Guides

Ways to lay out the week.

Build the template in the app and start it next time. Strong does not assign a program.

Upper / Lower

Four days: upper, lower, then upper and lower again. Build two templates and start the one that is due. Strong does not assign the days.

Push Pull Legs

Three templates. Run them in order, or repeat the cycle when you have recovered. Rest as long as the set needs. The timer starts when you check it.

First month

One full-body template, two or three days a week. Learn the checkmark before you add load. Edit every weight before you start.

An empty library, after one successful sync, gets this once: a Starter folder and a Full body template. Three sets are filled in as an example. Edit the weights before you start. Delete it and it does not come back.