Centr Simply Strong: Centr x Stef Corgel - Program Guide Centr Simply Strong: Centr x Stef Corgel - Program Guide
Centr Team
19 Dec 2025
Centr Simply Strong is proof that true strength doesn't require a gym membership.
In this 8-week program, coach Stef Corgel leads you through progressive strength sessions that use only dumbbells, kettlebells, and bands – so you can build muscle definition, boost energy, and train with confidence from anywhere.
Who is Stef Corgel?
Stef Corgel is a certified strength and conditioning coach with a background in Exercise Physiology and Kinesiology. After playing collegiate and professional basketball, she began training clients and teaching group fitness classes to help people transform their lives through movement.
Stef also trains for marathons with the goal of running all 7 World Major Marathons in under 3 hours.
What is Centr Simply Strong?
This 8-week progressive strength program delivers effective, efficient workouts for maximum results with minimal equipment. It optimizes strength, stamina, power, and athleticism.
- A combination of heavy resistance work with high-intensity metabolic conditioning
- 4 structured phases that progress in weight, volume, and complexity every 2 weeks
- 2 strength workouts per week – upper/lower body splits (35-40 minutes each)
- 2 total body conditioning sessions per week (35-40 minutes each)
What equipment do I need?
This program is designed specifically to use minimal equipment. All you will need is:
- Dumbbells
- Kettlebells
- Fabric bands
Do I need to adjust my nutrition?
Your nutrition plan will depend on your individual goals and lifestyle.
For optimal performance and recovery, choose the Centr Nutrition Guide that supports you best:
Is this program for me?
This program is designed for intermediate levels. If you want to train like an athlete from anywhere, you've found your program!
