8-week strength block
Answer 6 quick questions. Get a full program built for your goal, your schedule and the gym you actually train in.
Free. Takes about 60 seconds.
Rep ranges, exercise picks and how hard we push all come from this.
Sets your starting volume, intensity, and how fast we progress you.
Pick what you can really stick to. Consistency beats a perfect split.
We only program movements you can actually do.
We add extra volume there without throwing the rest off balance. Pick up to 3.
We swap out movements that could aggravate them. Pick all that apply.
Your plan is ready
This is your starting point. Don't love a lift? Tap Swap and change it now. In the app you can change any exercise, set, rep or training day whenever you want.
Week 1 sets your baseline. Your training load climbs through Build and Peak, then a lighter week 8 lets you recover and come back stronger.
Planned weekly training load vs week 1, from your plan. Your real numbers update from what you lift.
You run it in the On Program app. Weights update after every session.
Step 1 of 2
Create your login. You'll use this same email and password in the app, and your plan will be waiting there.
Step 2 of 2
That covers the whole 8-week block. About $3.75 a week.
$29.99$14.99/moYou'll be charged $29.99 today for your 8-week program. After 8 weeks it renews at $14.99/month until you cancel. Cancel anytime at getonprogram.com/manage. By continuing you agree to the Terms and Privacy Policy.
You're on program
Your 8 weeks are unlocked on your account. Two steps and you're training.
Free on the App Store for iPhone.
you@example.com
Your answers and plan are already there.
Android version is on the way. Questions? Email us. Manage subscription.
$29.99 today for your 8 weeks. After 8 weeks it renews at $14.99/month until you cancel. Cancel anytime at getonprogram.com/manage. By paying you agree to the Terms and Privacy Policy.
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