STRONGMAN TRAINING

LEG KILLER #1

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

LEGS BACK REST LEGS CHEST CALVES REST
CALVES BICEPS (SHOULDERS)* CALVES SHOULDERS FOREARMS
(TRICEPS)* FOREARMS {BACK} {BACK} TRICEPS (BICEPS) *
{BACK} {BACK} {BACK}

BACK KILLER #2

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

BACK LEGS CHEST REST BACK CALVES REST
BICEPS CALVES SHOULDERS {BACK} BICEPS (SHOULDERS
FOREARMS {BACK} TRICEPS FOREARMS TRICEPS) *
{BACK} {BACK}

CHEST KILLER #3

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

CHEST LEGS REST LEGS CHEST CALVES REST
SHOULDERS CALVES (SHOULDERS)* CALVES SHOULDERS FOREARMS
TRICEPS (BICEPS)* (BICEPS)* TRICEPS (BICEPS) *
{BACK} {BACK} {BACK} {BACK} {BACK}

INFO:

 6 Exercises per muscle group on primary days and 4 exercises on secondary days
 Each exercise should be performed for only 2 sets for maximal strength gain
 Exercises in {} are done first thing in the morning and exercises in () are done as
secondary day exercises