The LISA STRNG guide is an 8 week weightlifting guide. The plan is designed for anyone who is looking to build lean muscle and get STRNG. Through specific weight training principles and exercise selection this plan will help you build and sculpt your physique and achieve that STRNG look. The STRNG guide is a specific type of training in order to build strength and increase muscle size. Training in a lower rep range between 4 - 8 reps and aiming to lift a heavy weight relative to you. It is devised into a PUSH/PULL/LEGS training split and training 5 x per week. Compound movements are the focus and you'll be doing the same type of compound exercises (and there are only a handful) but this is also a part of the discipline to focus and do something over to get results. The heavy lifts overload the muscles so they have to adapt to the weight you're using and stress you're putting them under, which in turn increases strength and muscle size. This is how you build strength and muscle size alongside eating in a calorie surplus. It's best not to do cardio while you're aiming to gain, but if you feel you want to, please only add in LISS (low intensity steady state) on the treadmill for 10 mins 3x per week. This guide can also be unlocked when you start a subscription with the STRNG app.

LISA STRNG is the programme that built the STRNG community. Heavy compound lifts, progressive overload, and the mindset to match. This is strength training done right.