GAINS GUIDE is a 6 week weightlifting guide. The goal of the program is to enhance your overall health while assisting you in testing and developing your maximal strength. Throughout the guide you will be pushing yourself to burn calories and build muscle, so it is essential to compliment this guide with a nutritional plan for optimal results. If you need guidance, STRNG subscriptions offer a dedicated section for meals (under the MEALS tab) that will give you a full calorie breakdown with macro split to help you with this. The guide includes 5 training days and 2 rest days per week. Training days are divided into push and pull days as well as muscle types. To keep the body guessing, the reps vary from 5 to 20 reps. The duration of the sessions may vary based on your fitness level, ranging from 70 to 90 minutes. It is essential for you to stay up to par with your water intake and nutrition consumption.

ANDREA'S GAINS GUIDE walks you through 6 weeks of structured hypertrophy training. Each session focuses on a primary muscle group with supporting accessory work to maximise size and definition.