Programmes

Programmes built on strength training principles

Every programme inside STRNTH is built on the same foundations that have driven strength gains for decades: progressive overload, planned periodisation, scheduled deloads and recovery-aware programming. Each one moves you through structured phases so the weights climb without your nervous system burning out. You do not need to design your own training. You just need to pick the block that matches where you are now.

For lifters returning after a long break, the rebuild programmes ease you back in with manageable volume and gradual load. For experienced lifters the strength, power and hybrid blocks push intensity hard while keeping fatigue in check. For lifters in their 30s, 40s and beyond every programme adjusts for the realities of recovering as an adult. Lower stress sessions land in the right places, deload weeks arrive before you stall and the app reads your training data to flag when something needs to change.

Pick a programme and your first session is ready the moment you finish onboarding. Weights are pre-filled based on your starting strength. Each week the app increases load automatically based on the sets you logged. Run a 4-week sharpener, an 8-week build or a 12-week block. Pause when life gets in the way, resume exactly where you left off. The structure does the thinking so you can focus on the lifting.