Free in the appIntermediate3 days / week10 weeks

Masters Strongman 50+

10-week intermediate strongman program for masters athletes (50+). Three strength + two event days, capped at 90% intensity, longer recoveries, and joint-friendly progressions.

Equipment
Barbell, Full Gym
Style
Heavy

Start Masters Strongman 50+ for free

Capazity schedules every session, logs your sets and adjusts the weights from your own maxes — so you just show up and lift.

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About this program

Ten-week strongman program designed for masters athletes (50+) competing in masters or open divisions. Reduced frequency, capped intensity (no max attempts), longer recovery between sessions, and joint-friendly variations where appropriate.

The program

Here's week 1 of 10. Percentages are of your one-rep max (1RM). In the app, weights are calculated for you.

See it with your weights

Enter your one-rep max and every percentage below turns into a weight you can load.

kg
kg
Don't know your max? Estimate it from a recent set →

Week 1

  1. Day 1 Squat + Press

    Squat4 × 5 @ 77%
    Log Press4 × 5
    Pull-Ups3 × 6
  2. Day 2 Rest

  3. Day 3 DL + Pull

    Trap Bar Deadlift (Conventional)4 × 5 @ 77%
    Cable Row3 × 10
    Romanian Deadlift3 × 10
  4. Day 4 Rest

  5. Day 5 Events Light

    Yoke Walk 15m (50')3 × 15 m
    Farmer's Walk 15m (50')3 × 15 m
    Atlas Stone to 1.0m (39")3 × 3
  6. Day 6 Rest
  7. Day 7 Rest
  • Week 2
  • Week 3
  • Week 4
  • Week 5
  • Week 6
  • Week 7
  • Week 8
  • Week 9
  • Week 10

Weeks 2–10 are free in the Capazity app

Get the full 10-week program with every session scheduled, your weights calculated from your own maxes and each set logged as you go.

Download on theApp Store
Get it onGoogle Play
Open theWeb App

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