"Train With The Best"

Build Strength. Move Stronger. Train with Perpetua

Prepare to get stronger with the Perpetua Strength Program — a coach-led approach combining progressive strength training, functional lifts, and expert guidance to help you increase strength, improve performance, and achieve your strongest self.

Join the Strength Program

Rated 4.8 on App Store

"This program completely changed the way I train. In just a few months, my lifts have increased significantly, my form has improved, and I feel more confident handling heavier weights. The sessions are challenging but structured to keep me progressing every week."

Craig Rowe, Strength Program Athlete

THE Proven System THAT Builds Strength

Perpetua Strength Program

A structured 5-day progressive training plan designed to increase raw strength, improve power, and develop functional performance. Follow a science-backed approach, track your lifts, and stay accountable through the Perpetua Training App.

Nutrition for Strength & Recovery

Fuel your training with a practical nutrition strategy designed to support strength gains and optimize recovery. You’ll also have access to Perpetua’s in-house nutrition expert to personalize your plan and ensure your energy and recovery needs are met. Trusted by athletes and everyday lifters alike.

Strength Success Guide

Your ultimate blueprint for building strength — with expert coaching insights from the Perpetua team. Learn proven training strategies, avoid common mistakes, and get the support you need to lift heavier, safely, and consistently.

Join The Best Team

Strength Program Breakdown

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01(Lower body)

General warm-up

3 rounds

10 cat and cow 90’90’ stretch 10 world’s greatest stretch

02(Lower body)

Specific warm-up

3/4 sets

5 back squats (building to 70%) 10 step -ups

03(Every 3 mins)

5x5 back squats @70% of 1RM

Primary strength compound work focused on barbell back squat progression.

Weighted step-ups

Heel Elevated goblet squats.

4 sets x 8 reps per leg

4 sets x 12 reps (Rest 90 seconds between sets)

Single leg extensions

Wall-sit

3 sets x 8 per leg. Tempo (3.1.1.3)

3 sets x 30 / 45 seconds (add weight to increase difficulty) (Rest 2 mins between sets)

The Strength Program: Made for You

1. Structured Weekly Programming

Follow a professionally designed weekly plan that prioritizes progressive overload, compound lifts, and functional strength training. Each week includes clear session breakdowns, key lifts, and planned progressions — ensuring you get stronger consistently over time.

2. Coach-Led Sessions and Guidance

Train with confidence, not guesswork. Our expert coaches provide detailed video instruction, training notes, and cues to help you lift safely, perfect your technique, and maximize strength gains. You’ll understand the why behind each exercise for long-term results.

3. Strength-Focused Training Methodology

From squats and deadlifts to presses and Olympic-style lifts, our program emphasizes the fundamental lifts that build raw strength. You’ll progress methodically, refine your form, and develop the power to move heavier loads efficiently.

4. Train Anytime, Anywhere

With our online format, your training fits your lifestyle. Access your sessions via the Perpetua Training App in any gym with standard strength equipment. No missed sessions, just consistent progress wherever you are.

Your Perpetua Training Membership

Start your free trial now. Cancel Anytime.

Our most flexible plan

€29.99/MONTH

Hyrox nutrition & race guides
All rolling programs and add-ons
Coach support

Only €0.99/day

Online Programs

Online
Programs

Choose any of our online gym programs to follow and be ready to work hard, have fun and get the results you've always wanted.

Hyrox

Official Race Preparation & Pacing

Bodybuilding

Hypertrophy, Symmetry & Sculpting

Strength

Progressive Overload & Peak Power

Frequently Asked Questions

Please contact us if you have any other questions