The Dire Carnivore Strength Protocol
Train Like You Mean It
Sometimes you don’t need complexity in your workout routine. Most of us need to lift heavy weight, low reps, and raw intensity. This is the Dire Carnivore Heavyweight Routine, designed to build real strength in under 30 minutes with just a barbell or heavy dumbbells.
It’s primal. It’s focused. It’s brutally effective.
Heavy Strength Routine Overview
- Total Duration: ~30 minutes
- Rep Range: 3 to 5 reps per set
- Rest: 90–120 seconds between sets
- Focus: Power, form, and full-body control
Workout Format
Do 4–5 sets of each exercise with a weight that challenges you by the final rep but maintains perfect form. Rest 90–120 seconds between sets.
- Deadlift – 3–5 reps
Builds total-body strength, especially posterior chain. - Overhead Press – 3–5 reps
Tests shoulder stability, core strength, and pressing power. - Weighted Pull-Ups or Heavy Bent-Over Rows – 3–5 reps
Focus on controlled movement and full range of motion. - Front Squat or Goblet Squat (Heavy) – 3–5 reps
Load the legs, core, and stabilizers. - Farmer’s Carries (Heavy Dumbbells or Trap Bar) – 30 seconds x 3 rounds
Grip strength, posture, and core under load.
Optional Finisher: 1–2 sets of heavy sled pushes or 10 reps of burpees with a weighted vest to close with intensity.
Progression Strategy
- Week 1: Use moderate-heavy weight and focus on pristine form.
- Week 2: Add 5–10% more weight per movement.
- Week 3–4: Push for consistency at the higher load.
- Week 5+: Consider adding a second strength day or rotating movements.
This routine is short, intense, and built to stimulate real muscle growth and power—not fluff.
Fuel for Strength: Eat What God Provides
Heavy training demands clean, consistent, God-given nutrition. At Dire Carnivore, we don’t rely on powders or packaged junk. We rely on real food.
Eat:
- Grass-fed beef, venison, lamb, and bison
- Pasture-raised eggs
- Wild-caught seafood
- Raw dairy (if tolerated)
- Animal fats like tallow, lard, and butter
Avoid:
- Seed oils, refined sugar, grains
- Ultra-processed foods and fake protein sources
When you eat foods that come from the earth and animals raised as nature intended, you recover faster, grow stronger, and feel better.
This is the way. Lift heavy. Eat clean. Pray daily. Breathe deeply. Live strong.
#DireCarnivore #LiftHeavyLiveStrong #MeatHeals #JaredRiecke #FaithFuelStrength
