Increase Strength. Build Muscle. Lose Fat.
Fitness and nutrition programs designed to make you look good, feel great, and perform well.
8 Educational Chapters
Each chapter explores the why and how behind important programming topics and provides clear solutions to frequently asked questions.
Chapter 1
Strength & Hypertrophy: Training Fundamentals
The basics of strength and hypertrophy training and how to design an effective, research-based weight training program.
Chapter 2
Nutrition: Fueling For Fitness
How nutrition habits affect exercise performance and research-based dietary strategies to help maximize muscle growth, efficiently lose fat, and get the most out of your workouts.
Chapter 3
Cardio: Fat Loss & Work Capacity
How to lose weight through cardiovascular exercise and an easy to follow, research-based guide for fat loss programming.
Chapter 4
Warm Up: Heat & Movement
The exercise performance benefits of warming up and how to build your own effective routine.
Flexible First Steps
It can be tough to get started. Looking for a simple program designed to help beginners get started for the first time?
9 Complete Workout Programs
Gain Strength. Build Muscle. Lose Fat.
Fitstra workout programs are designed to accommodate brand new, first day lifters as well as those who have been in the gym for years.
Beginner
A 2-3 day/wk, full body weight training program designed to introduce barbell exercises and basic movement patterns to novice lifters while improving strength and hypertrophy. Download for free and start now.
Upper Lower
A 4x/wk, 10+ week weight training program designed to target strength and hypertrophy through an upper body/lower body split. All major movement patterns are hit twice a week. Both the strength and hypertrophy versions are 10 weeks.
LPPLU
A 5 day/wk, 10+ week weight training program designed to target strength and hypertrophy through a blended legs/push/pull/lower/upper routine. Both the strength and hypertrophy versions are 10 weeks.
Legs Push Pull
A 6 day/wk, 15+ week weight training program designed to primarily target hypertrophy through an alternating legs/push/pull setup.
Fitstra Beginner Program
Workout Journal
The workout journal is a fitness tracker designed to teach new lifters how to run the Fitstra Beginner program.