Strength training programmes
15 structured training blocks with built-in periodisation, planned deloads and progressive overload. Pick your level. Pick your goal.
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.
Accumulation Block
Build volume and work capacity
4, 8 or 12 weeks
4 days/week · Upper and lower body alternating
Athletic Strength
Explosive strength and athletic performance
8 or 12 weeks
4 days/week · Power, strength and athletic movements combined
Conditioning + Weights Block
Lift first, condition after, burn fat consistently
4 or 8 weeks
4 days/week · Upper and lower body alternating
Fat Loss Accelerator
Compound supersets to maximise calorie burn
4 or 8 weeks
3 days/week · Full-body alternating sessions
Foundation Block
Rebuild capacity and movement quality
4, 8 or 12 weeks
3 days/week · Full-body sessions
Full Body Progression
Three balanced sessions for steady progress
4, 8 or 12 weeks
3 days/week · Full-body sessions
Longevity Block
Train consistently and protect your joints
4 or 8 weeks
3 days/week · Full-body sessions
Metabolic Strength Block
Heavy compounds with density training for fat loss
4, 8 or 12 weeks
3 days/week · Full-body sessions
Strength Block
Build maximal strength across key lifts
4, 8 or 12 weeks
3 days/week · Upper and lower body alternating
Upper Lower Strength
Four-day split for building raw strength
4, 8 or 12 weeks
4 days/week · Upper and lower body alternating
Development Block
Peak strength and muscle across four training days
8 or 12 weeks
4 days/week · Push, pull, lower and upper rotation
Hybrid Athlete Block
Strength and conditioning in a structured weekly split
8 or 12 weeks
4 days/week · Strength upper, strength lower, conditioning full body and conditioning accessories
Lean Muscle Builder
Upper and lower split for hypertrophy
4, 8 or 12 weeks
3 days/week · Upper and lower body alternating
Power Development Block
Build explosive power and maximal strength
8 or 12 weeks
3 days/week · Power movements preceding heavy compounds
2-Week Rebuild
Controlled ramp. Muscle memory does the rest.
2 weeks
3 days/week · Full-body sessions across two weeks