Krissy: Lower Body Strong

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

Who is this program designed for and what levels are available?

This program is designed for users that are confident in the gym and weight lifting. There are two levels available:

Advanced: 2-4 years in training, very confident in the gym but looking to switch up their routine (5 days a week, 16 weeks) 

Intermediate: 1-2 years in training, requires a bit more guidance (4 days a week, 16 weeks)

What is the workout split?

Lower Body A (glutes + hamstrings)

Upper Body A (mix of push & pull)

Lower Body B (strength)

Upper Body B  (mix of push & pull)

Lower Body C (glutes) - optional for Intermediate 

What is the duration of workouts?

Intermediate: 45 mins-1 hours

Advanced: 1-1.5 hours

How do I know when I’m ready to progress to Lower Body Strong after doing Strong?
This is a program designed for more experienced gym goer’s, so we’d recommend completing Beginner Strong before moving onto Strong Lower Body Intermediate.
I’m on the Strong program at the moment, why would I change to Lower Body?

Strong Lower Body has a high focus on glutes and lower body orientation, there is no full body day. It is for those who are comfortable in the gym and confident in using equipment such as a barbell. If you have more time to spend in the gym and want to focus on growing your lower body this is the program for you!


The Strong program focuses on overall body composition, getting comfortable with weight training and includes separate Push and Pull focused days, whereas Strong Lower Body has two Upper body days which both include push and pull supersets. 

Why are these workouts longer than Strong?

Strong Lower Body is for those who feel more confident using a range of gym equipment and want to spend more time to take their strength training to the next level. 

With a focus on the lower body this program includes more compound movements which target larger muscles in the lower body and so factors in more time to set up as well as longer rest times.

Why is there an upper body element when it’s a lower body program?

As the body works as a whole unit, it is important to ensure the upper body is able to support and work together with the lower body to help prevent injury and to allow you to better perform compound moves as these will require both upper and lower body strength to perform e.g Barbell Squat.


The split of upper and lower body workouts also allows for enough rest time between sessions working the same muscle groups.

In the intermediate program, I only have time for 4 workouts a week, can I do the 3 lower and 1 upper workouts?
The split of this guide is designed to help you make the most of your weekly workouts and allows for sufficient recovery time between sessions targeting the same areas. Muscle is mostly built during recovery so it’s important to make sure you are not over training and are allowing enough time for muscles to repair and rebuild.
Do the workouts change similarly like Strong?
The workouts will change every 2 weeks and every 4 weeks the program will change and intensify. The app will have prompts to encourage progressive overload (2-5% increase).
Why are there no abs included?

Whilst there are no targeted ab exercises,  you’ll be working your entire core during this program (incline plank row, devil press, military press). 

If you have more time or would like to add additional core workouts, head to our explore page and try some of our abs challenges! 

Why is there a rep range for some exercises?

Your body is super smart and will adapt to the training that you’re doing. So in order to keep progressing and getting results, it's important that you keep challenging your body. One way to do this is to increase the weight, another way is to up the number of reps.  This is why some exercises within this program will include rep ranges. 

For example, Imagine you’re doing 3 sets of 10 repetitions on your hip thrust and you’re able to perform all 10 reps at the lower end of the rep range with ease, in your next set you may want to increase the number of reps to the higher end of this range (e.g from 10-12 reps). If you’re able to consistently perform the exercise at the top end of the rep range with good form, you can then up the weight.

What do I do during the deload week?

Within this program you will have two deload weeks in each level, one in week 9 and one in week 16. For these deload weeks there will be 3 Krissy workouts (including one mobility session) and two low intensity workouts. 

Can I skip deload week?

Deload weeks are designed to give you a break from your regular workout routine and are there to help you relax, recover and come back stronger the following week.


When working out regularly it’s possible that you can overtrain and not give your body enough time to recover sufficiently. Taking time off from your workout routine in this way gives your body and mind the time it needs to repair and replenish, which is really beneficial for working towards those long term fitness goals.

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.
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