Kathe Martin

Lisa

Dead legs!! Had to break the 2 min wall sits into 2-1 min rounds! 😨

Good GAWD! My arms are trembling! 💪🏽

Samantha Russell

Kimberly

😨 500 reps later…or felt like it! 😅

Love this one! Has each primary lower body compound movement!

Casey

This one is so tough, but I love it 🙌🏻 great way to start the weekend!

Michelle

This was such a challenge. So excited to complete the overall program!

Needed to sub TRX for inverted rows but other than that, great workout!!

Isabelle

Good stuff. The reverse renegades or pull ups is my struggle but I'm pushing through trying to limit mods!

Lauren

Dead.... wanted quit on a full 6 rounds and go down to dB for the 10 reps of that exercise that I don't have love/hate for I just have hate but I know that even tho I only did up to 5 in the 7th round I pushed through even on the one exercise I wanted to stop before !!!! 
This was hard! Proud of it!

I'm shaking I had to modify the roll outs but I pushed. I knew to rest today wasn't to push myself so shaking is good!

Kaarin

aida nafal

Wendy

Ashton

Ernesto De Gasperin Limón

Libby

AMRAP for 50 minutes isn’t my favorite. It gets redundant, though I do like how difficult they are.

Morgan

Zombie squats are hard to position- had to do front squat instead.

Loved this one- challenging and pushed the pace. Crosshack squats are difficult for me due to lack of mobility so slowly working on those.

Terri

Would love some modification suggestions- not everyone has high ceilings to do box jumps or overhead type work.

Kiki

Serena

Anna Lombari

6 rounds in 51:30. 
Did 65 pounds for lunches and squat clean + press. 15# for renegade rows. 
That was a good one. 🥵

Heather

Mira

Felt so good! Finally feeling like myself again!!!

Again great workout, I am unable to see the modification though, am I just not seeing them?

Goodness!! I didn’t read instructions and tested more than I should have but I’m still dying!

Nita

Definitely went up in weight! I feel so much stronger than where I started. Excited for the next program.

Loved doing this program, was a solid 6 weeks with progress! 💪🏻

Stephanie

Progressed since the last one! 🔥💪🏻

Mentally wasn’t all in but sucked it up and got it done 💪🏻

I only hit 7 compared to my other days where I was 8 and 9. Though, I went slower to concentrate on my form.

That descending ladder burnout though.  💪🏻🥵

Holy 💀!!  Sweeney leg days never ever disappoint! 🥵

💪🏻🔥. Awesome pump this morning !

Feeling stronger everyday. Love this program.

Leah Daggon

Back at it after being sick for 2 weeks. Need to work myself back uo

Sean

This is my favorite weekly workout. Literally works every part of your body. Added a buy-in: 2 mile row. 🥵

Meagen

Getting very good at burpees 😂😂 This aint no joke! 🔥

Welcome to the Get Strong at Home Program! This 6 week program is a hybrid of strength, hypertrophy, and endurance training. The goal of this program is to guide you in progressing in foundational barbell & dumbbell movements, and to challenge you to use the fundamentals of those movements in a variety of training styles. This program only requires the use of a barbell (with rack/plates) and dumbbells (with bench). I hope to show you simple equipment can still cater to creativity and progress!

The Barbell + Dumbbell program is broken up into two phases. Phase 1 includes weeks 1-3. During the first 3 weeks of this program you will train in hypertrophy and endurance rep ranges. This phase is meant to familiarize you with movements using more moderate to high rep ranges and shorter time caps for full body endurance workouts. Phase 2 includes weeks 4-6. During this phase you will train in strength, hypertrophy, and endurance rep ranges. You will find lower rep ranges for foundational movements during this phase. The goal of this phase is to take the movements you have familiarized yourself with in phase 1 and put them to the test by decreasing reps, making room for more strength focused training. In contrast to phase 1, you will find longer timecaps for endurance style workouts during phase 2 to test the capacity of your endurance as you progress throughout the program.

Daily Training

Start Here

Strength Hypertrophy 1

Strength Hypertrophy 2

Bld Power+Strong Legs

Get Strong at the Gym

Get Strong at Home

Begin to Build at Gym

Begin to Build at Home

Dumbbell Endurance

Bodyweight HIIT

Progress to a Pull-up

Activation & Warm Ups

Mobility & Recovery

Core Workouts

Cardio Workouts

Certified personal trainer & gym owner

W1/D1 Chest and shoulders

W1/D2 Legs

W1/D3 Full body

W1/D5 Back

W1/D6 Biceps, triceps, core

W1/D7 Full body challenge

W2/D1 Chest and shoulders

W2/D2 Legs

W2/D3 Full body

W2/D5 Back

W2/D6 Biceps, triceps, core

W2/D7 Full Body Challenge

W3/D1 Chest and shoulders

W3/D2 Legs

W3/D3 Full body

W3/D5 Back

W3/D6 Biceps, triceps, core

W3/D7 Full body challenge

W4/D1 Chest and shoulders

W4/D2 Legs

W4/D3 Full body

W4/D5 Back

W4/D6 Biceps, triceps, core

Leigh

W4/D7 Full body challenge

W5/D1 Push

W5/D2 Legs

W5/D3 Full body

W5/D5 Pull

Another awesome day of training! I go to bed every night looking forward to tomorrow's workout

Get Strong at Home

Sessions (36)

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