Back To The Gym
The world opening back up means a welcome return for lots of things that have been missing from your routine.
One of which is going back to the gym.
Which is great news, but it doesn’t come without challenges.
Have you thought about what you’ll actually do when you walk through those gym doors for the first time?
What exercises you’ll do? How many sets and reps? What movements you’ll focus on? What weights you should begin with?
We’ve developed our Back To The Gym program to take all these concerns away, and ensure you get back into training with a bang.
We want you to return to the gym with certainty and confidence.
Related Programs
You can return to the gym & get results from day one with confidence in your plan & certainty in your results.
Our Back To The Gym Program Allows You To..
Return to the gym with confidence with a structured workout program designed to handle every single aspect of your training for your first 8 weeks back at the gym.
Access a variety of challenging workouts made up of the most effective exercises to build and strengthen your body, PLUS video demonstrations so you’re never uncertain over what to do and how to do it.
Complete strength workouts that progress and challenge you by focusing on the main pillars of basic human movement: squat, hinge, lunge, push, pull, and carry.
Develop your speed, power, and coordination with conditioning workouts designed to improve your overall work capacity and show you what you’re truly capable of.
Improve your range of motion and flexibility with mobility work focusing on your hips, shoulders, and thoracic spine so you can own every inch of every rep without feeling like something is going to go “pop.”
Easily track your health data with access to the Semper Stronger App, which connects to your wearable devices, like Apple Watch & Fitbit, and health apps like MyFitnessPal.
Getting Stronger!
Let us handle the programming for you so you can focus on one thing…
Hit the button below and get access to the Back to the Gym program today.
In 8 weeks’ time you could be stronger, faster, and more flexible than ever before, and have the knowledge from this program to continue to build on all of this long-term.
Let’s do this!
"Back To The Gym" Includes
8-Week Program
This program is professionally designed and tested by Coaches Rebecca & Joel.
The strength workouts are between 60-75 minutes, and conditioning workouts are around 30 minutes.
They are designed to help you get stronger, build muscle, lose body fat, and move better.
Video demonstrations
Gain exclusive access to our videos. We'll demonstrate each exercise, so you don't have to search elsewhere.
We utilize proper form on all movements to ensure you get the most out of each exercise.
Suggested modifications for exercises
Every workout will include notes with suggested progressions or regressions for certain exercises.
With these modifications, the program is scalable for most fitness and experience levels.
Mobile app and Web access
Take Back To The Gym with you anywhere with the Semper Stronger app.
Once you purchase Back To The Gym, you'll have full access to the app. View your workouts, watch the videos, and track your progress all in one place.
This program is included with the Gold membership.
Testimonials
“…the results are real!
I love everything about this program. The video demonstrations are top notch, the pace of the workouts is perfect, the app is very user-friendly, and the results are real! All of my lifts have gotten stronger, I look better, and I feel better. These guys really deliver. I highly recommend it.”
Kevin
“I get this program for free with the Semper Stronger Squad Gold membership.
This program was exactly what I needed! I had a bad habit of doing the same exercises, using the same machines, and not getting the results I wanted. That all changed with this program. I know exactly what I’m doing every time I go to the gym, my workouts are diverse, and if my gym doesn’t have a certain equipment, I can swap it out with a similar exercise.
The best part is that I get this program for free with the Semper Stronger Squad Gold membership! You can’t beat that deal.”
Jenna
About Rebecca
- Semper Stronger Creator
- Certified Personal Trainer - 7 years of experience
- USAW L1 Sports Performance Coach
- StrongFirst SFG Level II Kettlebell Coach
- StrongFirst Iron Maiden
- Semper Fit Trained
- TRX Certified
- Precision Nutrition Pn1 Certified
- Jocko Fuel Sponsored Athlete
- Award-Winning Fitness Industry Leader
FAQs
How long do the workouts take?
What equipment do I need?
How many workouts are scheduled per week?
How can I modify workouts if I can't do them?
There are exercise notes on moves that may need modification depending on your ability.
For example, if you’re unable to complete a strict pull-up, we suggest you do banded pull-ups, jumping pull-ups, or assisted pull-ups.
If you are able to do strict pull-ups with ease, we suggest weighted pull-ups to challenge yourself.
How will I know when to progress?
How much weight should I use, and for how many reps?
There is a suggested rep range for each exercise, but there is no set weight for any of the loaded exercises. This will depend on your strength and ability.
If your primary goal is strength, we suggest using heavier loads with reps on the lower end of the suggested range. If your primary goal is hypertrophy (size), opt for load that keeps you toward the higher end of the suggested rep range.
You can log the weights you use on the app to track your progress week-over-week.
Can I start anytime, or do I have to start on a specific day?
What if I have an injury or limitation?
How long will I have access to the program?
If you purchase the program as a one-off, you’ll be able to access it within the app for 4 months from the date of purchase.
If you’re a Semper Stronger member, you’ll have access for the duration of your membership.