Workout Plans

Workout Plans

With a Ross Rehab Workout subscription, you'll gain access to all available programs, designed to help you build strength, improve performance, and stay injury-free at any fitness level.

Strength Foundations Program:

Designed for beginners to intermediates, this 12-week program builds a solid strength base with progressive workouts. The first 8 weeks include 3-4 training days per week: 1 upper body, 1 lower body, 1 full body, and optional cardio. The final 4 weeks ramp up with 2 upper and 2 lower body days, plus optional cardio. Core exercises are integrated throughout. Workouts are 30-40 minutes, with modifications for equipment, making it accessible for home use with dumbbells, a bench, and bands. Perfect for anyone looking to build strength and confidence!

Strength Progressions Programs:

These ongoing programs are designed for intermediate to advanced individuals, with a new 4-week plan released monthly. It's recommended to start with Program 1 and progress through sequentially. Each week includes 5 strength-focused workouts: 2 upper body, 2 lower body, and 1 cardio/interval day (or use this day for a run or a low-intensity walk). Core work is seamlessly integrated. Workouts are 45-60 minutes long, with modifications provided, and are home-gym friendly. While a barbell isn’t required, access to heavier weights is recommended to optimize progressive overload and maximize your results.

Elevate On-the-Go Program:

A 4-week program designed for busy schedules and travel, requiring minimal equipment. Workouts are 30-45 minutes and integrate strength and cardio with a focus on circuits and supersets. Each week includes 4 days of training: 1 upper body, 1 lower body, 1 core and cardio day, and 1 full-body day. Core work is woven into every session, making this the perfect program to stay consistent and fit while on the move!