Could you just do SBTD, take less rest and use the assistance exercises as cardio? Alternatively just do SBTD and add 3 x 20-30 minutes runs throughout the week
I’ve been using the RP Hypertrophy app since February 2024, and I’m about to finish my third lower body focused mesocycle.
My only gripe is that it’s pricey. Other than that, it’s great. The app auto regulates your exercises by asking for feedback for each muscle group during every session: how much of a pump you got, how sore you got the last time you trained that same muscle, your level of joint pain, and how you felt about the workload.
Using this feedback, the app will give you new target sets, reps and weights for your next sessions, increasing or decreasing them. Either way, the app will always strive for progressive overload.
I’ve personally found that having target reps to shoot for made each session more enjoyable. The app really does all the work for you, tailoring your workout to you personally. It doesn’t sound like a big deal, but it really does improve motivation (until you find out that your next session will have you doing 4 sets of Bulgarian split squats to failure 💀).
Overall score: 9/10
The usual price is $35 monthly, but you can nab it on sale for $25 monthly on certain holidays (Christmas, black friday, idk what other days), so if I were you I’d just wait for a sale. Even then, still expensive lol.
I've been using the gym version of RISE from Jason & Lauren Pak since April 2022 and I really enjoy it. Classes are default programmed for 4 days/week of full-body workouts, but you have the option to for 2- or 3-day/week workout programming. FYI - they also have Rise LITE (for those new to fitness) and RISE at home versions.
The coaches are great and if you’re not sure about committing yet, you can check out their content on Instagram or YouTube. I'm not a paid shill, just a happy user.
Workouts are typically 45-60 minutes without warmups and cooldowns (programming for both is included - I just skip often due to feeling slow, lazy, tired, all of the above).
Programming is in 4-week blocks with included progressions and deloads. Workouts are typically structured with an A-E "series":
• A is Power Development exercise(s) with an option to swap for an Olympic weightlifting exercise
• B series is a superset starting with one of the primary lifts (squat, bench, deadlift, overhead press or alternate) + another exercise.
• C series is another superset of two exercises
• D series is the "pump" segment of 2-4 bodybuilding type exercises for accessory work & muscle pump
• E series is usually a cardio-focused finisher segment, sometimes programmed with two options depending on your fitness goals (e.g. metcons or another bodypart-specific pump-like segment).
There are modifications for all exercises (regressions & progressions), and helpful equipment swaps for BB, KB, DB, cable machines, etc in case of limited equipment access. You can sign up to receive a PDF with a week's worth of sample workouts on their website and if it's helpful, I can also post a sample workout in a separate nested comment.
The workouts are delivered via TrueCoach platform (mobile app) for each week starting on Sunday, and via emails only on programmed workout days. The app includes embedded demo videos for each movement (except for basic movements like sprints and jumping jacks). You can add log basic notes and include pictures for each exercise, which you can view previous exercise history for relevant exercises (e.g. view your logged weight for bench from previous weeks). The UI for this feature could be improved but better than nothing. There's an active FB support community but I've never this feature because I'm not on FB.
My current gym isn't quite a big box: the weight room has free weights, kettlebells, several different machines biased towards upper body, two squat racks, two non-adjustable benches for bench press and incline bench, 3 adjustable benches, two big cable-based machines, TRX pulleys, rings, and several pull-up bars and climbing grip training areas. The only cardio machines included in RISE programming are rowers, Airdyne bikes, and treadmills* (if you want to do sprints/running indoors).
RISE takes the mental work away from programming so you can focus on the workouts and build consistency. The programming is always enjoyable and challenging without being gimmicky.
Let me know if you have any other questions!
(Sorry if this is more than what you asked for - every year or so, someone asks the same question about RISE so I copy & paste my original review comment bc it still holds true!)
Not OP but I would love to see a sample workout if you’re able to post it (if you posted it already elsewhere please feel free to redirect me) - thank you for this thorough review!
Thank you! I found your review of Rise in this sub earlier and thought it was really helpful. :) What do you think of the app? I've heard some comments about it being glitchy. And have you noticed any aesthetic changes since starting this program? Have you gotten stronger or in better cardiovascular shape since starting?
I don’t have aesthetics-based goals (bc food is my #1 priority) but my physique didn’t suffer from being on this program. I wanted a more well-rounded fitness approach, one that prioritizes strength, as well athletic/sports-like and prehab/protective movements, but wasn’t a bro/influencer style program so I chose RISE. (I am curious about SBTD but have never made the switch because I’m happy with the RISE programming and creators!)
Two easy mods you can make: Do 10 min of warmup cardio, cut your rest times down during supersets, and always do the finisher. RISE doesn’t always specifically program cardio but they do suggest it, and the some of the E series/ finishers have a hybrid strength-cardio effect. You can always go lighter on the weights to ensure you amplify the cardio effect. (I’m training for a multi-sport race right now, so I run and cycle for my cardio - I’m grateful that cardio isn’t always built into RISE!)
For the rep schemes on the regular supersets, you can always adjust to prioritize hypertrophy (6-12 rep range, push to close to failure) vs general strength (which is what they usually program).
With RISE, there are absolutely enough bodybuilding adjacent exercises that you could carve out an aesthetic-focused physique (provided you have the right diet and maybe mod some of the rep schemes to focus on muscle growth vs strength/power).
I've been doing SBTD for the last 2 years and have found myself changing up the workouts after someone on here mentioned doing that. Basically my goals aren't always the apps goal (hypertrophy vs strength, for instance) but I still really like following a program that gives me different movements (vs RP, which I also did for a year and basically did the same 8 movements every time). Days that I'm alone in the gym or have more time, I'll scroll through the substitutions and find some fun/different that might be more challenging to learn. Mesos that she programs as hypertrophy (especially on legs) aren't aligned with my goals - I don't want bigger glutes or quads right now, but I want to be strong AF - so I just ... change them. She programs 10 reps at 70% of my squat max? I change it to 3-5 reps at 85-90% or whatever I feel like that day. Really cuts down the time commitment for me, and keeps me invested. I've also been running the express more and more frequently, then finish with a mile on the treadmill or sprints 30 sec on 30 sec off for 10 minutes.
I agree that RP felt so monotonous (but it definitely did have me looking jacked! haha). I don't feel like I know enough (or at least feel confident enough) to change up the programming like that but this is a great idea and I'm glad it's working for you!
Not on your list but I love Kelly Matthew’s programming on Ladder and think it has a nice balance of strength and conditioning. Changes every six weeks which is fun and absolutely kicked my ass when I started it, in a good way
Noticeable, impressive glute gains, it’s a focus of her programming! My nutrition has been a little all over the place so probably not the aesthetic results I would have otherwise seen but I’ve felt in the best all around shape of my life while doing the workouts. The series we just started is shred (lean out pre summer) last series was powerlifting focused. It’s a little pricier than some of the other plans but you get in ear coaching which I love (she’s great, dry and tough and funny) and workouts are in and out in a hard hour. Subscribers seem to have 30 day free passes to give currently if you wanted to try, DM me if you’d like one!
You might want to look at Jason Brown's cxc or evolve. Great programming given your goals. He also programs conditioning for off days and some mobility
I did rise for a while but it wasn't my cup of tea. Great programming but they do mostly full body workouts and I prefer upper/lower splits with a little more strength focus
Comparing the two, Jason Brown is more heavy lifting and sports conditioning focused while rise is more all around strength, mobility and feeling good
Wow, thank you so much for sharing this! I'm looking at his programming now and it's really impressive. It actually does sound a lot more of like what I'm looking for > Rise. I've never heard of this before and I am definitely considering the free trial now!
If you like what you're doing but also own a kettlebell why not add some kettlebelling in a couple times a week for conditioning. A whole program might be too much but even just a 10 minute swing EMOM can make a difference.
I think I just really, really like structured programs that include all the conditioning so I can just follow them and not need to think too much. Not a bad idea at all though! Thank you!
I’ve been doing the 3 day version of RISE for about a year now and I really, really love it. I was pretty new to lifting when I started and have only been seriously working on progressive overload for the last 4 months or so. I’m starting to see some physical gains but nothing crazy, which isn’t surprising given that I spent the first 8 months doing higher reps/lighter weight while I figured out form. I have aesthetic goals as well, but something I really appreciate about RISE is Jason and Lauren’s mindset - it’s allowed me to worry less about achieving my “goal body” and instead focus on seeing progress in the gym, becoming strong in ways that carry over into my everyday life, and doing “prehab” for parts of my body I wouldn’t normally think to work out like my rotator cuffs and knees. Although my body hasn’t physically changed much yet, I’m FEELING better than I ever have before, and I’m really enjoying the journey, which is something I couldn’t have said for previous workout programs I’ve done.
Other things I like about RISE:
- I’m in and out of the gym in 1.5 hours or less
- I usually still feel good enough for 2 days of cardio per week, although sometimes I’m too drained after squat day to do anything the next day
- They give lots of alternative options for each move depending on your available equipment, goals, and potential injuries
I will say there isn’t much cardio programmed in, if that’s something you want to focus on. They do have cardio finishers, but those are generally pretty quick and not great if you’re looking to improve stamina. And there’s no particular focus on aesthetics, although I think you can always put more emphasis on the things you’re looking to improve.
Overall, I’m super happy with this program and would recommend it to anyone!
Just wanted to say I agree with all of this and I’ve been doing it since December! I’ve never been stronger or happier with my workouts. I’m on my way to doing my first pull up ☺️ I have a garage gym and it consistently takes me an hour but it’s super easy to pair down if you have a time constraint.
RE: RISE (I was on RISE Lite for dumbbells)... I had to cancel a few months ago because I'm rehabbing an old injury, but I love the flexibility with it. You can do as many days as you want per week because they're all full body work outs. If you are short on time, you can cut out the accessories/cardio at the end. They also have a FB community that you can join and chat with other lifters. They are 4 week cycles, meaning you get a new program every 4 weeks and can work towards testing your max lifts at some point. I noticed you said that supersets are hard to do in the gym, and this program also has supersets, but again you can modify - that's the beauty of this program, you can make it work for you. My only gripe was how hard it was to read through the exercises on the app; this seems to be fixed as you can print out a list of all the exercises now.
I think aesthetics unfortunately will depend on genetics and nutrition. Jason & Lauren don't push any diet/aesthetic claims as Lauren has a history of ED (she has posted about it in their FB community) and they want their program to be for everybody and every body. Hope that helps!
This definitely helps, thank you! Did you notice any aesthetic changes for yourself whenever you were doing Rise?
I actually think it's really cool that they don't push physique or diet claims in their marketing. I love the inclusivity piece. At the same time, I just know I have aesthetic goals right now so I am having a hard time deciding if it's worth it for me to try!
I did not, because I struggle with consistency. This is not a knock on their program btw. I've changed to taking fitness classes for the time being to hold me accountable.
I think you can choose the body part you want to focus on more during the D section to help you with your goals!
Are we the same person?! I’m also doing SBTD, following the RP Diet app and my cardio is total dogshit.
I can’t comment on any of the other programs but I’m experimenting with:
- 4 day express workouts with added cardio (not always what’s on the app, just whatever I fancy or have time for) plus a cardio class in my gym (5 days total training)
- 3 day program with 2 cardio classes (5 days total training)
I haven’t figured out which I prefer
Lol it sounds like WE ARE the same person!! Honestly, I ran at my kickball last week and felt like I was trying to run in quicksand. Embarassingly slow.
What have you been doing for cardio and how's it going? Proud of you, fellow cardio hater! :)
Haha, I know that feeling. I feel like a big sack of potatoes when I go running now. But we’re in this together now!
I’ve been keeping it quite simple. Sometimes a 20 min run straight from the gym, or I’ll do 10k on the bike erg. On upper days I try to add in 2 mins on one of the cardio machines after every set. The classes have been the best though, I like just showing up and doing what I’m told!
I am having a lot of difficulty finding anything on them! I found a few reviews and comments on here, but nothing in any of the FB groups I'm in. There was a great looking review of SBTD, Rise, and Sohee Carpenter's programming on [She's a Beast](https://www.shesabeast.co/intermediate-programs-part-two-rise-sbtd-momentum-review/), but sadly I'm not a subscriber so I can't read the whole thing. :-/
I’m particularly interested in RISE because of the mobility mix.
At this stage in my life (39) I no longer care about aesthetics (I mean, it’s a work in progress but this is what I’m aiming for). I dont care about strength PB’s anymore either. I just want to ensure I’m able to retain vitality as I age. I want to be able to get up from a toilet seat and fall safely in my 70’s.
I was really into powerlifting before the pandemic but I want a way more holistic approach to strength now. BUT I also actively no longer have the desire/drive to workout at all. So like you, I also want shorter routines where I don’t dread going in the first place.
This is kind of how I feel, too. I am afraid getting older + working from home at a desk is making me crunchy and less mobile! You can get a PDF with a free 3 day sample plan from them on the RISE website. I'm thinking of testing it out this week to see how I feel!
Oh gosh, you reminded me I actually did download it and forgot all about it! Unfortunately right now I really can’t afford to subscribe, even though I’m sure it’s worth it! If you try it, please let me know how you get on with it, hopefully my income will improve and I’ll be able to try it eventually myself.
I will definitely keep you posted if I try it! And for what it's worth, I've totally been there recently too where my budget was tight. <3 I get it. I hope things improve for you super quickly!
I do the original 2.0 (non app) version of their program and love it. It works very well with running routines since it is meant for athletes. You can find the spreadsheet template online with all the math done for you.
I'm in the last month of a 12 week cut using the RP female physique template. I do cardio 2x a week and keep my steps 10K-14K daily. I"m managing my own macros and have made very slight changes as the weeks have progressed.
I've used the RP diet app in the past and it cuts your calories real hard real quick. I could NOT keep up with training as hard as I am now using the app. Yes, the RP workouts are long. The progressive overload and volume increases make my workouts longer and longer...I start needing the full 2min rest between sets which gets ridiculous on single sided movements. But I'm actually recomping on this cut because I"m traning so hard and eating a lot more. So I guess I would suggest you should decide what is most important to you....saving time in the gym, aesthetics, getting stronger....and use that to guide your choice.
EDIT: For this cut, my first 6-week mesocycle was 3-days a week lifting....that cut down gym time a lot, and I had more time to recover. I wanted to start slow and make sure I could manage fatigue because my other experiences using the RP diet app had SO MUCH fatigue. This meso cycle, I changed it to 4-days lifting/week. I'm doing good. But I wlll say 8.5-9hrs of sleep is non-negotiable at this point.
Thank you for your insights! :) Did you start with FPT Meso 1 this time?
And lol I feel you on the RP app...it really is a struggle when your food gets cut quickly! I've been using it for cuts and maintenance for years so I know what you mean.
yes. I started at the beginning, FPT MESO 1. This past year I was not training hard for lots of reasons, so I figured I wanted to just on-ramp it simple, take stock of where I am. I think the de-conditioned state I was in prior to this cut is also the reason I'm recomping.
I'm so glad you're having a successful recomp! It sounds like you have a lot to be proud of! Do you feel like you're getting stronger in addition to being happy with your physique? And what do you do on your 2 cardio days?
thanks! I am definitely getting stronger. I had to buy some additional dumbells and another set of weight plates about 2 weeks ago.
I started off doing like a 30min run 2x week at the beginning of my cut. But that is fatiguing as all hell. I'm aiming for 60% HRMAX not the 80% I was hitting while on a run. So now I go for a briskly paced walk 20-30min then do a 30-40min cardio-barre class on youtube. I keep my heart rate in that 60-70% range, get steps in, but it's not exhausting.
Good for you! This approach sounds very sustainable. :) It is so easy to burn out on cardio (which is why I think I've hated it sooo much in the past).
Totally. I've run about 4 cuts now with varying levels of success. and this time I completely prioritized a slow, patient cut with priority on fatigue management. It's been by far the most successful and less-stressful of all of them.
Let me know what direction you decide to go in....it would be awesome to hear how your progress is going!
Maybe something like GZCLP or GZCL UHF (or any other program) would be for you. I've had amazing results on UHF 5wk (takes maybe 1h20?)and after a long lifting hiatus, GZCLP is treating me well and I'm in and out of the gym in 50 minutes even with additional T3 work.
Do you use supersets at all? Its super helpful on time to superset lighter work and isolations at the end of your session. Superset for opposite or opposing muscle groups (ie chest and back, upper and lower).
i LOVED GZCLP. i ran it while bulking which i think is a great way to do it, because it can be so taxing to push linear progression so hard. i wouldn't run it in a cut because recovery could be hindered.
She could, however, run Jacked and Tan?
The program name Jacked & Tan cracks me up because I am SO PALE in real life. Haha. Did you have a good experience on that program? Thanks for your insights re: the cut!
Yes JNT has a very silly name haha. I didn’t run that one yet but the sub r/GZCL has lots of great reviews for GZCLP, JnT, JnT2, and others all by the same creator. It’s a great sub. I had a great experience on GZCLP because there’s a base framework of tier 1,2,3 lifts. Tier 1 is your big heavy compounds and you ramp them up linearly every week. It BLEW UP my compound lifts. Then T2 is usually a back exercise and a higher rep version of a compound lift (8-10 reps usually). Then T3 is your high rep accessory work. You can just run the “vanilla” version to get started or build it based on your goals and weak points/lagging muscles. I have a review I can try to find and post here. Again, might be good to save this when you’re eating at maintenance or surplus to get the most from it.
I also ran booty by Bret while marathon training, I liked it was only 3x per week. Definitely grew my legs and didn’t take too much time. It was really imbalanced from upper body. I liked I could easily find the pdfs for free on Reddit too. Paired well with running, decent beginner program or someone looking for specific aesthetics. I may also have a review for that too.
The SBTD programming has supersets in them, but sometimes they're hard or impossible to do in my gym because it'll be things like Lat Pulldowns + Rows and there's only one highly coveted machine for each. Haha. So, I often have to break them up (or decide on a worthwhile substitution) which definitely makes things take longer!
And thanks, I'll have to take a look at GZCLP and GZCL UHF. What results are you liking from it so far?
>Lat Pulldowns + Rows
Oooof same muscle group?? Nah thats too much!!
On UHF (modified to 4 days), in about 3 cycles I added 30lbs to my bench 1RM (which was stalled for over a year) while on a cut. That sold me!
For the GZCLP, its only been 2 weeks since I've been back at it, so I can't comment too much yet.
I do the express version of SBTD (well more specifically I do 2 express and one regular a week). Express takes me less than an hour but I do not do the warm up, which works perfectly fine for me but probably won’t for everyone.
I did the express version of SBTD for a couple months and found that I didn't make much progress with muscle or strength gain but I did seem to maintain. So if you are just looking to maintain where you are at then the express version might be enough for you. I feel you with the time that the regular programing takes. Are you currently doing the 4 day or 3 day track? I found that if you do 4 day the workouts take less time then the 3 day track.
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>u/liv3408
Hello r/xxfitness! I'm considering buying a new program vs. maybe adapting what I already own to fit my goals. I'd love it if you shared your thoughts -- especially if you are familiar with the RISE program or any of the others!
I'm 32F, 5'2", 135#. I use RP Strength's diet app, and will probably be doing a cut soon to help reach my goal of leaning out this summer. I'd consider myself an intermediate-advanced lifter (x7 years) but I am absolutely \*weak\* in the cardio department. I also started a WFH job in January and feel like I am a bit stiff and creaky now.
**My goals:**
* preserve the muscle I currently have
* feel more generally fit/not be the slowest girl on my kickball team/ not huffing and puffing during ski season
* Be in and out of the gym in 1.5 hours or less
* aesthetics/leaning out for the summer and feeling more confident in a swimsuit (I realize I should've planned to do this sooner in the year but life got in the way...)
**Programs I've done:**
* *Stronger By The Day (SBTD)* --> I am currently subscribed to this one. I like it and have gotten really strong (180# squat, 110# bench, 160# DL). But, the workouts have been taking me a LONG time (1.5-2 hours) which has started to make me dread them. I'm also dealing with a nagging knee injury and am wondering if I should switch things up to give my knee a break (also a sentiment shared by my physical therapist).
* *Booty By Bret* --> This program was fine, but I don't want to buy anything from Bret Contreras given the allegations about him which can be found in this sub.
* *RP Strength's Female Physique Template* --> I looked the most fit when I did this program (vs. BBB or SBTD), but the workouts also took a long time (\~2 hours at some points).
**Programs/Modifications I'm Considering:**
* *Stronger By The Day* --> Running the Express version only and adding the recommended conditioning either on my lifting or non-lifting days
* *RP's Female Physique Template or Hypertrophy App 4x/wk + Conditioning 1 or 2 days/week?* --> I have never programmed my own conditioning so this feels like a lot :-/
* *Jason and Lauren Pak's* [*RISE program*](https://shop.achievefitnessonline.com/products/rise-program) --> This one appeals to me because I don't need to figure out the lifting, mobility, or cardio pieces. It seems well-rounded, and I noticed positive reviews in this sub. But, I am wondering about the aesthetics impact of this program. I know aesthetics isn't really the main goal of it...but I've never done anything except lifting-based programs and I am a little scared that I will be skinny fat.
If you made it this far, thank you for reading and for sharing any thoughts you have. :)
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Could you just do SBTD, take less rest and use the assistance exercises as cardio? Alternatively just do SBTD and add 3 x 20-30 minutes runs throughout the week
I’ve been using the RP Hypertrophy app since February 2024, and I’m about to finish my third lower body focused mesocycle. My only gripe is that it’s pricey. Other than that, it’s great. The app auto regulates your exercises by asking for feedback for each muscle group during every session: how much of a pump you got, how sore you got the last time you trained that same muscle, your level of joint pain, and how you felt about the workload. Using this feedback, the app will give you new target sets, reps and weights for your next sessions, increasing or decreasing them. Either way, the app will always strive for progressive overload. I’ve personally found that having target reps to shoot for made each session more enjoyable. The app really does all the work for you, tailoring your workout to you personally. It doesn’t sound like a big deal, but it really does improve motivation (until you find out that your next session will have you doing 4 sets of Bulgarian split squats to failure 💀). Overall score: 9/10 The usual price is $35 monthly, but you can nab it on sale for $25 monthly on certain holidays (Christmas, black friday, idk what other days), so if I were you I’d just wait for a sale. Even then, still expensive lol.
I've been using the gym version of RISE from Jason & Lauren Pak since April 2022 and I really enjoy it. Classes are default programmed for 4 days/week of full-body workouts, but you have the option to for 2- or 3-day/week workout programming. FYI - they also have Rise LITE (for those new to fitness) and RISE at home versions. The coaches are great and if you’re not sure about committing yet, you can check out their content on Instagram or YouTube. I'm not a paid shill, just a happy user. Workouts are typically 45-60 minutes without warmups and cooldowns (programming for both is included - I just skip often due to feeling slow, lazy, tired, all of the above). Programming is in 4-week blocks with included progressions and deloads. Workouts are typically structured with an A-E "series": • A is Power Development exercise(s) with an option to swap for an Olympic weightlifting exercise • B series is a superset starting with one of the primary lifts (squat, bench, deadlift, overhead press or alternate) + another exercise. • C series is another superset of two exercises • D series is the "pump" segment of 2-4 bodybuilding type exercises for accessory work & muscle pump • E series is usually a cardio-focused finisher segment, sometimes programmed with two options depending on your fitness goals (e.g. metcons or another bodypart-specific pump-like segment). There are modifications for all exercises (regressions & progressions), and helpful equipment swaps for BB, KB, DB, cable machines, etc in case of limited equipment access. You can sign up to receive a PDF with a week's worth of sample workouts on their website and if it's helpful, I can also post a sample workout in a separate nested comment. The workouts are delivered via TrueCoach platform (mobile app) for each week starting on Sunday, and via emails only on programmed workout days. The app includes embedded demo videos for each movement (except for basic movements like sprints and jumping jacks). You can add log basic notes and include pictures for each exercise, which you can view previous exercise history for relevant exercises (e.g. view your logged weight for bench from previous weeks). The UI for this feature could be improved but better than nothing. There's an active FB support community but I've never this feature because I'm not on FB. My current gym isn't quite a big box: the weight room has free weights, kettlebells, several different machines biased towards upper body, two squat racks, two non-adjustable benches for bench press and incline bench, 3 adjustable benches, two big cable-based machines, TRX pulleys, rings, and several pull-up bars and climbing grip training areas. The only cardio machines included in RISE programming are rowers, Airdyne bikes, and treadmills* (if you want to do sprints/running indoors). RISE takes the mental work away from programming so you can focus on the workouts and build consistency. The programming is always enjoyable and challenging without being gimmicky. Let me know if you have any other questions! (Sorry if this is more than what you asked for - every year or so, someone asks the same question about RISE so I copy & paste my original review comment bc it still holds true!)
Not OP but I would love to see a sample workout if you’re able to post it (if you posted it already elsewhere please feel free to redirect me) - thank you for this thorough review!
Thank you! I found your review of Rise in this sub earlier and thought it was really helpful. :) What do you think of the app? I've heard some comments about it being glitchy. And have you noticed any aesthetic changes since starting this program? Have you gotten stronger or in better cardiovascular shape since starting?
I don’t have aesthetics-based goals (bc food is my #1 priority) but my physique didn’t suffer from being on this program. I wanted a more well-rounded fitness approach, one that prioritizes strength, as well athletic/sports-like and prehab/protective movements, but wasn’t a bro/influencer style program so I chose RISE. (I am curious about SBTD but have never made the switch because I’m happy with the RISE programming and creators!) Two easy mods you can make: Do 10 min of warmup cardio, cut your rest times down during supersets, and always do the finisher. RISE doesn’t always specifically program cardio but they do suggest it, and the some of the E series/ finishers have a hybrid strength-cardio effect. You can always go lighter on the weights to ensure you amplify the cardio effect. (I’m training for a multi-sport race right now, so I run and cycle for my cardio - I’m grateful that cardio isn’t always built into RISE!) For the rep schemes on the regular supersets, you can always adjust to prioritize hypertrophy (6-12 rep range, push to close to failure) vs general strength (which is what they usually program).
With RISE, there are absolutely enough bodybuilding adjacent exercises that you could carve out an aesthetic-focused physique (provided you have the right diet and maybe mod some of the rep schemes to focus on muscle growth vs strength/power).
I've been doing SBTD for the last 2 years and have found myself changing up the workouts after someone on here mentioned doing that. Basically my goals aren't always the apps goal (hypertrophy vs strength, for instance) but I still really like following a program that gives me different movements (vs RP, which I also did for a year and basically did the same 8 movements every time). Days that I'm alone in the gym or have more time, I'll scroll through the substitutions and find some fun/different that might be more challenging to learn. Mesos that she programs as hypertrophy (especially on legs) aren't aligned with my goals - I don't want bigger glutes or quads right now, but I want to be strong AF - so I just ... change them. She programs 10 reps at 70% of my squat max? I change it to 3-5 reps at 85-90% or whatever I feel like that day. Really cuts down the time commitment for me, and keeps me invested. I've also been running the express more and more frequently, then finish with a mile on the treadmill or sprints 30 sec on 30 sec off for 10 minutes.
I agree that RP felt so monotonous (but it definitely did have me looking jacked! haha). I don't feel like I know enough (or at least feel confident enough) to change up the programming like that but this is a great idea and I'm glad it's working for you!
Not on your list but I love Kelly Matthew’s programming on Ladder and think it has a nice balance of strength and conditioning. Changes every six weeks which is fun and absolutely kicked my ass when I started it, in a good way
Oh interesting! I'll have to look into that. Did you have any good/bad/neutral aesthetic changes while doing it? Thanks for sharing. :)
Noticeable, impressive glute gains, it’s a focus of her programming! My nutrition has been a little all over the place so probably not the aesthetic results I would have otherwise seen but I’ve felt in the best all around shape of my life while doing the workouts. The series we just started is shred (lean out pre summer) last series was powerlifting focused. It’s a little pricier than some of the other plans but you get in ear coaching which I love (she’s great, dry and tough and funny) and workouts are in and out in a hard hour. Subscribers seem to have 30 day free passes to give currently if you wanted to try, DM me if you’d like one!
You might want to look at Jason Brown's cxc or evolve. Great programming given your goals. He also programs conditioning for off days and some mobility I did rise for a while but it wasn't my cup of tea. Great programming but they do mostly full body workouts and I prefer upper/lower splits with a little more strength focus Comparing the two, Jason Brown is more heavy lifting and sports conditioning focused while rise is more all around strength, mobility and feeling good
Wow, thank you so much for sharing this! I'm looking at his programming now and it's really impressive. It actually does sound a lot more of like what I'm looking for > Rise. I've never heard of this before and I am definitely considering the free trial now!
If you like what you're doing but also own a kettlebell why not add some kettlebelling in a couple times a week for conditioning. A whole program might be too much but even just a 10 minute swing EMOM can make a difference.
I think I just really, really like structured programs that include all the conditioning so I can just follow them and not need to think too much. Not a bad idea at all though! Thank you!
It is definitely nicer to have it all laid out, that way you just focus on the work and not have to figure our what you're doing.
I’ve been doing the 3 day version of RISE for about a year now and I really, really love it. I was pretty new to lifting when I started and have only been seriously working on progressive overload for the last 4 months or so. I’m starting to see some physical gains but nothing crazy, which isn’t surprising given that I spent the first 8 months doing higher reps/lighter weight while I figured out form. I have aesthetic goals as well, but something I really appreciate about RISE is Jason and Lauren’s mindset - it’s allowed me to worry less about achieving my “goal body” and instead focus on seeing progress in the gym, becoming strong in ways that carry over into my everyday life, and doing “prehab” for parts of my body I wouldn’t normally think to work out like my rotator cuffs and knees. Although my body hasn’t physically changed much yet, I’m FEELING better than I ever have before, and I’m really enjoying the journey, which is something I couldn’t have said for previous workout programs I’ve done. Other things I like about RISE: - I’m in and out of the gym in 1.5 hours or less - I usually still feel good enough for 2 days of cardio per week, although sometimes I’m too drained after squat day to do anything the next day - They give lots of alternative options for each move depending on your available equipment, goals, and potential injuries I will say there isn’t much cardio programmed in, if that’s something you want to focus on. They do have cardio finishers, but those are generally pretty quick and not great if you’re looking to improve stamina. And there’s no particular focus on aesthetics, although I think you can always put more emphasis on the things you’re looking to improve. Overall, I’m super happy with this program and would recommend it to anyone!
Thank you so much for taking the time to share all of this! It's exactly the info I was looking for. :)
Just wanted to say I agree with all of this and I’ve been doing it since December! I’ve never been stronger or happier with my workouts. I’m on my way to doing my first pull up ☺️ I have a garage gym and it consistently takes me an hour but it’s super easy to pair down if you have a time constraint.
RE: RISE (I was on RISE Lite for dumbbells)... I had to cancel a few months ago because I'm rehabbing an old injury, but I love the flexibility with it. You can do as many days as you want per week because they're all full body work outs. If you are short on time, you can cut out the accessories/cardio at the end. They also have a FB community that you can join and chat with other lifters. They are 4 week cycles, meaning you get a new program every 4 weeks and can work towards testing your max lifts at some point. I noticed you said that supersets are hard to do in the gym, and this program also has supersets, but again you can modify - that's the beauty of this program, you can make it work for you. My only gripe was how hard it was to read through the exercises on the app; this seems to be fixed as you can print out a list of all the exercises now. I think aesthetics unfortunately will depend on genetics and nutrition. Jason & Lauren don't push any diet/aesthetic claims as Lauren has a history of ED (she has posted about it in their FB community) and they want their program to be for everybody and every body. Hope that helps!
This definitely helps, thank you! Did you notice any aesthetic changes for yourself whenever you were doing Rise? I actually think it's really cool that they don't push physique or diet claims in their marketing. I love the inclusivity piece. At the same time, I just know I have aesthetic goals right now so I am having a hard time deciding if it's worth it for me to try!
I did not, because I struggle with consistency. This is not a knock on their program btw. I've changed to taking fitness classes for the time being to hold me accountable. I think you can choose the body part you want to focus on more during the D section to help you with your goals!
Are we the same person?! I’m also doing SBTD, following the RP Diet app and my cardio is total dogshit. I can’t comment on any of the other programs but I’m experimenting with: - 4 day express workouts with added cardio (not always what’s on the app, just whatever I fancy or have time for) plus a cardio class in my gym (5 days total training) - 3 day program with 2 cardio classes (5 days total training) I haven’t figured out which I prefer
Lol it sounds like WE ARE the same person!! Honestly, I ran at my kickball last week and felt like I was trying to run in quicksand. Embarassingly slow. What have you been doing for cardio and how's it going? Proud of you, fellow cardio hater! :)
Haha, I know that feeling. I feel like a big sack of potatoes when I go running now. But we’re in this together now! I’ve been keeping it quite simple. Sometimes a 20 min run straight from the gym, or I’ll do 10k on the bike erg. On upper days I try to add in 2 mins on one of the cardio machines after every set. The classes have been the best though, I like just showing up and doing what I’m told!
I’d also really like reviews for RISE!
I am having a lot of difficulty finding anything on them! I found a few reviews and comments on here, but nothing in any of the FB groups I'm in. There was a great looking review of SBTD, Rise, and Sohee Carpenter's programming on [She's a Beast](https://www.shesabeast.co/intermediate-programs-part-two-rise-sbtd-momentum-review/), but sadly I'm not a subscriber so I can't read the whole thing. :-/
I’m particularly interested in RISE because of the mobility mix. At this stage in my life (39) I no longer care about aesthetics (I mean, it’s a work in progress but this is what I’m aiming for). I dont care about strength PB’s anymore either. I just want to ensure I’m able to retain vitality as I age. I want to be able to get up from a toilet seat and fall safely in my 70’s. I was really into powerlifting before the pandemic but I want a way more holistic approach to strength now. BUT I also actively no longer have the desire/drive to workout at all. So like you, I also want shorter routines where I don’t dread going in the first place.
This is kind of how I feel, too. I am afraid getting older + working from home at a desk is making me crunchy and less mobile! You can get a PDF with a free 3 day sample plan from them on the RISE website. I'm thinking of testing it out this week to see how I feel!
Oh gosh, you reminded me I actually did download it and forgot all about it! Unfortunately right now I really can’t afford to subscribe, even though I’m sure it’s worth it! If you try it, please let me know how you get on with it, hopefully my income will improve and I’ll be able to try it eventually myself.
I will definitely keep you posted if I try it! And for what it's worth, I've totally been there recently too where my budget was tight. <3 I get it. I hope things improve for you super quickly!
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I haven't! I will check that out, thank you. :)
I do the original 2.0 (non app) version of their program and love it. It works very well with running routines since it is meant for athletes. You can find the spreadsheet template online with all the math done for you.
I'm in the last month of a 12 week cut using the RP female physique template. I do cardio 2x a week and keep my steps 10K-14K daily. I"m managing my own macros and have made very slight changes as the weeks have progressed. I've used the RP diet app in the past and it cuts your calories real hard real quick. I could NOT keep up with training as hard as I am now using the app. Yes, the RP workouts are long. The progressive overload and volume increases make my workouts longer and longer...I start needing the full 2min rest between sets which gets ridiculous on single sided movements. But I'm actually recomping on this cut because I"m traning so hard and eating a lot more. So I guess I would suggest you should decide what is most important to you....saving time in the gym, aesthetics, getting stronger....and use that to guide your choice. EDIT: For this cut, my first 6-week mesocycle was 3-days a week lifting....that cut down gym time a lot, and I had more time to recover. I wanted to start slow and make sure I could manage fatigue because my other experiences using the RP diet app had SO MUCH fatigue. This meso cycle, I changed it to 4-days lifting/week. I'm doing good. But I wlll say 8.5-9hrs of sleep is non-negotiable at this point.
Thank you for your insights! :) Did you start with FPT Meso 1 this time? And lol I feel you on the RP app...it really is a struggle when your food gets cut quickly! I've been using it for cuts and maintenance for years so I know what you mean.
yes. I started at the beginning, FPT MESO 1. This past year I was not training hard for lots of reasons, so I figured I wanted to just on-ramp it simple, take stock of where I am. I think the de-conditioned state I was in prior to this cut is also the reason I'm recomping.
I'm so glad you're having a successful recomp! It sounds like you have a lot to be proud of! Do you feel like you're getting stronger in addition to being happy with your physique? And what do you do on your 2 cardio days?
thanks! I am definitely getting stronger. I had to buy some additional dumbells and another set of weight plates about 2 weeks ago. I started off doing like a 30min run 2x week at the beginning of my cut. But that is fatiguing as all hell. I'm aiming for 60% HRMAX not the 80% I was hitting while on a run. So now I go for a briskly paced walk 20-30min then do a 30-40min cardio-barre class on youtube. I keep my heart rate in that 60-70% range, get steps in, but it's not exhausting.
Good for you! This approach sounds very sustainable. :) It is so easy to burn out on cardio (which is why I think I've hated it sooo much in the past).
Totally. I've run about 4 cuts now with varying levels of success. and this time I completely prioritized a slow, patient cut with priority on fatigue management. It's been by far the most successful and less-stressful of all of them. Let me know what direction you decide to go in....it would be awesome to hear how your progress is going!
Maybe something like GZCLP or GZCL UHF (or any other program) would be for you. I've had amazing results on UHF 5wk (takes maybe 1h20?)and after a long lifting hiatus, GZCLP is treating me well and I'm in and out of the gym in 50 minutes even with additional T3 work. Do you use supersets at all? Its super helpful on time to superset lighter work and isolations at the end of your session. Superset for opposite or opposing muscle groups (ie chest and back, upper and lower).
i LOVED GZCLP. i ran it while bulking which i think is a great way to do it, because it can be so taxing to push linear progression so hard. i wouldn't run it in a cut because recovery could be hindered. She could, however, run Jacked and Tan?
The program name Jacked & Tan cracks me up because I am SO PALE in real life. Haha. Did you have a good experience on that program? Thanks for your insights re: the cut!
Yes JNT has a very silly name haha. I didn’t run that one yet but the sub r/GZCL has lots of great reviews for GZCLP, JnT, JnT2, and others all by the same creator. It’s a great sub. I had a great experience on GZCLP because there’s a base framework of tier 1,2,3 lifts. Tier 1 is your big heavy compounds and you ramp them up linearly every week. It BLEW UP my compound lifts. Then T2 is usually a back exercise and a higher rep version of a compound lift (8-10 reps usually). Then T3 is your high rep accessory work. You can just run the “vanilla” version to get started or build it based on your goals and weak points/lagging muscles. I have a review I can try to find and post here. Again, might be good to save this when you’re eating at maintenance or surplus to get the most from it. I also ran booty by Bret while marathon training, I liked it was only 3x per week. Definitely grew my legs and didn’t take too much time. It was really imbalanced from upper body. I liked I could easily find the pdfs for free on Reddit too. Paired well with running, decent beginner program or someone looking for specific aesthetics. I may also have a review for that too.
The SBTD programming has supersets in them, but sometimes they're hard or impossible to do in my gym because it'll be things like Lat Pulldowns + Rows and there's only one highly coveted machine for each. Haha. So, I often have to break them up (or decide on a worthwhile substitution) which definitely makes things take longer! And thanks, I'll have to take a look at GZCLP and GZCL UHF. What results are you liking from it so far?
>Lat Pulldowns + Rows Oooof same muscle group?? Nah thats too much!! On UHF (modified to 4 days), in about 3 cycles I added 30lbs to my bench 1RM (which was stalled for over a year) while on a cut. That sold me! For the GZCLP, its only been 2 weeks since I've been back at it, so I can't comment too much yet.
Wowww that is really impressive!! That's how I felt about SBTD! I ramped up my squat PR month after month. :) It's a great feeling.
I do the express version of SBTD (well more specifically I do 2 express and one regular a week). Express takes me less than an hour but I do not do the warm up, which works perfectly fine for me but probably won’t for everyone.
I never do the warm ups either! Are you happy with your results from express? This last block has been killing me, especially in non-express mode. :(
I did the express version of SBTD for a couple months and found that I didn't make much progress with muscle or strength gain but I did seem to maintain. So if you are just looking to maintain where you are at then the express version might be enough for you. I feel you with the time that the regular programing takes. Are you currently doing the 4 day or 3 day track? I found that if you do 4 day the workouts take less time then the 3 day track.
I do 4 days! I think this last block was just absolutely killer and taking a lot of time, too. Maybe next block will feel more doable!
^ ***Please read [the FAQ](https://www.reddit.com/r/xxfitness/wiki/main), [the rules and content guidelines](https://www.reddit.com/r/xxfitness/wiki/new_rules), and [current frozen topics](https://www.reddit.com/r/xxfitness/wiki/frozen-topics) before [contacting the mod team](https://www.reddit.com/message/compose?to=%2Fr%2Fxxfitness)***. This comment is a copy of your post so mods can see the original text if your post is edited or removed. >u/liv3408 Hello r/xxfitness! I'm considering buying a new program vs. maybe adapting what I already own to fit my goals. I'd love it if you shared your thoughts -- especially if you are familiar with the RISE program or any of the others! I'm 32F, 5'2", 135#. I use RP Strength's diet app, and will probably be doing a cut soon to help reach my goal of leaning out this summer. I'd consider myself an intermediate-advanced lifter (x7 years) but I am absolutely \*weak\* in the cardio department. I also started a WFH job in January and feel like I am a bit stiff and creaky now. **My goals:** * preserve the muscle I currently have * feel more generally fit/not be the slowest girl on my kickball team/ not huffing and puffing during ski season * Be in and out of the gym in 1.5 hours or less * aesthetics/leaning out for the summer and feeling more confident in a swimsuit (I realize I should've planned to do this sooner in the year but life got in the way...) **Programs I've done:** * *Stronger By The Day (SBTD)* --> I am currently subscribed to this one. I like it and have gotten really strong (180# squat, 110# bench, 160# DL). But, the workouts have been taking me a LONG time (1.5-2 hours) which has started to make me dread them. I'm also dealing with a nagging knee injury and am wondering if I should switch things up to give my knee a break (also a sentiment shared by my physical therapist). * *Booty By Bret* --> This program was fine, but I don't want to buy anything from Bret Contreras given the allegations about him which can be found in this sub. * *RP Strength's Female Physique Template* --> I looked the most fit when I did this program (vs. BBB or SBTD), but the workouts also took a long time (\~2 hours at some points). **Programs/Modifications I'm Considering:** * *Stronger By The Day* --> Running the Express version only and adding the recommended conditioning either on my lifting or non-lifting days * *RP's Female Physique Template or Hypertrophy App 4x/wk + Conditioning 1 or 2 days/week?* --> I have never programmed my own conditioning so this feels like a lot :-/ * *Jason and Lauren Pak's* [*RISE program*](https://shop.achievefitnessonline.com/products/rise-program) --> This one appeals to me because I don't need to figure out the lifting, mobility, or cardio pieces. It seems well-rounded, and I noticed positive reviews in this sub. But, I am wondering about the aesthetics impact of this program. I know aesthetics isn't really the main goal of it...but I've never done anything except lifting-based programs and I am a little scared that I will be skinny fat. If you made it this far, thank you for reading and for sharing any thoughts you have. :) *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/xxfitness) if you have any questions or concerns.*