Course curriculum

  • 1

    Start Here

    • Primal Strong Training Program

    • Watch This - How to get the most out of this training program!
  • 2

    PHASE 1 INTRO

    • Functional Strength (Weeks 1 - 4)

    • Primal Strong Phase 1 PDF
  • 3

    Day 1

    • Front Squats

    • Single Arm DB Row

    • Good Mornings

    • Z press (feet wide)

    • Tricep Press Down
  • 4

    Day 2

    • Snatch Grip DL

    • Bench Press

    • Step Ups

    • Alternating Zottman Curls

  • 5

    Day 3

    • Seated Military Press

    • Flat Bench DB Press

    • Pendaly Rows

    • Svend Press
  • 6

    Phase 2 Intro

    • Hypertrophy Phase (weeks 4-8)
  • 7

    Day 1

    • Zercher Squats

    • Pull Ups

    • Z Press Feet Together

    • Skull Crushers
  • 8

    Day 2

    • Deadlift

    • Incline DB press drop set

    • Step ups

    • Hammer Curls
  • 9

    Day 3

    • Seated Dumbell Press

    • Pendaly Row

    • Incline Bench Press

    • Close Grip Bench Press
  • 10

    Phase 3 Intro

    • Strength and Power Phase (weeks 8-12)
  • 11

    Day 1

    • Front Squat

    • Single Arm DB row

    • Barbell Hip Thrusts

    • Circus Press

    • Weighted Dips

    • Max hold Plank
  • 12

    Day 2

    • Snatch Grip DL

    • Deadlift

    • Bench Press

    • Step Ups

    • Supinated curls
  • 13

    Day 3

    • Barbell Back Squat

    • Push Press

    • Pendaly Rows

    • Incline Bench Press

    • Incline close grip bench press