Big Loz / Cerberus 8-Week Beginner Strongman
Eight weeks pair two gym days of four sets of five with one strongman event day of carries and equipment practice.
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Week by week
Every workout, as Catalyst would give it to you.
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The schedule
3 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 |
|---|---|---|---|
| 1 | day 1 | day 2 | day 3 |
| 2 | day 1 | day 2 | day 3 |
| 3 | day 1 | day 2 | day 3 |
| 4 | day 1 | day 2 | day 3 |
| 5 | day 1 | day 2 | day 3 |
| 6 | day 1 | day 2 | day 3 |
| 7 | day 1 | day 2 | day 3 |
| 8 | day 1 | day 2 | day 3 |
How it works
The program’s own rules, as Catalyst runs them.
Train twice in the gym and once on events each week for eight weeks. Each gym lift has four sets of five at its block percentage, using its own maximum. Choose a moderate carry weight and a 50-foot or 15-metre route. If you lack farmer handles or a yoke, choose one of the allowed alternate carries. Keep the same log or axle press, bench or push press, and events throughout the block. Rest as needed. Add optional isolation or abdominal work only as your goals, time and recovery allow. Handle equipment safely and use sound form; stop painful work and seek suitable guidance.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Barbell
- Squat rack
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