Who is this program for? - Complete beginners looking to pack on lean muscle size and develop solid movement patterns.
Why should you choose this program over others? - Because this program has been develop specifically for those without experience under the barbell or in the gym. It starts of 3 days a week composed of 3 full body sessions. These sessions are to lay the foundations for whats to come. The program then works through planned progressions to keep forcing adaptations and to drive your muscle grown and strength as your go. Finishing with a full 5 days per week individual body part split program. This isn't a 4 week blast or quick fad program this thing is a full 24 week's long so. If you game for gaining some muscle size strap yourself in and see what you can achieve in 6 months when you focus on yourself.
A
Cardio
1 x 5:00 @ 3
B
Goblet Box Squat
3 x 15
C
Push-Up
3 x 15
D
TRX 45 Degree Row
3 x 15
E
Seated Dumbbell Should Press - Neutral Grip
3 x 15
F
DB Bicep Curls
3 x 15
G
Tricep Pushdown
3 x 15
H
Glute Bridge
3 x 15
I
Plank
3 x 0:20
A
Cardio
1 x 5:00 @ 3
B
Goblet Box Squat
3 x 15
C
Push-Up
3 x 15
D
TRX 45 Degree Row
3 x 15
E
Seated Dumbbell Should Press - Neutral Grip
3 x 15
F
DB Bicep Curls
3 x 15
G
Tricep Pushdown
3 x 15
H
Glute Bridge
3 x 15
I
Plank
3 x 0:20
A
Cardio
1 x 5:00 @ 3
B
Goblet Box Squat
3 x 15
C
Push-Up
3 x 15
D
TRX 45 Degree Row
3 x 15
E
Seated Dumbbell Should Press - Neutral Grip
3 x 15
F
DB Bicep Curls
3 x 15
G
Tricep Pushdown
3 x 15
H
Glute Bridge
3 x 15
I
Plank
3 x 0:20
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.