Stronger By the Day (SBTD) is a structured, long-term strength program designed to adapt to your schedule and training environment.
Weekly Structure
The program is written with:
4 programmed training days
1 optional bonus accessory workout
Using the app, you can customize your weekly schedule to:
3 days, 4 days, 5 days
This flexibility allows you to adjust your training week without losing continuity or progress.
What a Typical Workout Includes
Each session is built around:
A primary strength lift (such as squat, bench press, deadlift, hip thrust, or overhead press)
Accessory exercises to support strength, balance, and muscle development
Occasional supersets or giant sets for efficiency and volume
Optional features you can toggle on or off:
Warm-ups
Conditioning
Program Options
Every Stronger By the Day membership includes access to three training formats:
Gym (full in-gym programming)
Express (shorter sessions with reduced volume)
Bodyweight / At-Home
You can switch between programs at any time, making it easy to stay consistent while traveling, during gym closures, or when your schedule changes.
How Long Are the Workouts?
Most Gym sessions take approximately:
60–90 minutes
Training time will vary depending on:
Rest periods
Warm-up preferences
Whether you’re running Express or full Gym sessions
Some members finish in 45–50 minutes, while others may train closer to 1.5 hours.
How Long Is the Program?
Stronger By the Day does not have a fixed start or end date.
Instead of short-term programs (4, 8, or 12 weeks), SBTD is written in long-term macrocycles that typically span 4–6+ months. This approach prioritizes:
Sustainable strength gains
Progressive overload over time
Avoiding plateaus and burnout