The Express feature is everything you love about our in-gym training but in a condensed version! With Express, you can expect a session to last anywhere between 40-60 minutes while still having our same focus on progressive overload (to make sure you're getting stronger and making progress!). Our regular Gym program will typically take between 60 - 90 minutes depending on your rest periods.
The Express program is perfect for anyone who needs to get in and out during lunch or if you just need to reduce volume to help with how your body is feeling! We have many members that run Express and still see results and progress.
Switching to the Express version of Stronger by the Day is super simple. It's just another toggle on our app's home screen (situated right between "gym" and "bodyweight). When clicking this toggle, it reduces one set from the in-gym workout.
The Weekly Training Frequency feature allows you to choose between a 3, 4, and 5 day training program. We know life happens and your schedule is not always the same. By clicking on the Calendar icon at the top right corner of the app, you can choose the training schedule that meets your needs.
Can I Change the Exercise Order?
The program is written as a daily and weekly training schedule to remove the planning and organization for you. However, we completely understand that everyone's training schedule and availability is different. Moving the order of the daily workouts should not be an issue when it comes to accommodating your schedule and your rest days as long as you are working to complete your workouts within the training week. Please note, you don't have to stick to one weekly training plan. Feel free to test the different weekly training splits to see how it works best for your schedule.
The same concept applies to the order of the exercises within the daily workout. We completely understand commercial gyms might not have certain equipment or that the area or machine needed may not always be available for supersets. While we do pay closer attention to the order of these exercises for strength goals, it is still ok to move the exercises around or substitute them for recommended alternative exercises (available in the app), to allow you to complete the workout with the same intent of completing the volume prescribed with what equipment is available to you.