THE PROGRAM: 

• Three full-body strength training workouts per week

• Instructions, demo videos, and guidance so you know exactly what to do

• Log your weights, reps, and notes to see your progress over time

Additional features:

• Movement tutorials and how-to guides so you can learn proper form and execution

• Additional on demand workouts to customize your routine

• Growing library of additional resources to support your training

BUILT FOR ALL LEVELS: 

• All workouts are assigned using rep ranges and rate of percieved effort (RPE), so you work and progress to match your own ability. 

• Exercise swaps are provided so you can adjust the workout based on your preference, skill, and equipment availability. 

• All workouts include a warm up, power development, lifts for strength, and cooldown, ensuring your body gets everything it needs. 

PROGRAM REQUIREMENTS: 

Equipment: This program is designed for the gym or a well-equipped home gym. It utilizes a variety of equipment, and at minimum you'll need several weight options of dumbbells and/or kettlebells. 

Independent Training: This membership does not include 1:1 support or coaching.  Resources and guidance are provided, but you should feel comfortable implementing a program on your own. 

Physical Readiness: This program assumes you can perform basic movement patterns and are free from injuries that would limit training.  

*If you're working around an injury, need modifications, accountability, or have specific equipment limitations, please consider the BOLD Strength Custom Program.

App Access: Programming is delivered through the BOLD Strength app.  A smartphone is required, as the program cannot be accessed from the web or a computer.