Raw Strength
Devanney Strength
Strongman, Strength & Conditioning, General FitnessThis program is not for the faint hearted its 4xfull body sessions which use elements of strongman will push you to your limits and beyond them.
The vision for this program was to build a body that was as strong and functional as it looked. No filler here.
I wanted it to develop that real world strength that only strongman develops. Because there's gym strong and then there's strongman strong.
this program also combines static strongman movements with barbells, dumbbells and bodyweight movements. We aim to make the body and instrument of power and strength. I have chosen the more static based strongman movements because of the greater effect on muscular hypertrophy. The other movements fill in the gaps to develop solid overall muscularity to match your new found raw strength.
Prep
A
Full Body Dumbbell Warm up.
Full Body Dumbbell Warm up. For this, you will need a Pair of light Dumbbells or even light weight plates. Keep move precise and focused do no be lazy in your execution. Although do not execute with maximum power the goal is to warm up not work out yet. Dumbbell Split Squat x5 DB upright row + External Rotation + Press x5 Dumbbell RDL x5 Single Arm DB Muscle Snatch x5 Dumbbell Squat x5 DB bent over dumbbell Fly x 5 Dumbbell Swing x5 Complete 2/3 times
B
Axle Zercher Squat
5 x 10 @ 60 %
C
Log ( clean + Press )
5 x 10 @ 60 %
D
Pull-Up
5 x 10 @ 60 %
E
Ring Push-up
5 x 10 @ 60 %
F
Barbell Bicep Curl
5 x 10 @ 60 %
G
Skull Crushers
5 x 10 @ 60 %
H
Incline bench leg Raise
5 x 10 @ 60 %
Prep
A
Full Body Dumbbell Warm up.
Full Body Dumbbell Warm up. For this, you will need a Pair of light Dumbbells or even light weight plates. Keep move precise and focused do no be lazy in your execution. Although do not execute with maximum power the goal is to warm up not work out yet. Dumbbell Split Squat x5 DB upright row + External Rotation + Press x5 Dumbbell RDL x5 Single Arm DB Muscle Snatch x5 Dumbbell Squat x5 DB bent over dumbbell Fly x 5 Dumbbell Swing x5 Complete 2/3 times
B
atlas stones
5 x 10 @ 60 %
C
DB Bench Press
5 x 10 @ 60 %
D
Chin-Up
5 x 10 @ 60 %
E
Handstand Push-Up
5 x 10 @ 60 %
F
Swiss ball hack squats
5 x 10 @ 60 %
G
single leg swiss ball curl.
5 x 10 @ 60 %
H
Swiss ball sit up
5 x 10 @ 60 %
Prep
A
Full Body Dumbbell Warm up.
Full Body Dumbbell Warm up. For this, you will need a Pair of light Dumbbells or even light weight plates. Keep move precise and focused do no be lazy in your execution. Although do not execute with maximum power the goal is to warm up not work out yet. Dumbbell Split Squat x5 DB upright row + External Rotation + Press x5 Dumbbell RDL x5 Single Arm DB Muscle Snatch x5 Dumbbell Squat x5 DB bent over dumbbell Fly x 5 Dumbbell Swing x5 Complete 2/3 times
B
Box Squat
5 x 10 @ 60 %
C
Circus Dumbell.
5 x 10 @ 60 %
D
Barbell Row
5 x 10 @ 60 %
E
Feet Elevated Push-Up
5 x 10 @ 60 %
F
DB Hamstring Curl
5 x 10 @ 60 %
G
Banded Tricep Pushdown
5 x 10 @ 60 %
H
DB Side Bend
5 x 10 @ 60 %
Prep
A
Full Body Dumbbell Warm up.
Full Body Dumbbell Warm up. For this, you will need a Pair of light Dumbbells or even light weight plates. Keep move precise and focused do no be lazy in your execution. Although do not execute with maximum power the goal is to warm up not work out yet. Dumbbell Split Squat x5 DB upright row + External Rotation + Press x5 Dumbbell RDL x5 Single Arm DB Muscle Snatch x5 Dumbbell Squat x5 DB bent over dumbbell Fly x 5 Dumbbell Swing x5 Complete 2/3 times
B
Deadlift
5 x 10 @ 60 %
C
Incline DB Bench Press
5 x 10 @ 60 %
D
Towel Pull-Up
5 x 10 @ 60 %
E
Ring Dips
5 x 10 @ 60 %
F
Bulgarian Split Squat
5 x 10 @ 60 %
G
Glute-Ham Raise
5 x 10 @ 60 %
H
Stir the Pot
5 x 10 @ 60 %
