak or underactive. For example, glute activation exercises can be
beneficial before leg workouts.
Breathing Exercises:Deep, controlled breathing can help calm your nervous
system and improve focus. Take a few moments to practice deep
diaphragmatic breathing during your warm-up.
Stay Consistent: Establish a consistent warm-up routine that you follow
before every workout. This routine becomes a mental signal that you're
transitioning from preparation to action.
Remember that the warm-up should be tailored to your individual needs and
the specific exercises you plan to do. It's not just about preventing injuries
but also about optimizing your performance during your strength training
program.
 Weeks 1 - 4
Day 1

Exercise Sets Reps Rest Week 1 Week 2 Week 3 Week 4 Notes

Add weight each set if moving

Deadlifts 4 3-4 Mins 70% x 8 77.5% x 5 72.5% x 8 80% x 5
well and form is holding

Pause deadlifts 4 5 2-3 Mins 50% 52.5% 55% 57.5% Brief pause 2" off the floor

Pendlay rows 3 10 2-3 Mins RPE 7 RPE 7 RPE 8 RPE 8

Lat pulldowns 4 12 1-2 Mins

Chest supported rows 4 12 1-2 Mins

Bicep curls 4 8 1-2 Mins

Planks 3 45s 1-2 Mins Put an appropriate weight on your back if needed

Day 2

Exercise Sets Reps Rest Week 1 Week 2 Week 3 Week 4 Notes

Add weight each set if moving

Strict press 4 2-3 Mins 70% x 8 77.5% x 5 72.5% x 8 80% x 5
well and form is holding

Incline smith
4 8 2-3 Mins RPE 7 RPE 8 RPE 8 RPE 9
machine press

Side raises 3 15 1-2 Mins

These can be done as a superset
Rear delt raises 3 15 1-2 Mins

Overhead EZ bar tricep

3 8 1-2 Mins
extensions

Tricep rope
4 15 1-2 Mins
pressdowns

Behind the Use an appropriate weight where you can finish all 3 sets
3 30s 2-3 Mins
back holds fine on the first week and build on this each week after

Day 3

Exercise Sets Reps Rest Week 1 Week 2 Week 3 Week 4 Notes

Safety bar Add weight each set if moving

4 8 3-4 Mins 65% 67.5% 70% 72.5%
squats well and form is holding

Leg press 3 10-15 2-3 Mins Add weight each set if you get 15 reps

Leg curls 4 12 1-2 Mins

Back
3 12 1-2 Mins
extensions

Leg
4 12 1-2 Mins
extensions

Crunches 3 15 1-2 Mins

Day 4

Exercise Sets Reps Rest Week 1 Week 2 Week 3 Week 4 Notes

Push press Add weight each set if moving

4 5 3-4 Mins 72.5% 75% 77.5% 80%
(Axle or Log) well and form is holding

Lighter week: Focus on foot speed

As long
Farmers OR 20m / and improving time each run
3 as Lighter week Heavier week Lighter week Heavier week
Yoke 65ft Heavier week: Go about 20-25%
needed
heavier than the lighter weeks

As long Use 3-4 implements of

Loading 10m /
3 as Skip Skip appropriate
medley 30ft
needed weight that will challenge you

Atlas stones As long Start with a lighter weight to focus

OR Sandbag to 3 5 as Skip Skip on technique and build on this
shoulder needed each session

Behind the Use an appropriate weight where you can finish all 3 sets
3 15s 2-3 Mins
back holds fine on the first week and build on this each week after
 Weeks 5 - 8
Day 1

Exercise Sets Reps Rest Week 5 Week 6 Week 7 Week 8 Notes

Add weight each set if moving

Deadlifts 4 3-4 Mins 85% x 3 82.5% x 5 87.5% x 3 85% x 5
well and form is holding

Speed
5 3 1-2 Mins 50% 52.5% 55% 57.5% Pull with maximal intensity
deadlifts

Pendlay rows 3 8 2-3 Mins RPE 7 RPE 8 RPE 8 RPE 9

Lat pulldowns 4 10 1-2 Mins

Chest supported rows 4 10 1-2 Mins

Bicep curls 4 8 1-2 Mins

Planks 3 30s 1-2 Mins Put an appropriate weight on your back if needed

Day 2

Exercise Sets Reps Rest Week 5 Week 6 Week 7 Week 8 Notes

Add weight each set if moving

Strict press 4 2-3 Mins 85% x 3 82.5% x 5 87.5% x 3 85% x 5
well and form is holding

Incline bench
4 8 2-3 Mins RPE 8 RPE 8 RPE 9 RPE 9
press

Side raises 3 15 1-2 Mins

These can be done as a superset
Rear delt raises 3 15 1-2 Mins

Overhead EZ bar tricep

3 8 1-2 Mins
extensions

Tricep rope
4 15 1-2 Mins
pressdowns

Behind the Use an appropriate weight where you can finish all 3 sets
3 30s 2-3 Mins
back holds fine on the first week and build on this each week after

Day 3

Exercise Sets Reps Rest Week 5 Week 6 Week 7 Week 8 Notes

Safety bar Add weight each set if moving

4 5 3-4 Mins 75% 77.5% 80% 82.5%
squats well and form is holding

Leg press 3 8-12 2-3 Mins Add weight each set if you get 12 reps

Leg curls 4 12 1-2 Mins

Back
3 12 1-2 Mins
extensions

Leg
4 12 1-2 Mins
extensions

Crunches 3 15 1-2 Mins

Day 4

Exercise Sets Reps Rest Week 5 Week 6 Week 7 Week 8 Notes

Push press Add weight each set if moving

4 3 3-4 Mins 80% 82.5% 85% 87.5%
(Axle or Log) well and form is holding

Lighter week: Focus on foot speed

As long
Farmers OR 20m / and improving time each run
3 as Lighter week Heavier week Lighter week Heavier week
Yoke 65ft Heavier week: Go about 20-25%
needed
heavier than the lighter weeks

As long Use 3-4 implements of

Loading 10m /
3 as Skip Skip appropriate
medley 30ft
needed weight that will challenge you

Atlas stones As long Start with a lighter weight to focus

OR Sandbag to 3 5 as Skip Skip on technique and build on this
shoulder needed each session

Behind the Use an appropriate weight where you can finish all 3 sets
3 15s 2-3 Mins
back holds fine on the first week and build on this each week after
 Weeks 9 - 12
Day 1

Exercise Sets Reps Rest Week 9 Week 10 Week 11 Week 12 Notes

PB attempt (If
Add weight each set if moving
Deadlifts 3 3-4 Mins 90% x 3 92.5% x 2 95% x 1 warm ups feel
well and form is holding
good)

Deadlifts 2 8 1-2 Mins 67.5% 70% 72.5% 75%

Pendlay rows 3 6 2-3 Mins RPE 7 RPE 8 RPE 8 RPE 9

Lat pulldowns 4 8 1-2 Mins

Chest supported rows 4 8 1-2 Mins

Bicep curls 4 8 1-2 Mins

Planks 3 30s 1-2 Mins Put an appropriate weight on your back if needed

Day 2

Exercise Sets Reps Rest Week 9 Week 10 Week 11 Week 12 Notes

Add weight each set if moving

Strict press 4 3 2-3 Mins 82.5% 85% 87.5% 90%
well and form is holding

Incline DB
4 8 2-3 Mins RPE 8 RPE 8 RPE 9 RPE 9
press

Side raises 3 15 1-2 Mins

These can be done as a superset
Rear delt raises 3 15 1-2 Mins

Overhead EZ bar tricep

3 8 1-2 Mins
extensions

Tricep rope
4 15 1-2 Mins
pressdowns

Behind the Use an appropriate weight where you can finish all 3 sets
3 30s 2-3 Mins
back holds fine on the first week and build on this each week after

Day 3

Exercise Sets Reps Rest Week 9 Week 10 Week 11 Week 12 Notes

Safety bar Add weight each set if moving

3 3 3-4 Mins 82.5% 85% 87.5% 90%
squats well and form is holding

Safety bar
2 8 3-4 Mins 67.5% 70% 72.5% 75%
squats

Leg press 3 6-10 2-3 Mins Add weight each set if you get 10 reps

Leg curls 4 12 1-2 Mins

Back
3 12 1-2 Mins
extensions

Leg
4 12 1-2 Mins
extensions

Crunches 3 15 1-2 Mins

Day 4

Exercise Sets Reps Rest Week 9 Week 10 Week 11 Week 12 Notes

PB attempt (If
Push press Add weight each set if moving
3 3-4 Mins 90% x 3 92.5% x 2 95% x 1 warm ups feel
(Axle or Log) well and form is holding
good)

Lighter week: Focus on foot speed

As long
Farmers OR 20m / and improving time each run
3 as Lighter week Heavier week Lighter week Heavier week
Yoke 65ft Heavier week: Go about 20-25%
needed
heavier than the lighter weeks

As long Use 3-4 implements of

Loading 10m /
3 as Skip Skip appropriate
medley 30ft
needed weight that will challenge you

Atlas stones As long Start with a lighter weight to focus

OR Sandbag to 3 5 as Skip Skip on technique and build on this
shoulder needed each session

Behind the Use an appropriate weight where you can finish all 3 sets
3 15s 2-3 Mins
back holds fine on the first week and build on this each week after
 Throughout the program, prioritise safety, proper form, and gradual
increases in weight. Always listen to your body and adjust as needed.
Consulting with a strongman coach or experienced trainer can provide
additional guidance and refinement of your skills.

If you are looking for a more tailored program from laurence shahlaei.
Please visit: https://bigloz.fitphase.com/
 Workout Program Disclaimer

1. Consult with a Healthcare Professional: It is highly recommended that you consult with a
qualified healthcare professional, such as a physician or medical practitioner, before starting any
exercise program, especially if you have any existing health conditions, injuries, or concerns
regarding your physical health. Their guidance and assessment can help ensure that you engage in
activities appropriate for your individual circumstances.
2. Assumption of Risk: Engaging in physical activity and exercise carries inherent risks, including but
not limited to musculoskeletal injuries, cardiovascular events, and other potential health issues.
While exercise has numerous health benefits, it is not without risk.
3. Personal Responsibility: You are undertaking this exercise program voluntarily and at your own
risk. You are responsible for understanding and adhering to the program's instructions, as well as
for listening to your body and avoiding any exercises or activities that you find uncomfortable,
painful, or potentially harmful.
4. Progression and Safety: If you are new to exercise or starting a new fitness program, it is
essential to begin slowly, progress gradually, and use proper form and technique. Avoid the
temptation to overexert yourself or attempt advanced exercises beyond your current
capabilities.
5. Individual Differences: Everyone's physical condition, fitness level, and response to exercise can
vary significantly. What may be suitable for one person may not be appropriate for another.
Customize your workout program to your own needs and abilities.
6. Nutrition and Hydration: Adequate nutrition and hydration are critical for supporting your
exercise efforts and overall health. Ensure that you are properly nourished and hydrated before,
during, and after your workouts.
7. Rest and Recovery: Incorporate sufficient rest and recovery days into your program.
Overtraining can lead to injury and hinder progress. Listen to your body's signals for rest and
recuperation.
8. Seek Professional Guidance: Consider working with a certified fitness trainer or coach who can
provide guidance on exercise selection, technique, and program design. Their expertise can help you
achieve your fitness goals safely and effectively.
By proceeding with this workout program, you acknowledge that you have read, understood, and
accepted these terms and conditions. You also agree to take full responsibility for your health
and safety during the program. Cerberus Strength and anyone associated with the company take
responsibility for your health and safety during the program.
It is strongly advised that you regularly review and update your exercise program in consultation
with your healthcare provider to ensure that it remains appropriate for your current health
status and fitness goals.
Please note that this is a general disclaimer, and individuals should seek personalized advice from
a healthcare professional based on their specific health and fitness needs. Always prioritize
safety and well-being when engaging in physical activity.