Introduction to the StrengthErg (4 Weeks)

Objective: Familiarize yourself with the StrengthErg, develop proper form, and build a foundation of strength and confidence.

Note: Establish Benchmarks before beginning training plan. Use these to guide your progress and to retest at the end of training cycle.Each workout should be repeated at least 3 times per week. The concentric loading of the StrengthErg reduces muscle soreness and accelerates recovery, allowing you to train more frequently without overtraining. Begin every session with light cardio as a warm-up and finish with stretching as a cooldown.

Week 1: Getting Started

Exercise	Sets	Reps	Damper	Rest between sets
Leg Press	3	10	4–6	1 minute
Seated Row	3	10	1	1 minute
Chest Press	3	10	1	1 minute

Week 2: Developing Control

Exercise	Sets	Reps	Damper	Rest
Leg Press	4	8	6–8	1 minute
Seated Row	4	8	2–3	1 minute
Chest Press	4	8	2–3	1 minute

Week 3: Increasing Intensity

Exercise	Sets	Reps	Damper	Rest
Leg Press	5	6	6–8	90 seconds
Seated Row	5	6	2–3	90 seconds
Chest Press	5	6	2–3	90 seconds

Week 4: Consolidation

Exercise	Sets	Reps	Damper	Rest
Leg Press	4	10	6–8	1 minute
Seated Row	4	10	2–3	1 minute
Chest Press	4	10	2–3	1 minute