For lifters ready for more structure
Heavy Hitters Strength is for established lifters who know the main lifts and want a clear progression plan. The aim is not to turn every session into a max-out. It is to build useful training you can repeat and measure.
Four days or five?
Both options are included with Pro. Choose four or five days according to your available time and recovery, not because an extra day must produce a better result. Review the session overview and equipment before choosing.
This is gym-based training using free weights, machines and cables, with listed exercise alternatives. Follow the program’s prescribed movement patterns rather than adding extra work at random.
Twelve weeks, in three blocks
Weeks one to four establish the base. Weeks five to eight focus on overload and progression. Weeks nine to twelve move into the final intensification block. The sets, rep ranges and effort targets change across those blocks; follow the current session rather than repeating week one’s prescription.
Build reps, then build the load
The program uses double progression: work through the prescribed rep range, then increase the load when the program’s rep and effort requirements are met. Suggested progression is reserved for Green days. Enter a sensible equipment increment and keep your logged reps and effort honest.
Some primary lifts in weeks five to eight use a top set followed by back-off work. Follow the loads and set instructions displayed in the app; those sets do not all use the same weight. The top-set result guides the next load suggestion; back-off sets do not independently drive it.
Account for the day you have had
Check in, warm up, then review your Green, Amber or Red plan. Amber scales the work back. Red can mean a short, easy session or rest. If you are unwell, unusually exhausted or pain is worsening, skip training rather than forcing it.
Your program includes guidance for harder weeks and recovery. Use the current in-app session and program guidance for adjustments; these are not a diagnosis or an injury treatment plan.
Review before the next block
At block boundaries, review the in-app options to continue or take an optional deload when needed. A deload is additional recovery work, not a fixed percentage you must use or a guarantee that fatigue has cleared. Follow the easier prescription and choose a manageable load.
At the end, choose what to do next rather than automatically adding another demanding cycle. Your completed history remains saved. Heavy Hitters Maintenance is a separate program with three- and four-day options. Complete one week, then choose whether to repeat it once.
Open your program
In the app, open Programs, explore the available days and review the sessions before starting. Your completed training history stays saved when you choose another program.