The Stronger By the Day (SBTD) program offers 4 programmed days and 1 bonus accessory workout. The app allows you to customize the program to a 3-, 4-, or 5-day training program to accommodate your schedule.
The sessions will have a strength component or primary life such as a squat, bench, deadlift, hip thrust or overhead press along with accessory work, sometimes in supersets or giant sets.
An optional warm-up and conditioning feature are included with your daily workouts. You can toggle to add these to your workout.
You get three programs with a Stronger by the Day membership, an in-gym program, express and an at-home or bodyweight program. You can switch between programs whenever needed, making it easy to keep progressing while you’re traveling, dealing with a gym closure, or are unable to make it to the gym for whatever reason.
When does the weekly program update?
The weekly program will be updated every Sunday night at 12AM according to your device's time.
How long do the sessions take?
Expect to be training for about 1 - 1.5 hours. Disciplined lifters can make the session shorter with shorter rest times and we have a good number of members who regularly finish training in 45-50 mins, but those who take longer rest periods and more dedicated/specific warmups may expect to be in the gym for 1 to 1 and a half hours or possibly longer.
How many weeks long is this program?
This program doesn’t have a start and end date. Your goals don’t end in 4-, 8-, or 12-weeks, so neither should your programming. We write out training in long-term macrocycles (4-6+ months at a time), so we focus on long term sustainable growth and strength gains rather than short term progress that is more likely to end up in a plateau.