Strengthara

75 STRONG

Five training sessions a week and four daily habits: protein, steps, water and sleep.

See all workouts

Written by Strengthara (Zenta AB) · Updated

Lifters who want five hard sessions a week and daily habits to keep.

75 STRONG program cover

How to rotate the workouts

Rotate through Squat Day, Bench Day, Deadlift Day, Press Day and Engine. The strength workouts include conditioning, and Engine is a conditioning workout. The name is not a 75-day deadline: this block has no fixed length. Choose rest days and a pace you can sustain.

  1. Squat Day
  2. Bench Day
  3. Deadlift Day
  4. Press Day
  5. Engine

Take rest days between workouts as you need them. If you miss a day, continue with the next workout in the rotation rather than restarting. Strengthara lets you choose each workout; it does not schedule or advance the rotation for you.

Read the prescription

Sets are working sets. Reps show a fixed number, a range, or a duration; per side means repeat on each side. RIR means reps in reserve: 2 RIR means stopping when you judge you could do about two more clean reps. Rest is between working sets, or the easy interval in interval work. An empty value means that field is not prescribed.

Warm up before the working sets: practise the movement and build toward your working load with easier sets. The tables do not prescribe a starting weight. Choose one that lets you finish the reps with the stated RIR and controlled technique.

Squat Day

Heavy squats, then push, pull, core and a swing finisher.

ExerciseSetsRepsRIRRestNotes
Back Squat45–82180 sMain lift.
Dumbbell Bench Press38–12290 sPush.
Dumbbell Row38–12 per side290 sPull.
Hanging Leg Raise38–15260 sCore.
Kettlebell Swing315–20245 sFinisher.

Bench Day

Heavy bench, pulldowns, incline press and carries.

ExerciseSetsRepsRIRRestNotes
Bench Press45–82180 sMain lift.
Lat Pulldown38–12290 sPull.
Incline Dumbbell Press38–12290 sPush.
Face Pull315–20160 s
Farmer's Carry31–90 sOne rep = one ~40 m carry, a dumbbell in each hand (log the per-hand weight). Go heavier when all three feel solid. Grip and trunk.

Deadlift Day

Heavy deadlifts, step-ups, rows and push-ups.

ExerciseSetsRepsRIRRestNotes
Deadlift33–52180 sMain lift.
Dumbbell Step-up38–12 per side290 sSingle leg. Knee-height box.
Seated Cable Row38–12290 sPull.
Push-ups38–20260 sPush. Under 8: log Incline Push-up.
Side Plank230 s per side–45 sCore.

Press Day

Heavy overhead press, chin-ups and hip thrusts.

ExerciseSetsRepsRIRRestNotes
Overhead Press45–82150 sMain lift.
Chin-ups35–102120 sPull. Under 5: log Band-assisted Chin-up.
Hip Thrust38–12290 sHinge accessory.
Lateral Raise312–20160 s
Dead Bug28 per side–45 sCore.

Engine

Bike intervals, swings and a steady row.

ExerciseSetsRepsRIRRestNotes
Stationary Bike–8 rounds × 30 s work–90 s3 min easy first. Hard = you couldn't talk; easy = full recovery.
Kettlebell Swing515–20245 s
Rowing Machine–900 s––Steady, conversational pace. Prefer to run? Log Outdoor Run.

Choose your next load using Last time

Strengthara shows what you logged Last time. You decide the load and reps today. For exercises with a rep range, this is one way to use double progression:

  1. Begin with a load that lets every working set reach the bottom of the rep range at the prescribed RIR.
  2. Keep that load and add reps over later sessions while keeping the RIR and technique. Log each set as performed, even when sets differ.
  3. Once every working set reaches the top of the range at the prescribed RIR, try the smallest load increase your equipment allows next time. Work up through the range again.
  4. If you cannot reach the lower end with the intended RIR, keep or reduce the load. If progress stalls across several sessions, review rest, recovery and technique before adding more work.

Example: for 3 sets of 8–12 at 2 RIR, Last time might show 12, 11, 10 reps. Keep the load and work toward 12, 12, 12. When all three reach 12 with about two reps left, try a small increase next time. No fixed load jump is required.

For fixed-rep lifts, keep the prescribed reps and use RIR to judge whether a small increase is manageable. For timed, bodyweight and conditioning work, follow the exercise notes. The app neither progresses loads nor changes the written prescription automatically.

Sources: ACSM (2009) supports gradual resistance progression; Zourdos et al. (2016) describes the RIR scale. The exact double-progression rule and rotation examples here are our practical guidance, not a claim that either study tested these five programs.

Follow it free in Strengthara

Open the block picker, choose this block template and sign in to create your block. Make it active, then choose a workout in the iOS app. Log the sets you actually do. The Logbook and Last time are included in Free. Editing the program or creating your own needs Pro.

Follow a program free

Method

Checked

Workout names, exercises, prescriptions, coaching notes and audience come from the anonymous block templates endpoint during the site build. They are a build-time edition of the catalogue; an existing block keeps its own copy. The rotation and progression guidance below are editorial instructions you apply yourself.