strong.
Get strong
$39
- Length
- 6 months
- Food
- Meal plans in grams
- Format
- Edition
- Men'sWomen's
Get strong first. Three days of the big lifts, done well, with a little more weight each week.
Days a week
- 3
- 4
Where
- Gym
- Home
What's in it
Two weeks to learn the moves, then four blocks of six weeks. Every session set by set.
Your meal plan, picked from your job and your weight. Every meal in grams, with swaps and a shopping list.
Start and end pictures for every move, the steps, what to watch for and the swaps.
A day from the plan
Week 3, Monday
- Back squat3 × 5 · rest 3 min
- Bench press3 × 5 · rest 3 min
- Barbell row3 × 6–8 · rest 2 min
Red set: go until you can't do another rep.
Week 3, Monday
- Back squat3 × 5 · rest 3 min
- Bench press3 × 5 · rest 3 min
- Hip thrust3 × 5–8 · rest 3 min
Red set: go until you can't do another rep.
What you eat
3,000 caloriesa day
Breakfast
- Oats80 g
- Whole milk250 ml
- Blueberries100 g
- Peanut butter30 g
2,250 caloriesa day
Breakfast
- Oats50 g
- Whole milk250 ml
- Blueberries100 g
- Peanut butter20 g
What you need
- A gym
- A kitchen scale
- A bathroom scale
- Your phone, to open the PDF
Questions
Is it safe to lift heavy if I am new to it?
Heavy is relative. You start light in weeks 1 and 2, learn each lift, and add a little at a time. The plan never asks for a one-rep max.
Do I need a spotter?
Squat and bench inside a rack with the safety bars set. Then you don't.
Do the big lifts go to failure?
Never. The big lifts always stop 2 reps short. Only small moves and machines get red sets.