If you're trying to decide which strength-focused program is right for you, understanding the differences between Weekly Moves and Strength Moves can help you make the best choice for your fitness goals.
Weekly Moves
Duration & Frequency: Ongoing, 3–5 workouts per week, 30–70 minutes per workout
Program Type: Well-rounded strength training with built-in LISS cardio
Who It's For: Intermediate trainees who want fresh, structured workouts every week
Goal: Build a strong, functional, balanced physique with long-term, sustainable progress
Overview
Weekly Moves is our most popular program — an ongoing plan that resets every week with 5 brand-new workouts. The muscle group split stays consistent while the exercises, supersets, and challenge moves rotate to keep things fresh and your body progressing. It incorporates:
Strength sessions across every major muscle group
Conditioning and deep core work
LISS (Low-Intensity Steady State) cardio
Monthly Challenge Moves for progressive overload
Home and Gym versions of every workout
With 30- and 60-minute options and easy-to-swap alternatives, every workout adapts to your level, schedule, and equipment.
Workout Routine
Monday: Legs + Glutes
Tuesday: Upper Body (+ LISS)
Wednesday: Conditioning + Deep Core
Thursday: Back + Chest (+ LISS)
Friday: Full Body + Deep Core
💡 Pro Tip: Short on time? Focus on the three Foundational Days — Lower Body, Upper Body Push, and Upper Body Pull — and Weekly Moves still flexes with your life.
Key Benefits
5 brand-new workouts every single week — never a stale routine
Hits every major muscle group, plus conditioning and deep core
Home and Gym versions, each in 30- and 60-minute lengths
Monthly Challenge Moves to track real progress over time
Equipment Needed
Dumbbells
Bands
Elevated Step
Barbell, Kettlebell, and Exercise Ball (optional — alternatives always provided)
Strength Moves
Duration & Frequency: 18 weeks (97 workouts), 5–6 workouts per week, 45–80 minutes per workout
Program Type: Dedicated strength training built around compound lifts
Who It's For: Advanced lifters focused on maximizing strength and performance
Goal: Safely build functional, long-term strength through progressive overload
Overview
Strength Moves is an 18-week program built around compound lifts, accessory work, and mobility exercises. Developed with a Physical Therapist and Strength & Conditioning Specialist, it emphasizes progressive overload to help you maximize performance and build lasting strength. This program incorporates:
Push and pull training splits for upper and lower body
Heavy compound lifts with structured progressions
Accessory work to support your main lifts
METCON conditioning
Mobility work and optional accessory days
This is a gym-based program that requires access to a barbell, squat rack, and pull-up bar — designed for lifters with a solid training foundation ready to push their strength ceiling.
Workout Routine
Day 1: Push – Upper Body
Day 2: Pull – Lower Body
Day 3: METCON
Day 4: Pull – Upper Body
Day 5: Push – Lower Body
Day 6: Optional Accessory
💡 Pro Tip: Strength Moves is an advanced program. If you're building your foundation first, start with Weekly Moves to develop consistency and technique before progressing to heavy compound lifts.
Key Benefits
Structured progressive overload to maximize strength gains
Compound-lift focus for functional, full-body power
Push/pull programming that balances upper and lower body
PT-designed to help you train hard while staying injury-free
Equipment Needed
Barbell
Squat Rack
Pull-Up Bar
Dumbbells
Resistance Bands
Elevated Step
Key Differences at a Glance
Feature | Weekly Moves | Strength Moves |
Focus | Well-rounded strength + conditioning, fresh weekly | Maximal strength via compound lifts |
Difficulty | Intermediate | Advanced |
Duration | Ongoing | 18 weeks (97 workouts) |
Workouts per week | 3–5 | 5–6 |
Workout Length | 30–70 min | 45–80 min |
Target Audience | Intermediate trainees wanting variety and structure | Advanced lifters chasing strength gains |
Cardio | LISS built in on Tuesdays & Thursdays | METCON conditioning day |
Equipment | Dumbbells, bands, step (barbell, kettlebell, ball optional); Home or Gym versions | Barbell, squat rack, pull-up bar, dumbbells, bands, step (gym-based) |
Goal | Build a balanced, functional physique with long-term progress | Maximize functional, long-term strength |
Summary:
Choose Weekly Moves if you want a well-rounded, ever-fresh program that keeps you consistent with strength, conditioning, and cardio — adaptable to home or gym and any schedule.
Choose Strength Moves if you're an advanced lifter with gym access who wants a dedicated, progressive-overload program built around heavy compound lifts.
Which Program Should I Choose?
To help you decide between Weekly Moves and Strength Moves, consider your goals, experience, and available equipment:
Scenario 1: You want variety and structure without the same routine
Choose Weekly Moves if:
You want brand-new workouts every week instead of repeating a fixed plan
You're an intermediate trainee building a balanced, functional body
You value flexibility in length (30 or 60 min) and location (home or gym)
Scenario 2: You want to maximize raw strength
Choose Strength Moves if:
You're an advanced lifter comfortable with barbell compound lifts
You have access to a barbell, squat rack, and pull-up bar
Your main goal is progressive overload and building maximal strength
Scenario 3: Limited Time or Equipment
Weekly Moves: 30–70 min workouts, works with dumbbells, bands, and a step; Home versions need minimal gear and alternatives are always provided
Strength Moves: 45–80 min workouts, requires full gym equipment (barbell, squat rack, pull-up bar)
Scenario 4: Newer or Less Experienced Lifters
Weekly Moves is the better starting point, designed for intermediate athletes with easy modifications and swaps
Strength Moves is an advanced program — build consistency and technique in Weekly Moves (or Foundation Moves) first
💡 Pro Tip: Both programs are flexible! You can modify workouts, swap exercises, or adjust volume based on your schedule, fitness level, and equipment availability.
If you have any questions or need assistance, our Support Team is here to help. Contact us anytime at support@movesapp.com — we're dedicated to making sure you have the best experience possible!