Explore the latest strength training sessions from Resilience, A Private Gym. Updated regularly, these workouts are designed to help you train smarter with proven programming, clear structure, and a focus on proper technique. Suitable for all levels, with movements that can be scaled to your experience.

Want coaching and personalized guidance? Join us for Barbell Club or schedule a session.

Strength Session | [Day, Date]

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Warm-Up

• Movement 1 – reps/time
• Movement 2 – reps/time
• Movement 3 – reps/time

Example:

• 5 min easy cardio
• 2 rounds:
  • 10 air squats
  • 8 push-ups
  • 20-second plank

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Strength / Main Lift

Exercise:
Sets x Reps @ Load/Intensity

Coaching Notes:

• Key cue
• Key cue
• Scaling option

Example:
Back Squat
5 x 5 @ moderate load

Coaching Notes:

• Keep chest tall and core braced
• Control the descent
• Scale by reducing load or reps

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Accessory Work

• Exercise 1 – sets x reps
• Exercise 2 – sets x reps
• Exercise 3 – sets x reps

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Optional Conditioning / Finisher

Example:
8-Minute AMRAP:

• 10 kettlebell swings
• 8 box step-ups
• 6 burpees

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Scaling Options

• Beginner: reduce weight, simplify movements
• Intermediate: follow as written
• Advanced: increase load or intensity

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Coach’s Note

Focus on quality over load today. Strong positions and controlled reps will lead to better long-term progress.

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