Farmer's Carry 4 (Brock Hammer)

Science Behind the Plan: "Farmer's carries develop total body strength, grip endurance, and mental toughness," says Brock. This specialized plan focuses on developing the specific grip strength, shoulder stability, and core integrity necessary for elite carrying events. The program implements progressive distance, weight, and complexity to build unbreakable carrying capacity.

6-Week Program: Week 1-2: Carry Foundation

Day 1: -:(x> (forearm, traps, bicep, back, overall) - Grip/carrying focus
4 reps × 3 sets per exercise with minimal rest periods
Day 2: &*$+= (shoulder, arm, chest, abs, legs) - Postural integrity
5 reps × 3 sets per exercise with bracing focus
Day 3: =+:[> (legs, abs, traps, quads, overall) - Movement stability
6 reps × 3 sets per exercise with controlled patterns
Total volume per week: =435 reps

Week 3-4: Carry Development

Day 1: -:(x> (forearm, traps, bicep, back, overall) - Grip/carrying focus
3 reps × 4 sets per exercise with increased duration carries
Day 2: &*$+= (shoulder, arm, chest, abs, legs) - Postural integrity
4 reps × 4 sets per exercise with uneven loading
Day 3: =+:[> (legs, abs, traps, quads, overall) - Movement stability
5 reps × 4 sets per exercise with obstacle navigation
Total volume per week: =448 reps

Week 5-6: Carry Mastery

Day 1: -:(x>; (forearm, traps, bicep, back, overall, obliques) - Grip/carrying focus
2 reps × 5 sets per exercise with maximal weight carries
Day 2: &*$+=+ (shoulder, arm, chest, abs, legs, abs) - Postural integrity
3 reps × 5 sets per exercise with competition simulation
Day 3: =+:[> (legs, abs, traps, quads, overall) - Movement stability
4 reps × 5 sets per exercise with elite movement patterns
Total volume per week: =405 reps

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