Welcome to STRONG (formerly Train Like Me)

Prepare to level up with STRONG, by Rachel Dillon. Paired with customised nutrition, this program includes weighted, resistance, cardio and circuit training designed to build lean muscle and enhance conditioning in 8 weeks.

Who is STRONG  for?

STRONG is for those of all fitness levels who want to feel empowered through fitness, unlock inner strength and train like Rachel Dillon.

What you can achieve with STRONG?

STRONG will empower you with the knowledge, confidence and discipline needed to unlock your inner strength and take control of your fitness journey. Through completing this program, you can build lean muscle, develop overall strength, endurance and enhance conditioning.

What is included with STRONG?

STRONG is an 8 Week Program that provides you with effective home and gym workout options. You will enjoy 6 workouts per week, broken into four unique training blocks that increase in intensity as you progress.

  • Resistance Training
  • Weighted Sessions
  • High Intensity Interval Training (HIIT) Cardio (Levels 1-3 only)
  • Low Intensity Steady State (LISS) Cardio
  • Circuit Training
  • Core Challenges

Each session includes an activation circuit to appropriately warm up, with each total workout ranging from 45-70 minutes to complete. You will also receive customised Meal Guides that cater for your personal goals and dietary preferences. You can enjoy all training and nutrition features of this Program for 6 months.

What equipment will you need for STRONG?

A standard gym should provide all equipment required to complete gym workouts.

If you're completing STRONG from home, you'll need:

  • A set of dumbbells (ideally two sets, one lighter for upper body, and a heavier set for lower body)
  • Booty bands
  • Ankle weights
  • Resistance bands
  • A skipping rope
  • An exercise ball
  • A yoga mat
  • A bench or sturdy piece of furniture

What level of STRONG  is best for you?

STRONG is available in four different levels, based on your training experience:
  • Level 1: Less than 6 months training experience.
  • Level 2: 6-12 months training experience.
  • Level 3: 12-18 months training experience.
  • Level 4: 18+ months training experience.

Each level is divided into four 2-week training blocks, followed by a 2-week deload phase at the conclusion of the program. The aim is to improve performance and build strength by increasing the intensity in the second week of each training block.

Level 1 includes four full-body weighted workouts and two low-intensity cardio sessions for the first four weeks. From week 5, the workout split is divided into full upper-body and full lower-body sessions with additional core circuits. The rep ranges from 8-12 in this round to allow your body to adapt to the common movement patterns.

Level 2 includes five resistant-training sessions, one high-intensity cardio session, and one low-intensity cardio session to be completed alongside a weighted workout. In the first four weeks, the weekly workout split is divided into upper-body and lower-body focused days with a higher rep range. From week 5, the weekly workout split incorporates full-body workouts with the number of sets being increased and reps decreased, aiming to progress in your strength.

Level 3 incorporates a combination of upper-body and lower-body weighted workouts, core-focused circuits, and high-intensity and low-intensity cardio sessions. In the first four weeks, the weighted workouts are focused on targeting larger muscle groups. During these training blocks the aim is to build strength with progressive overload. From week 5, one lower-body workout is replaced with an additional low-intensity cardio session to allow optimal recovery time. And in weeks 7-8, full body workout splits are re-introduced with an increased working period to continue developing your strength endurance.

Level 4 is divided into three lower-body workouts, two upper-body workouts, and two cardio sessions each week. In this level, the working period for each high-intensity cardio session is increased with each training block. A new training method of pyramid-sets, is also introduced in this round to emphasise on improving your strength with progressive overload.

When can you begin?

STRONG has intakes beginning every Monday, with the next intake commencing on Monday 1 November 2021. As soon as you confirm your order, you will receive instructions on how to access our app and begin preparing for Day 1.

Our STRONG  Program includes access to all App features for 6 months, that's less than $7 per week.

Select a Level

Try it FREE  for 7 days

Kickstart your journey with a free week of access to enjoy all we have to offer. No payment details required.