A walking wall of muscle. Hanayama's training is pure, brutish strength work no finesse, just overwhelming power and an iron grip that can crush steel.
Every phase, every session, every exercise — expand a day to see the full prescription.
The full four-day range, establishing technique under real load (target RIR 3).
Upper Strength, Lower Strength, Endurance & Core, and Full Body Conditioning.
Thick, heavy, and powerful — a strongman-adjacent build.
Real maximal pressing and pulling strength, genuine leg strength, and true conditioning capacity.
Barbell lifts use double progression. Target RIR drops from 3 to 2 across the two phases as loads climb.
Hanayama's identity is maximal raw strength — real heavy compound lifting first, conditioning second. Four focused sessions built around moving serious load.