Strongman Grip Block
6-week intermediate grip specialization for strongmen. Heavy farmer's, axle deadlifts, axle holds, and double-overhand work — all the events where grip wins or loses.
- Equipment
- Barbell, Full Gym
- Style
- Heavy
Start Strongman Grip Block for free
Capazity schedules every session, logs your sets and adjusts the weights from your own maxes — so you just show up and lift.
About this program
Six-week grip-focused block for strongmen. Strong grip is non-negotiable — every event tests it. The program emphasizes: heavy farmer's walks, double-overhand axle deadlifts, axle holds, and direct grip assistance. Squat and regular DL run in maintenance.
The program
Here's week 1 of 6. 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.
Week 1
Day 1 Heavy Farmer's + Axle DL
Farmer's Walk 15m (50') 5 × 15 m Double Overhand Axle Deadlift Double overhand — no straps, no hook. 4 × 4 Cable Curl 3 × 12 Day 2 Squat + Pull
Squat 4 × 5 @ 77% Pull-Ups Use a thick towel for grip work. 4 × 6 Cable Row 3 × 10 - Day 3 Rest
Day 4 Max Distance Farmer's
Farmer's Walk Max Distance 3 × 40 m Hammer Curl 3 × 12 Day 5 Axle Hold + Direct Grip
Double Overhand Axle Hold Hold for max time. 4 × 30 s Farmer's Hold 3 × 45 s Romanian Deadlift 3 × 10 - Day 6 Rest
- Day 7 Rest
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
Weeks 2–6 are free in the Capazity app
Get the full 6-week program with every session scheduled, your weights calculated from your own maxes and each set logged as you go.
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