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Kelli RoseKelli Rose
/Strong

Strong

Gain Muscle with Kelli Rose

Hi loves! If you're reading this, it means you have entrusted me with helping you to achieve your fitness goals! That alone means the absolute world to me. Thank you for believing in me but most importantly for believing in yourself to start this journey. In this 4 week program you will learn to master the fundamentals of strength training while also getting a healthy dose of variety to keep the workouts fresh from week to week. We focus on the basics and slowly introduce different training strategies like super sets and failure sets as the weeks progress. My goal for this guide is to not only give you a clear and efficient game plan but to also provide you with the skills and techniques you need to continue your journey. I have all the faith in the world that you will finish this program feeling stronger and empowered with more knowledge than when you started.

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Sessions (20)

Week 1 • Day 1
5/5
1
75 min
Week 1 • Day 2
4.97/5
2
75 min
Week 1 • Day 3
4.93/5
2
75 min
Week 1 • Day 4
4.94/5
1
75 min
Week 1 • Day 5
5/5
2
75 min
+15 sessions more

Details

Category
Weight Lifting, Upper Body, Lower Body, Full Body, Core/Abs
Duration
4 weeks, 5 days/week, 60-90 min
Level
Intermediate
Location
Gym

Frequently Asked Questions

What are the goals of this program?
Increase overall lean muscle mass and strength.
What’s the schedule?
The program split is 5 days a week: quads/calves, back/biceps, glutes/hamstrings, chest/triceps, and full body.
Will I need a gym membership?
Unless you have access to most typical gym equipment, you will likely need a gym membership for this program. Since this program is intended to help you build strength, you will need barbells, heavy dumbbells, and other workout machines.
Will this program help me lose weight? Gain weight?
Losing weight or gaining weight will have more to do with your daily calorie intake relative to your daily calorie expenditure.
Are there any modifications for the exercises?
Yes! I’ve included modifications in the descriptions for each exercise. If you need further assistance modifying any workouts, send me a message in the app and I’ll be happy to help!
How can I ask you questions?
Message me in the app for any questions you have. I do my best to review all comments and make any recommended changes.

Frequently Asked Questions

What are the goals of this program?
Increase overall lean muscle mass and strength.
What’s the schedule?
The program split is 5 days a week: quads/calves, back/biceps, glutes/hamstrings, chest/triceps, and full body.
Will I need a gym membership?
Unless you have access to most typical gym equipment, you will likely need a gym membership for this program. Since this program is intended to help you build strength, you will need barbells, heavy dumbbells, and other workout machines.
Will this program help me lose weight? Gain weight?
Losing weight or gaining weight will have more to do with your daily calorie intake relative to your daily calorie expenditure.
Are there any modifications for the exercises?
Yes! I’ve included modifications in the descriptions for each exercise. If you need further assistance modifying any workouts, send me a message in the app and I’ll be happy to help!
How can I ask you questions?
Message me in the app for any questions you have. I do my best to review all comments and make any recommended changes.
Features that support your success
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Chat
Tell me your struggles, share your progress, request content and guidance. I'm here for you!
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Favorites
Save your favorite content so it's effortless to refer back to. Build a library that serves your goals.
app screen with calendar and streaks
Streaks
Track your progress with streaks to keep yourself accountable. See how many weeks in a row you can get.
streaming to TV
Streaming
Stream to your TV and laptop using Apple TV, Chromecast, Roku or Fire TV.
app screen with chat
Chat
Tell me your struggles, share your progress, request content and guidance. I'm here for you!

Comments

C
Carly 4mo ago
Oh goodness… that was day one?!?! Lord I’m gonna be feeling it tomorrow. So good! 🩵
B
Briana 4mo ago
The videos weren’t loading for the workout 🫠
B
Baylee 4mo ago
This was great !!
S
Sophie 5mo ago
Amazing as always!!!
H
Hazel 5mo ago
I did this whole set slow and controlled and it was amazing!
S
Sophie 5mo ago
Amazing!! The superset at the end was amazing but it hurt so bad🤣