Big Loz 12-Week Intermediate Strongman
Twelve weeks of four-day strongman training build deadlift and pressing percentages with carries and event practice.
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Planned weights
Details
The program’s usual settings
Program
Week by week
Every workout, as Catalyst would give it to you.
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The schedule
4 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 | Session 4 |
|---|---|---|---|---|
| 1 | day 1 | day 2 | day 3 | day 4 |
| 2 | day 1 | day 2 | day 3 | day 4 |
| 3 | day 1 | day 2 | day 3 | day 4 |
| 4 | day 1 | day 2 | day 3 | day 4 |
| 5 | day 1 | day 2 | day 3 | day 4 |
| 6 | day 1 | day 2 | day 3 | day 4 |
| 7 | day 1 | day 2 | day 3 | day 4 |
| 8 | day 1 | day 2 | day 3 | day 4 |
| 9 | day 1 | day 2 | day 3 | day 4 |
| 10 | day 1 | day 2 | day 3 | day 4 |
| 11 | day 1 | day 2 | day 3 | day 4 |
| 12 | day 1 | day 2 | day 3 | day 4 |
How it works
The program’s own rules, as Catalyst runs them.
Warm up with 5–10 minutes of light cardio, dynamic stretches and ramp-up sets. Use separate maxima for deadlift, strict press, your chosen squat and axle or log push press, with a plate increment you choose. Treat percentage weights as starting targets and add weight when movement and form allow, choosing each increase and using the weight you actually lift. Events alternate light and heavy work, with heavy about 20–25% above light, and medleys and stones alternate by week. Choose 3–4 challenging medley events and their individual weights. Choose the metric or imperial distances; their approximate alternatives need not be equal. In Week 12, you have three single attempts at a deadlift personal best and three at a push-press personal best. Attempt each lift only if that lift’s warm-ups feel good. Plan any extra arm, core or isolation work yourself. Finish the block once and choose another run yourself.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Adjustable bench
- Back extension bench
- Barbell
- Cable stack
- Dumbbells
- EZ curl bar
- Lat pulldown machine
- Leg extension machine
- Leg press machine
- Smith machine
- Squat rack
- Athlete-selected strongman loading implements
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See every program like it ranked for what you want, how often you train and what you have, each with why it fits and what doesn’t. Compare any three side by side.
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