Kelli Rose
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Strong
Get started today!
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.
Goal:
Gain Muscle
Gain Muscle
Weight Lifting, Upper Body, Lower Body, Full Body
4 weeks program
5 days/week
60-90 mins
Level:
Intermediate
Intermediate
Goal:
Gain Muscle
Gain Muscle
Weight Lifting, Upper Body, Lower Body, Full Body
4 weeks program
5 days/week
60-90 mins
Level:
Intermediate
Intermediate
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Love this app!!! Every workout is challenging and I've had amazing results
Carrie
Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
Laura
Clear, straightforward, focused workouts that are enjoyable and effective
Jess
App Features
Reminders
Set workout reminders to stay on track!
Tracking
Track your progress and share it to Instagram
Notes & Logging
Track your weights, time, and reps. Take notes to capture your thoughts when working out
Streaks
Make sure you stay on track with your goals
Favorites
Save your favorite workouts with one tap
Stream Anywhere
Stream to your TV and laptop using Apple TV, Chromecast, Roku, or Fire TV.
Reminders
Set workout reminders to stay on track!
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About Kelli Rose
Online personal trainer
In 2014, my journey began in the weight room, where I initially grappled with its challenges. I consistently fell short in providing myself with the proper nutrition and lacked the necessary guidance to embark on a promising path. Throughout this transformative journey, I've gained profound insights into myself. My once-limiting beliefs have steadily given way to a profound self-assuredness and a clear sense of purpose. Today, I wholeheartedly embrace the person I've become and consider myself immensely fortunate to impart the wealth of knowledge I've acquired with thousands of women.
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.
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