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28-Day Strength Challenge

Author

Charles Kyle

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Length

4 Weeks

Plan Description

This is a 28-day plan to increase your aerobic engine, build muscular strength, and energize your metabolism.  This plan uses Body Weight Resistance Training. This is the Level 1 plan of a three-part series. I recommend completing level 1 before attempting the other two.


WARNING This is a HARD 28-Day Challenge WARNING


Please allocate about 1 hour per workout.  You will get faster each day.  Every exercise uses industry-standard naming, so if you do not know what an exercise consists of, it is easy to look on YouTube and find an example.  


Must-Have Equipment





    • Exercise Shoes (yes, anything will do)

    • Stopwatch or timer




Useful Equipment





    • towel  

    • pull-up / chin-up bar

    • water bottle

    • foam roller




I have gone back and forth on whether or not to list the chin-up/pull-up bar as a Must-Have piece of equipment.  If you want the most out of this program, I would say it is, but you can use alternate movements to replace those if you do not have it.


Again, without a pull-up or chin-up bar, google pull-up alternative no equipment and pick the exercise to substitute


Hey, did I mention it?  WARNING This is a HARD 28-Day Challenge WARNING


If you have any questions regarding this program or need assistance during the program, email me at chuck@kylecoaching.com or send a text to our support number at 703-952-3414

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x6
6:00 hrs 1:00 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Strength
6:00 hrs 1:00 hrs
Day Off
—— ——

Training Load By Week


Charles Kyle, NPTI-CPT

KyleCoaching, LLC

Achieving success is a common goal, although the definition and its path are as varied as opinions of the best tire pressure to use during a muddy, wintery cyclocross race. While Feed Zone cookies may be a great recovery food after a race, a cookie cutter approach is something you will not experience with us.

Chuck combines lessons learned from years of racing with the most recent innovations in exercise science literature to craft training plans and programs that deliver measurable results.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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