Traditional Strength Plan
Purchase Plan
Total cost: $40.00

Traditional Strength Plan

4 weeks / 5 days per week / Intermediate

Why Purchase

Traditional strength is when you work on building strength through standard weight training or resistance exercises. "Leg day" or "Chest day" style of training focuses on muscle hypertrophy where you'll perform 3-4 sets of an exercise targeting a specific muscle group. The goal is to use a weight... more

Traditional strength is when you work on building strength through standard weight training or resistance exercises. "Leg day" or "Chest day" style of training focuses on muscle hypertrophy where you'll perform 3-4 sets of an exercise targeting a specific muscle group. The goal is to use a weight or resistance just heavy enough to allow the muscles to fatigue at the end of the allotted reps.

Our traditional strength plan will help you build the muscle you're looking for to improve your performance goals. Athletes and non-athletes can benefit from both getting stronger and working on more dynamic moves to assist with everyday activities.

Traditional Strength Plan
Purchase Plan
Total cost: $40.00

Traditional Strength Plan

4 weeks / 5 days per week / Intermediate

Traditional Strength Plan

4 weeks / 5 days per week / Intermediate

Why Purchase

Traditional strength is when you work on building strength through standard weight training or resistance exercises. "Leg day" or "Chest day" style of training focuses on muscle hypertrophy where you'll perform 3-4 sets of an exercise targeting a specific muscle group. The goal is to use a weight... more

Traditional strength is when you work on building strength through standard weight training or resistance exercises. "Leg day" or "Chest day" style of training focuses on muscle hypertrophy where you'll perform 3-4 sets of an exercise targeting a specific muscle group. The goal is to use a weight or resistance just heavy enough to allow the muscles to fatigue at the end of the allotted reps.

Our traditional strength plan will help you build the muscle you're looking for to improve your performance goals. Athletes and non-athletes can benefit from both getting stronger and working on more dynamic moves to assist with everyday activities.

Workout Plan Navigation

  • Monday
  • Tuesday
  • Wednesday
  • Thursday
  • Friday
Push Day: Lower Body

Workout Plan Includes:

Ask A Trainer
Workout Plan Logging
Advanced Workout Stats
Purchase Workout Plan
Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
1 sets, 00:05:00
 1 00:05:00 --:-- WarmUp
Glutes /
1 sets, 00:00:15
 1 00:00:15 --:-- Miniband Activation
--
--
1 sets, 10 reps, 00:15 rest
 1 10 00:15 Miniband Activation
--
--
1 sets, 10 reps, 00:15 rest
 1 10 00:15 Miniband Activation
--
--
1 sets, 10 reps, 00:15 rest
 1 10 00:15 Miniband Activation
--
--
3 sets, 10 reps, 00:30 rest
 3 10 -- 00:30 Lower Body Strength -- 3 rds
--
--
3 sets, 10 reps
 3 10 --:-- Lower Body Strength -- 3 rds
--
--
3 sets, 8 reps, 00:30 rest
 3 8 00:30 Lower Body Strength -- 3 rds
--
--
3 sets, 10 reps, 00:30 rest
 3 10 00:30 Lower Body Strength -- 3 rds
--
--
3 sets, 10 reps
 3 10 -- --:-- Kettlebell Strength Set -- 3 rds
--
--
3 sets, 8 reps
 3 8 --:-- Kettlebell Strength Set -- 3 rds
--
--
3 sets, 16 reps
 3 16 -- --:-- Kettlebell Strength Set -- 3 rds
Groin /
1 sets, 10 reps, 00:10 rest
 1 10 00:10 Cool Down
--
--
1 sets, 10 reps00:10:00, 00:10 rest
 1 10 00:10 Cool Down
  • normal
  • superset
  • alternate
  • circuit

Workout Plan Summary

Traditional strength is when you work on building strength through standard weight training or resistance exercises. "Leg day" or "Chest day" style of training focuses on muscle hypertrophy where you'll perform 3-4 sets of an exercise targeting a specific muscle group. The goal is to use a weight... more

Traditional strength is when you work on building strength through standard weight training or resistance exercises. "Leg day" or "Chest day" style of training focuses on muscle hypertrophy where you'll perform 3-4 sets of an exercise targeting a specific muscle group. The goal is to use a weight or resistance just heavy enough to allow the muscles to fatigue at the end of the allotted reps.

Our traditional strength plan will help you split your workouts effectively through the week and target a specific muscle group each day. The goal is to improve your efficiency of movement and increase the amount of weight moved from week to week.

Push Day: Lower Body

Workout Plan Includes:

Ask A Trainer
Workout Plan Logging
Advanced Workout Stats
Purchase Workout Plan
Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
1 sets, 00:05:00
 1 00:05:00 --:-- WarmUp
Glutes /
1 sets, 00:00:15
 1 00:00:15 --:-- Miniband Activation
--
--
1 sets, 10 reps, 00:15 rest
 1 10 00:15 Miniband Activation
--
--
1 sets, 10 reps, 00:15 rest
 1 10 00:15 Miniband Activation
--
--
1 sets, 10 reps, 00:15 rest
 1 10 00:15 Miniband Activation
--
--
3 sets, 10 reps, 00:30 rest
 3 10 -- 00:30 Lower Body Strength -- 3 rds
--
--
3 sets, 10 reps
 3 10 --:-- Lower Body Strength -- 3 rds
--
--
3 sets, 8 reps, 00:30 rest
 3 8 00:30 Lower Body Strength -- 3 rds
--
--
3 sets, 10 reps, 00:30 rest
 3 10 00:30 Lower Body Strength -- 3 rds
--
--
3 sets, 10 reps
 3 10 -- --:-- Kettlebell Strength Set -- 3 rds
--
--
3 sets, 8 reps
 3 8 --:-- Kettlebell Strength Set -- 3 rds
--
--
3 sets, 16 reps
 3 16 -- --:-- Kettlebell Strength Set -- 3 rds
Groin /
1 sets, 10 reps, 00:10 rest
 1 10 00:10 Cool Down
--
--
1 sets, 10 reps00:10:00, 00:10 rest
 1 10 00:10 Cool Down
  • normal
  • superset
  • alternate
  • circuit

Workout Plan Summary

Traditional strength is when you work on building strength through standard weight training or resistance exercises. "Leg day" or "Chest day" style of training focuses on muscle hypertrophy where you'll perform 3-4 sets of an exercise targeting a specific muscle group. The goal is to use a weight... more

Traditional strength is when you work on building strength through standard weight training or resistance exercises. "Leg day" or "Chest day" style of training focuses on muscle hypertrophy where you'll perform 3-4 sets of an exercise targeting a specific muscle group. The goal is to use a weight or resistance just heavy enough to allow the muscles to fatigue at the end of the allotted reps.

Our traditional strength plan will help you split your workouts effectively through the week and target a specific muscle group each day. The goal is to improve your efficiency of movement and increase the amount of weight moved from week to week.

Pull Day: Upper Body

Workout Plan Includes:

Ask A Trainer
Workout Plan Logging
Advanced Workout Stats
Purchase Workout Plan
Exercise Sets Distance Time Reps Weight Rest
Lats / Intermediate
1 sets, 8 reps
 1 8 --:-- WarmUp
Chest / Beginner
1 sets, 8 reps
 1 8 --:-- WarmUp
--
--
1 sets, 8 reps10 lbs
 1 8 10 lbs --:-- WarmUp
--
--
1 sets, 8 reps10 lbs
 1 8 10 lbs --:-- WarmUp
--
--
2 sets, 10 reps, 00:20 rest
 2 10 00:20 Resisted Strength -- 2 rds
--
--
2 sets, 10 reps, 00:20 rest
 2 10 00:20 Resisted Strength -- 2 rds
--
--
2 sets, 8 reps, 00:20 rest
 2 8 00:20 Resisted Strength -- 2 rds
--
--
3 sets, 10 reps
 3 10 -- --:-- Strength Set -- 3 rds
--
--
3 sets, 8 reps
 3 8 -- --:-- Strength Set -- 3 rds
--
--
3 sets, 8 reps, 00:20 rest
 3 8 -- 00:20 Strength Set -- 3 rds
--
--
3 sets, 6 reps, 00:30 rest
 3 6 00:30 Strength Set -- 3 rds
Lats / Intermediate
4 sets, 8 reps, 00:20 rest
 4 8 00:20 Finisher -- 4 rds
--
--
4 sets, 6 reps, 01:00 rest
 4 6 01:00 Finisher -- 4 rds
  • normal
  • superset
  • alternate
  • circuit

Workout Plan Summary

Traditional strength is when you work on building strength through standard weight training or resistance exercises. "Leg day" or "Chest day" style of training focuses on muscle hypertrophy where you'll perform 3-4 sets of an exercise targeting a specific muscle group. The goal is to use a weight... more

Traditional strength is when you work on building strength through standard weight training or resistance exercises. "Leg day" or "Chest day" style of training focuses on muscle hypertrophy where you'll perform 3-4 sets of an exercise targeting a specific muscle group. The goal is to use a weight or resistance just heavy enough to allow the muscles to fatigue at the end of the allotted reps.

Our traditional strength plan will help you split your workouts effectively through the week and target a specific muscle group each day. The goal is to improve your efficiency of movement and increase the amount of weight moved from week to week.

Mobility Day

Workout Plan Includes:

Ask A Trainer
Workout Plan Logging
Advanced Workout Stats
Purchase Workout Plan
Exercise Sets Distance Time Reps Weight Rest
Hamstrings /
--
Hip Flexors /
--
--
--
--
--
--
--
--
--
--
Core / Beginner
--
--
--
--
--
--
--
--
--
--
  • normal
  • superset
  • alternate
  • circuit

Workout Plan Summary

Traditional strength is when you work on building strength through standard weight training or resistance exercises. "Leg day" or "Chest day" style of training focuses on muscle hypertrophy where you'll perform 3-4 sets of an exercise targeting a specific muscle group. The goal is to use a weight... more

Traditional strength is when you work on building strength through standard weight training or resistance exercises. "Leg day" or "Chest day" style of training focuses on muscle hypertrophy where you'll perform 3-4 sets of an exercise targeting a specific muscle group. The goal is to use a weight or resistance just heavy enough to allow the muscles to fatigue at the end of the allotted reps.

Our traditional strength plan will help you split your workouts effectively through the week and target a specific muscle group each day. The goal is to improve your efficiency of movement and increase the amount of weight moved from week to week.

Push Day: Lower Body (Hammies)

Workout Plan Includes:

Ask A Trainer
Workout Plan Logging
Advanced Workout Stats
Purchase Workout Plan
Exercise Sets Distance Time Reps Weight Rest
Hamstrings /
--
Hamstrings /
--
Quads / Very Easy
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
  • normal
  • superset
  • alternate
  • circuit

Workout Plan Summary

Traditional strength is when you work on building strength through standard weight training or resistance exercises. "Leg day" or "Chest day" style of training focuses on muscle hypertrophy where you'll perform 3-4 sets of an exercise targeting a specific muscle group. The goal is to use a weight... more

Traditional strength is when you work on building strength through standard weight training or resistance exercises. "Leg day" or "Chest day" style of training focuses on muscle hypertrophy where you'll perform 3-4 sets of an exercise targeting a specific muscle group. The goal is to use a weight or resistance just heavy enough to allow the muscles to fatigue at the end of the allotted reps.

Our traditional strength plan will help you split your workouts effectively through the week and target a specific muscle group each day. The goal is to improve your efficiency of movement and increase the amount of weight moved from week to week.

Push Day: Upper Body

Workout Plan Includes:

Ask A Trainer
Workout Plan Logging
Advanced Workout Stats
Purchase Workout Plan
Exercise Sets Distance Time Reps Weight Rest
Lats / Intermediate
--
Chest / Beginner
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
Hamstrings / Beginner
--
--
--
--
--
--
--
  • normal
  • superset
  • alternate
  • circuit

Workout Plan Summary

Traditional strength is when you work on building strength through standard weight training or resistance exercises. "Leg day" or "Chest day" style of training focuses on muscle hypertrophy where you'll perform 3-4 sets of an exercise targeting a specific muscle group. The goal is to use a weight... more

Traditional strength is when you work on building strength through standard weight training or resistance exercises. "Leg day" or "Chest day" style of training focuses on muscle hypertrophy where you'll perform 3-4 sets of an exercise targeting a specific muscle group. The goal is to use a weight or resistance just heavy enough to allow the muscles to fatigue at the end of the allotted reps.

Our traditional strength plan will help you split your workouts effectively through the week and target a specific muscle group each day. The goal is to improve your efficiency of movement and increase the amount of weight moved from week to week.

Traditional Strength Plan
Purchase Plan
Total cost: $40.00

About STR8

  • STR8 Performance
    NASM PES, CES

STR8 Performance provides athletic performance training geared towards building faster, stronger, and explosive athletes. We define our training system on 8 Pillars of Training: injury prevention, speed, power, explosiveness, ambition, determination, work ethic, and impact. Our training sessions are simple, challenging, and efficient with an emphasis on proper form, muscular efficiency, strength and mobility. Now you have access to a variety of those sessions and programs thru the STR8 Performance online platform. Through the app we provide comprehensive programs that can be used at the gym at home, and even when you travel. Let's find and/or create a program that's fits your training and performance goals.

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