Strong Online is a 4x weekly strength training program which utilizes an Upper/Lower split. Strong Online is designed to be done with minimal equipment in a garage or apartment/home gym style setting (barbells, dumbbells, and gymnastic rings). I can help you to modify the program based on what equipment and weight you have available.
FeaturesA1
Barbell Incline Bench Press
4 x 10
A2
Head Supported Hex Bar Row
B1
65* Seated DB Press - Neutral Grip
4 x 10
B2
Pull Up Progression
C1
Seated Incline DB Curls
4 x 12
C2
Dip
4 x 12
A
Front Squat
4 x 10
B1
RDL
4 x 12
B2
DB Split Squat 1&1/4 Reps
C1
Hamstring Curl on Slides
4 x 20
C2
Copenhagen Side Plank Hold
C3
Calf Raise
A1
Z-Press
4 x 10
A2
Single Arm Lat Pulldown
B1
Ring Push-up
B2
Chest Supported DB Row - Pronated
C1
1 1/4 DB Lateral Raise
4 x 20
C2
Incline DB Front Raise
4 x 20
C3
Rear Delt Flyes
4 x 20
A
Back Squat
4 x 10
B
Barbell Hip Thrust
C
DB Reverse Lunge (Front Foot Elevated)
D
Calf Raise
4 x 20
When you join a team you’re getting more than programming, you’re joining an online community.