Stand Strong App
The app alone.
The 56-day mission, the daily checks and your training log. Bring your own creatine.
Stand Strong App
Every 56 days
Every day for 56 days.
1 scoop of your own creatine. Train. Your rule.
Miss one, start again at Day 1.
3 checks a day. Under 50 minutes. Nothing to plan.
What counts
Train: today's session in the app, under 50 minutes. Zone 2 cardio days count.
Your rule: 1 promise you pick on Day 1 and keep for 56 days. Up at 5. Morning run. No alcohol. Your call.
Photo: 1 a week in the app. On Day 56 it puts Day 1 next to Day 56.
The week.
Lift 4, 5 or 6 days a week, at the gym or at home. Zone 2 cardio the rest.
8 weeks. It gets harder as you go.
Gym: Push
- Bench Press (Barbell), 3 x 8
- Seated Overhead Press (Dumbbell), 3 x 10
- Incline Bench Press (Dumbbell), 3 x 10
- Lateral Raise (Dumbbell), 3 x 15
- Triceps Pushdown (Cable), 3 x 12
- Overhead Triceps Extension (Cable), 3 x 12
Gym: Pull
- Deadlift (Barbell), 3 x 5
- Lat Pulldown (Cable), 3 x 10
- Seated Row (Cable), 3 x 10
- Face Pull (Cable), 3 x 15
- Bicep Curl (Dumbbell), 3 x 10
- Hammer Curl (Dumbbell), 2 x 12
Gym: Legs
- Squat (Barbell), 3 x 8
- Romanian Deadlift (Barbell), 3 x 10
- Leg Press, 3 x 12
- Lying Leg Curl (Machine), 3 x 12
- Leg Extension (Machine), 2 x 15
- Standing Calf Raise, 3 x 15
Gym: Upper (4 and 5-day weeks)
- Bench Press (Barbell), 3 x 8
- Chest Supported Row, 3 x 10
- Seated Overhead Press (Dumbbell), 3 x 10
- Lat Pulldown (Cable), 3 x 10
- Lateral Raise (Dumbbell), 3 x 15
- Triceps Pushdown (Cable), 2 x 12
Gym: Lower (4-day week)
- Deadlift (Barbell), 3 x 5
- Leg Press, 3 x 12
- Bulgarian Split Squat, 3 x 10
- Seated Leg Curl (Machine), 3 x 12
- Leg Extension (Machine), 2 x 15
- Seated Calf Raise, 3 x 15
Home: dumbbells and bodyweight
Push: Push Up 3 x 10, Bench Press (Dumbbell) 3 x 10, Overhead Press (Dumbbell) 3 x 10, Lateral Raise (Dumbbell) 3 x 15, Triceps Extension (Dumbbell) 3 x 12, Triceps Dip 3 x 10.
Pull: One-Arm Row (Dumbbell) 3 x 10, Romanian Deadlift (Dumbbell) 3 x 10, Reverse Fly (Dumbbell) 3 x 15, Bicep Curl (Dumbbell) 3 x 10, Hammer Curl (Dumbbell) 2 x 12, Plank 3 x 40 s.
Legs: Goblet Squat 3 x 10, Bulgarian Split Squat 3 x 10, Romanian Deadlift (Dumbbell) 3 x 10, Lunge (Dumbbell) 3 x 10, Single Leg Glute Bridge 3 x 30 s, Calf Raise 3 x 30 s.
Upper: Push Up 3 x 10, One-Arm Row (Dumbbell) 3 x 10, Overhead Press (Dumbbell) 3 x 10, Bench Press (Dumbbell) 3 x 10, Reverse Fly (Dumbbell) 3 x 15, Bicep Curl (Dumbbell) 3 x 10.
Lower: Romanian Deadlift (Dumbbell) 3 x 10, Goblet Squat 3 x 10, Bulgarian Split Squat 3 x 10, Single Leg Glute Bridge 3 x 30 s, Wall Sit 3 x 40 s, Calf Raise 3 x 30 s.
Zone 2 cardio
30 to 60 minutes. A brisk walk, an incline walk, the bike or the rower. Breathing hard enough that you can talk but not sing.
Every exercise has a swap for a bad back, bad knees, a bad shoulder or no equipment.
Questions.
Still asking? Email us. A person replies.
When do I start?
The day you order. The app opens right away.
What if I miss a day?
You start again at Day 1. Your past days stay in your history.
Do I need a gym?
No. When you start, pick Gym or Home. At home the program is dumbbells and your bodyweight, on the same weeks and stages. Every exercise also has a no-equipment swap.
What's in the app?
The 56-day mission, 3 daily checks, a photo a week, and Mission 2 after that.
Why isn't the app free?
People who pay, pay attention. In a 1985 study, theater-goers who paid full price showed up to more plays than those who got a discount (Arkes and Blumer, 1985).
Want the creatine with it? Stand Strong 56, from $69 a mission.