Beginner Strength Training Program
Devanney Strength
Strength & ConditioningIf your a beginner looking to get into strength training but are unsure of where to begin then this is program for you. It's designed to build you from the ground up, instead of just throwing you in at the deep end this program has been develop with longevity in mind. Working first on developing movement patterns and strength of the muscle groups needed to dominate the barbell. As you start to develop the movement patterns and strength to program work on moving from air squats and glutes bridges to squatting , benching and deadlifting 3x per week. If you want to build a tall building first you must dig deep foundations failure to do so will result in the structure failing down the line. As a coach who's made these mistakes I wanted to build a program that would have helped me avoid having to go back and re learn all these movements properly.
Why this program - Build to foundations now and avoid having to do it again later on.
A
Bird Dog
3 x 6
B
Plank
C
Air Squat
3 x 10
D
Glute Bridge
3 x 10
E
Inclined Eccentric push up
3 x 10
F
Inverted Row with bent knees
3 x 10
G
Seated Dumbbell Should Press - Neutral Grip
3 x 10
H
Lat Pulldown
3 x 10
A
Bird Dog
3 x 6
B
Plank
C
Air Squat
3 x 10
D
Glute Bridge
3 x 10
E
Inclined Eccentric push up
3 x 10
F
Inverted Row with bent knees
3 x 10
G
Seated Dumbbell Should Press - Neutral Grip
3 x 10
H
Lat Pulldown
3 x 10
A
Bird Dog
3 x 6
B
Plank
C
Air Squat
3 x 10
D
Glute Bridge
3 x 10
E
Inclined Eccentric push up
3 x 10
F
Inverted Row with bent knees
3 x 10
G
Seated Dumbbell Should Press - Neutral Grip
3 x 10
H
Lat Pulldown
3 x 10
Jordan Devanney
Owner and head coach of Devanney Strength dedicated to providing evidence based practical programming to those looking to become their best. Experience working with athletes across multiple strength disciplines as well as a keen interest in bringing strength and conditioning training to the general population to allow them to live life fully as they age.
