01
All show, no go
Bodybuilding splits build muscle size but leave you struggling to move a heavy fridge or carry groceries in one trip.
For everyday strength: Train for useful strength, not just gym numbers.
This is a strongman workout plan for regular gym setups. Your AI coach programs four days of heavy carries, overhead pressing, and grip work using standard equipment to build real-world strength.
Strongman Essentials is $15.99/mo · cancel anytime · secure checkout by Stripe
- training days a week
- 4
- per session, max
- 60min
- meals a day
- 4
Strongman Essentials your coach · online
Today · Monday
Heavy Pull and Farmer's Carry
60 min · from your plan
You: No sled at my gym today. In today's session, swap the sled push for a farmer's walk.
Your coach: Swapped. Today's sled push is now a heavy farmer's walk, using the heaviest dumbbells you can hold with a neutral spine. Set them down under control.
Plan updated · confirmed in chat
The problem
Why standard splits fall short
02
Missing the grip and carry
Standard programs assume your grip will catch up. They skip the loaded carries and sled drags that build a resilient back and hips.
03
Relying on cardio machines
Most plans put you on a treadmill for conditioning. You miss the heavy event medleys that build practical endurance and power.
The method
How your coach programs strength
01
Loaded carries every session
Every training day includes a carry, yoke walk or sled. You build the bracing and posture required to move heavy, awkward objects.
RuleEvery session includes a farmer's walk, suitcase carry, yoke walk or sled.
02
Commercial gym workarounds
You do not need a specialized facility. The coach adapts yoke, log, and stone patterns to the dumbbells and barbells you already have.
RuleEvery event note names the trap-bar, dumbbell, or barbell substitute.
03
Fuel for heavy efforts
Moving heavy sandbags and farmer's handles requires high calorie demands. Your plan sets a daily protein target scaled to your bodyweight.
RuleFour solid meals a day with complex carbs before you train.
04
Auto-regulated fatigue management
Heavy bracing taxes your system. The coach reads your sleep and resting heart rate, pulling back the volume when your body needs recovery.
RuleMakes today's session lighter when your Apple Health recovery data is low.
Your week
A typical strongman week
Sessions start on Monday, Tuesday, Thursday and Friday. Move any of them in chat to fit your week and gym access, once or every week.
- Mon: Heavy Pull and Farmer's Carry(Train)
- Tue: Overhead and Suitcase Carry(Train)
- Wed: Light Sled Drag or Walk(Active)
- Thu: Stone Pattern and Sled(Train)
- Fri: Event Medley and Grip(Train)
- Sat: Easy Drag, Walk and Hips(Active)
- Sun: Full Recovery and Eat-Big Prep(Rest)
Built to adapt
A plan that moves when your week does.
It reads your recovery
Connect Apple Health or Health Connect. When sleep, HRV or resting heart rate say you are under-recovered, today's session gets lighter. Planned deloads follow your coach's schedule, and you can ask for one in chat.
Chat that changes the plan
Travelling, sore, short on time, missed a meal: tell your coach at any hour. It rebuilds the week or re-portions the day, and confirms the change in chat.
Check-ins it acts on
Daily check-ins and progress photos go to your coach, and your plan is adjusted from what actually happened, not what was scheduled.
Is it for you
Who this coach is built for.
Built for
- Lifters bored of standard splits who want to be strong at real tasks
- Lifters with a gym or a home setup with a barbell, dumbbells and a sandbag
- People who want heavy conditioning without running on a treadmill
Pick another coach if
- Acute low-back or shoulder injuries without clearance from a clinician
- Anyone with uncontrolled blood pressure, since carries require heavy bracing
Pricing
One coach. One price. No contract.
Create your account, check out with Stripe and answer a one-minute intake. Strongman Essentials writes your first plan before you sign in. Month to month; cancel in a tap.
Strongman Essentials
$15.99/ month
- A week-by-week training plan, built from your intake
- A nutrition plan, with food swaps
- 24/7 chat that changes the plan, not just answers
- Apple Health and Health Connect sync
- Daily check-ins and progress photos
- Progression and deloads handled for you
Secure checkout by Stripe · cancel anytime
Questions
Straight answers.
Something else? Ask your coach in chat once you are in. It answers at any hour.
Do I need an actual strongman gym?
No. Every event has a commercial-gym substitute written into the notes. You can train yoke patterns, log presses, and stone loading using standard barbells, dumbbells, and trap bars.
How long do the workouts take?
Each of the four sessions takes up to 60 minutes. They cover your main heavy lift and strict accessory work, and each one includes a carry, drag or event medley.
What if I miss a meal or cannot eat four times?
You can tell your coach in the chat. The coach will re-portion the rest of your day to ensure you still hit your daily protein and calorie targets.
I only have a sandbag at home. Will this work?
Partly. Sandbag lapping, carries, cleans and presses work at home, but the week also uses a barbell, dumbbells, a kettlebell and a pull-up bar. Swap what you are missing in chat, one exercise at a time.
Is grip training included or do I add it?
Grip work is programmed directly into the plan. Between the heavy pulls, farmer's walks, and event medleys, your grip and forearms get dedicated volume every week.
What do I get for free?
Your account is free — browse coaches, explore the app, and connect with a coach. Each AI coach is a monthly subscription (priced by coach); cancel anytime in a tap.
Is this a real coach or an AI?
It's an AI coach built on a real training methodology for this exact niche. It writes your plans, adjusts them from your check-ins and progress, and answers questions any time — no waiting for office hours.
What if it doesn't fit my situation?
Your plan is built from YOUR intake — goals, schedule, equipment, injuries, preferences. If something doesn't fit, tell your coach in chat and it adjusts. And you can cancel any subscription anytime.
What happens to my data?
Your data stays yours. We never sell it, and you can export or delete your account at any time. See our Privacy Policy for the details.
More strength & muscle coaches
- For dedicated liftersStop wasting your daily protein on one evening meal
- For 40 to 60 year-oldsBuild muscle after forty without wrecking your joints
- For hybrid athletesGet faster and stronger in the same season
- For new and returning liftersReal strength built one session at a time
- For home and apartment liftersCommercial gym programming for your living room
- For the one-bell lifterHardstyle strength built with one bell
- For masters and fitness swimmersStructured pool sets instead of aimless laps
- For beginners and older adultsTai Chi form study plus the leg strength behind it
See every strength & muscle coachBrowse all 115 coachesHow Agents4 Fitness worksHow Agents4 Fitness compares