Don’t just build muscle, get Centr 1 Strong

One goal. One machine. All the gains.

Amplify your muscle mass and achieve total-body strength with Centr 1 Strong, the 9-week program designed specifically for the Centr 1 functional trainer.

Train at home alongside the experts – Luke Zocchi, Ingrid Clay and Maricris Lapaix – over 3 progressive phases. Find it in the Programs section, ready to start at any time.

“We’ve taken this one-of-a-kind home gym and paired it with the proven Centr approach to muscle-building to help you get maximum results,” says Luke. “And we’ll be challenging you every step of the way.”

The gains start now.

How does the Centr 1 Strong program work?

You’ve got the equipment, now get set to build some serious muscle at home over 9 weeks.

• Train at home using only your Centr 1 functional trainer.
• 5 self-guided workouts a week, repeating within each phase to nail your technique and layer up results.
• Three progressive 3-week phases, with workouts that get longer and exercises that get tougher as you get stronger.
• Splits that target your push and pull muscles, upper, lower and total body.
• Exercise tutorials to perfect your form.
• Warm-up and cool-down included in each workout.
• Suitable for Intermediate and Advanced level lifters, or a beginner who feels ready to level up.

What equipment do I need?

This program is designed specifically for the Centr 1 home gym functional trainer – no free weights required.

You will also need:

• An incline bench
• An ankle strap

SAFETY NOTE: When performing exercises using the Centr 1, make sure you (or the bench legs) are standing on the front plate at all times.

Still haven’t assembled your Centr 1? Get some help setting up from the team who know the equipment best.

What results will I get from this program?

Over 9 weeks with Centr 1 Strong you will:

• Build muscle mass and strength. The body-part split designed by the experts will ensure you work all the major muscle groups and achieve total-body gains.
• Burn fat and increase overall fitness.
• Streamline your strength training for convenience and efficiency.
• Learn to get the most out of your Centr 1 home gym.

What do I need to know about weights and tempo?

Training volume, workout intensity and progressive overload are all key principles of building muscle, so you’ll need to pay special attention to your weight selection, exercise tempo and increasing resistance throughout Centr 1 Strong.

Choosing your weight

If you’re more used to using free weights, it’s important to know that weight can feel different on a cable machine. So when you’re selecting weight, start by going with how hard the exercises ‘feel’ – you can use the tutorials as a practice run.

For instance, set a weight then do a chest press for 8 reps: if you make it through the reps easily with good form, you should increase the weight. If it’s a struggle, drop the weight back.

Increasing your weight

To continue adding muscle mass, you will need to progressively increase resistance throughout the program. If you’re getting through the recommended set of reps with great form and not slowing down, it’s time to add weight.

Each week, try adding an extra weight plate (or stack) on top of the weight you used the week prior. If you find you can only get through a few reps at this extra weight, do them, then drop your weight back down to last week’s range to complete the set.

Tracking your weight

Keep an eye on your progress by tracking your weights using the Weights Tracker function on your workout screen.

• Click the notepad icon at the bottom of your screen.
• Tap ‘Add Log’ to enter your weights and reps.
• Numbers will default to the last weight you logged and the amount of reps (if any) specified in the workout.

Adjusting weight during drop sets

“A drop set is a strength training technique that involves performing an exercise until failure – when you can’t complete another rep,” explains Luke. “It’s designed to maximize muscle gains, but you have to make sure you maintain good form as your muscles fatigue.”

In phase 3 of Centr 1 Strong, you’ll be challenged with drop sets in which you perform an exercise at the heaviest weight you can handle for a high number of reps, then lower the weight and the amount of reps for each subsequent set.

We recommend lowering the weight down by one weight plate after each set. If it’s too heavy and you can’t get through the set, lower the weight by another stack.

The great thing about the Centr 1 is that it’s simple to adjust your weights on the fly – so you won’t lose momentum.

Finding your tempo

Fine-tuning the time your muscles spend under tension can make a big difference to your results. For most exercises, we recommend a 3-0-1-0 tempo. Watch the video below for Luke’s tips.

Do I need to adjust my nutrition to get results?

You’ll need to ensure you’re getting adequate calories and protein and timing your nutrition intake to maximize your results during the program.

• Ensure your Goal is set to Build Strength or Gain Muscle in Settings, then follow the daily meals in Your Plan – this has been personalized for your goal and sex.
• Find expert advice and tips on timing in the Build Muscle nutrition guide.

What should I do on my rest days?

You’ll be doing 5 workouts a week with Centr 1 Strong. Your prime focus on your rest days should be the other crucial element of building muscle – recovery.

An effective recovery routine should include:

• Actually taking your rest days
• Including active recovery exercise on days off
• Getting plenty of quality sleep
• Managing your stress levels

Check out our ultimate recovery guide to create your own ideal routine.

What should I do after completing Centr 1 Strong?

This program does not include a dedicated deload week. If you want to keep building muscle, Luke recommends taking at least one week off from heavy lifting.

“Take some time to rest and give your body a break. Go into Your Plan and pick a circuit or functional workout to get mobile and sweaty,” he says. “If you really want to continue strength training during your break, do it at a reduced load.”

After taking a deload week, you can maintain your muscle mass or keep building by repeating Centr 1 Strong using heavier resistance.