Get strong · 4 weeks
The Build
Strong and fit, no specialism.
Two minutes of setup on the web, then day 1 is waiting in the app. Day 1 is free; the sessions after it are Kronos Pro.
Strength is the spine, conditioning is the finisher. The one to run if you only run one. A third of the clock is deliberate rest between heavy sets.
What you get
A heavier five-rep press and a faster finisher by the test week.
- 3-4
- days a week
- 45
- minutes a session
- 16
- sessions
- 12
- hours in total
Gear: Needs Dumbbells
At a glance
Starting level: Intermediate
Pick your weekly commitment
- 3 days a week: 12 sessions, about 9 hours over 4 weeks.
- 4 days a week: 16 sessions, about 12 hours over 4 weeks.
Totals use the designed session length. Your chosen duration and the week’s arc move the real number a little either way.
Your first day, previewed
Day one: Dumbbell Push Press, as many as you can, warmed up. The last week: the same test, same rules, and a number to compare.
The first run opens with this test. The full session is written in the app for your gear and level, so this is a preview of the test, not the whole workout.
The arc
The 4 weeks
Every week has a job. The engine holds the shape; what you did last time writes the work.
- Week 1 Groove learn the patterns
- Week 2 Groove add the load
- Week 3 Build the heavy week
- Week 4 Prove re-test
Run it for 4 / 6 weeks. The longer run adds a deload and a peak before the test; it never repeats a week twice.
3 / 4 days a week, your pick at setup. Days move inside the week: 4 by Sunday is the deal, not 4 specific mornings.
The number
Set a baseline. Repeat it. Compare.
Day one: Dumbbell Push Press, as many as you can, warmed up. The last week: the same test, same rules, and a number to compare.
Same test at both ends, so you can see what changed. How much changes depends on the training, the recovery and how you take the test. Run it again and the app composes a different test for the same qualities, so a second run is never a rerun.
Your workouts, your gym
Every session is built for you: your equipment, your level, your time. Invite friends and they get their own version of the same week.
One goal, in your own words
Set it at the start and it sits on your home screen every day. Something like "a heavier five-rep press".
Better with a crew
Share one code and your friends run the same weeks beside you. Each of them gets their own sessions, built for their own gear and level, and the board scores everyone.
The questions people ask next
Who is The Build for?
The focus is Get strong and fit. Check the starting level and the gear line above, then pick the schedule you can keep on a bad week, not a good one. Needs Dumbbells
What if I miss a day?
The days move inside the week. Hitting your number by Sunday is the deal, not specific mornings. The app shows what is left of the week.
How much can I try free?
Day 1 is free. The rest of the program is Kronos Pro. Setup on the web creates your account; the workouts run in the iPhone or Android app. Plans and prices
Two minutes of questions.
A program that fits.
Tell us your gear, your days and your goal, and we’ll match you to the right one. Free to start, no subscription, and the paywall can wait until you’re convinced.
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