Jonathan Reid
BE STRONG — 8-Week Strength & Hypertrophy Program
Be Strong is an 8-week training program built around my own training routine, designed to help you build full-body strength, develop muscle and feel more capable both inside and outside the gym.
The program consists of two progressive phases, following a 4-day upper/lower split (Lower, Upper, Lower, Upper), using equipment available in most commercial gyms.
With a focus on progressive overload and getting stronger across key movements, Be Strong is designed to develop both strength and muscle mass
Built-In Mobility
Every session also includes 5 minutes of dedicated mobility work to help reduce stiffness, improve your movement and support long-term joint health.
The goal is simple: Get stronger, build muscle and become more capable in everyday life.
1 sessions per week
Must use App app to view and log training
Program Training
A
Cardio
1 x 5:00
B1
Hip Weight Shift
3 x 10
B2
Flamingo
3 x 30
C
Single Leg Wall Sit
2 x 20
D
SSB Squat
2 x 5-8
E
Barbell RDL
2 x 5-8
F
DB Split Squat
2 x 5-8
G
Cossack Squat
2 x 5-8
H1
Single Leg Calf Raise On Step
2 x 8-12
H2
GHD Sit up
2 x 8-12
A
Cardio
1 x 5:00
B1
Incline Bench DB Y-Raise
3 x 10
B2
Cable External Rotation 90/90
3 x 10
C
Barbell Bench Press
2 x 5-8
D
Wide Grip Cable Row
2 x 8-12
E
Bench Supported Single Arm Lat Pulldown
2 x 5-8
F
Machine Pec Flys
2 x 8-12
G
Cable Lateral Raises
2 x 8-12
H
Bench Supported Tricep Extension
2 x 8-12
I
Alternating DB Hammer Curl
1 x 8-12
A
Cardio
1 x 5:00
B1
Hip Weight Shift
3 x 10
B2
Flamingo
3 x 30
C
Conventional Deadlift
2 x 5-8
D
Copenhagen Plank
2 x 20
E
DB Split Squat
2 x 8-12
F
Leg Extension
2 x 8-12
G1
Single Leg Calf Raise On Step
2 x 8-12
G2
GHD Sit up
2 x 8-12
A
Cardio
1 x 5:00
B1
Incline Bench DB Y-Raise
3 x 10
B2
Cable External Rotation 90/90
3 x 10
C
Shoulder Press
2 x 5-8
D
Incline Barbell Bench Press
2 x 5-8
E
Overhand Lat Pulldown
2 x 5-8
F
Single Arm DB Row
2 x 5-8
G
Barbell Bicep Curl
2 x 5-8
H
Bench Supported Tricep Extension
2 x 8-12
