Grown Strong strength series
GS LIFT
Build strength. Refine your lifts.
Purposeful Olympic lifting, strength and accessory work in one clear plan. Start with the free Intro, then explore eight-week cycles with a different training emphasis.
- 8-week training blocks
- 5 training days per week
- Train in the Grown Strong app
Start here
GS LIFT Intro Free
Get familiar with the positions, rhythm and structure of GS LIFT. This eight-week introduction starts with lighter barbell drills and builds toward more confident snatch, clean and jerk practice.
- Barbell foundations
- Lifting positions
- Progressive practice
The cycle library
Choose your next training block
Each cycle is a complete eight-week plan with its own mix of lifting and supporting strength work. Choose the focus that fits your next block.
One payment per cycle. Lifetime access. No subscription.
A clear plan, from your first session
How does the series work?
Start with the Intro, then move through the available cycles in order. Each is a complete eight-week training block, so you can also choose a cycle based on its focus. The numbers help you navigate the series. Completing every previous cycle is not a requirement.
Who is GS LIFT for?
GS LIFT is for people who want a structured plan for the snatch, clean & jerk and supporting strength work. Start with the Intro to get familiar with the lifting positions and the format of the program.
What does a training week look like?
The plans follow five training days each week, with a rest day after the first three sessions and another after the next two. Each workout includes warm-up guidance, programmed lifting and supporting work. You can adjust the calendar to fit your schedule while keeping the sessions in order and allowing time for recovery.
What equipment will I need?
Plan to train in a well-equipped gym with an Olympic barbell, plates, a squat rack, a bench, dumbbells, kettlebells and resistance bands. Accessory equipment varies by cycle, and workouts include guidance and any listed modifications in the app.
How do I purchase and access my program?
The Intro is free. Each paid cycle is a separate, one-time purchase with no subscription or recurring fee. Checkout takes you directly to that program in Fitr. After checkout, you will receive clear instructions on how to download the Grown Strong app and access your program. Your purchased program is yours to access anytime.