Ongoing Track
Move serious weight.Stay athletic.
Barbell-focused strength built over time. Squat, press, pull, and hinge so you get strong in every way that matters, without turning into a one-dimensional lifter. The needle you move here is the weight on the bar.
- Goal
- Raw, usable strength
- Schedule
- 4 sessions / week
- Session length
- 45–60 minutes
- Equipment
- Barbell-forward garage gym
- Level
- All levels, loads off your maxes
What you'll build
Strong in every realm.
Maximal strength, explosive power, and strength endurance, programmed in waves that keep the bar climbing without burning you out.
- 01
Maximal strength
Squat, press, pull, and hinge programmed in focused waves. Each wave drives a focus lift up with heavy work and rep PRs.
- 02
Explosive power
Dynamic-effort and speed work so the strength you build is fast, not just heavy. Move serious weight and stay athletic.
- 03
Strength that lasts
Strength that holds up deep into a hard effort, with enough conditioning kept in the week to protect your engine.
The training week
A real week on Strength
Two focus-lift days, a dynamic-effort day, and a conditioning day to keep the engine honest. This is an actual week from the app: Wave 2, Week 6.
- MonFocus lift A: back squat wave + rep PR
- TueDynamic effort + speed (box jumps)
- WedRest day
- ThuConditioning engine: alactic sprints
- FriFocus lift B: bench press wave + rep PR
- SatMeet Yourself Saturday (optional)
- SunRest day
Focus lifts rotate by wave (squat and bench one wave, deadlift and press another), so every big lift gets its turn.
Who it’s for
Built for real athletes with real lives
Athletes who want to prioritize raw strength while keeping their conditioning and athleticism intact. Every lift runs off your own maxes and scales to you, so beginners build a base while stronger athletes keep climbing.
- Barbell-first athletes
- Former lifters coming back
- Beginners building a base
- Athletes chasing PRs
What you’ll need
- Barbell and plates (the backbone)
- Kettlebells or dumbbells
- Pull-up bar
- Room for loaded carries
Built for the garage. No machines, no globo gym. See the full equipment guide.
Inside the app
Your numbers drive the plan
Strength is delivered daily in the Garage Gym Athlete app, with every percentage computed off your own maxes.
Percentages, done for you
Enter your maxes once and every set is prescribed to the pound. When you PR, the numbers update automatically.
Every lift, briefed
Daily athlete briefs explain the intent of each wave, with demo videos on every movement.
PR tracking built in
Log your lifts and watch your maxes climb across the cycle: squat, bench, deadlift, press, and more.
A crew that shows up
Thousands of athletes hitting the same heavy sets every day. Strength loves company.
Results
Real athletes. Real logged numbers.
Pulled straight from athlete logs on the Strength track: over 55 lb added to the deadlift while the mile time dropped 1:28.
FAQ
Questions, answered
- What are the goals of the track?
- Get stronger in every realm: maximal strength, explosive power, and strength that holds up under fatigue, all while keeping you athletic and durable.
- What equipment will I need?
- A barbell and plates are the backbone. Kettlebells, dumbbells, a pull-up bar, and loaded carries fill in the support work. No machines required.
- What skill level is required?
- All levels. Every lift runs off your own maxes and scales to you, so beginners build a base while stronger athletes keep climbing.
- How do I get the best results?
- Train off accurate maxes, attack the heavy work with intent and full rest, and do not let strength days turn into conditioning. Use the daily 9 Elements to recover.
One membership. All of it.
Every track. Every program. $25/month.
Run Strength for a cycle, drop into a standalone program when you want a focused block, and switch tracks whenever your goals change. Your history, logs, and maxes come with you.
25,000+ better humans strong
Train like an athlete. Starting today.
Fathers, mothers, veterans, first responders, and busy professionals around the world train with us every day. Your first week is free. Cancel anytime.