Krissy: Strong

Updated 23 March 2023 12:32

Everything you need to know about Krissy's Strong program...

Using a balance of hypertrophy and strength training with progressive overloading, this program will help you to progress, providing you with the skills needed to perform optimally and safely. From beginner right through to expert, there is a phase for everyone.

How do I know if this is the right program for me?

Want to feel stronger, more capable and more confident in the gym? This is the perfect program for you!

How long is the strong program?

The Strong program is a 67 week program ranging from beginner to expert.

What is the structure of the program?

Strong is available in 3 or 5 days from beginner to expert.

3 day split- Lower Body, Upper Body, Full Body

5 day split- Quads and Calves, Push, Full Body, Hamstring and Glutes and Pull day

The workouts change every 2 weeks and have 7 de-load weeks added into the overall guide to ensure your body is recovering.

How long is each workout?

Each workout is 45-60 minutes each. This has been based on the feedback our community has provided and to ensure that the community has enough time to complete each workout.

How do I know what level to start on?

Not sure what level to begin on? Check out the table below to see what level we suggest you begin on...

Level	Gym Confidence
Beginner	If you’re completely new to the gym You’ve worked out but want more confidence You’ve worked out from home as you wanted to build confidence
Intermediate	You’ve been training for 8-12 months Fairly comfortable with free weights You go to the gym regularly
Advanced	You’ve been training for 1-2 years You're confident at the gym You know your way around the gym and are comfortable with the equipment and understand performing exercises with the correct form
Expert	You’ve got lots of experience at the gym You’ve been training for over 2 years You want your next push in your fitness routine

What equipment do I need?

As this is a gym based program you will need access to various pieces of gym equipment such as a cable machine, leg extension machine and a treadmill, as well as dumbbells/barbell, a resistance band and bench.

I don’t have access to certain equipment. What should I do?

Don’t worry, all of our workouts have alternatives so if you don’t have access to a piece of equipment you can switch the exercise out for another one.

Can I do this program at home?

Whilst exercises can be modified for at home alternatives, it’s recommended that the program is completed in the gym for optimal results.

Do I have to do the exercises in the workouts in a certain order?

The workouts have been designed with progression in mind however if you’re in the gym and someone is using the equipment don’t worry click on another exercise within that workout to complete. When each exercise has been completed it will show a tick next to it so you won’t lose your progress.

Where do I track my weights?

Weights can be entered by clicking on the dumbbell icon for each exercise when completing your workout.

How do I see my previously tracked weights?

You can view your weight history by clicking on the dumbbell icon during your workout and clicking 'history'.

You can also view this when you're in the workout on the overview page. If you swipe left on an exercise, a dumbbell icon will appear in blue, click on this and you will see your saved weights history for that exercise.

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