General Strength Program (SSP 3.0)


If you are looking for a strength program you can do from home and have a training history, then this is a great program for you.

The program lasts for 4 weeks, this can easily be extended to 6 or 8 if you find yourself wanting to practice and build these movements. The program consists of 4 days of warm ups and workouts per week. Compliment this program with either a run, cycle, yoga or activity outside of weight training if you feel you would like another day of movement.

This is an Injury Prevention Program. This program is only available through the Ripple app.


You will need to have a set of dumbbells or kettlebells, along with an exercise band. These can be used at your discretion depending on your activity history, current strength level, injury history and rate of perceived exertion (i.e. how hard you want to be working).


There are 4 days of workouts, which can be done back to back, or on whichever days of the week you prefer. Include rest days in your weekly plan. Each workout will be about 30-40mins.

For weeks 1 and 2, the sets and reps are higher with the purpose of lifting lighter to build the movement patterns. Weeks 3 and 4 are lower reps and sets to lift heavier. Write down any modifications and load used for the exercises so you can keep track and increase the load if you continue to6or8weeks.

The 4 workouts each have a warm-up and set of exercises. The workouts are broken down into alternating exercises labeled A1 and A2 (if there is a third exercise it will be labeled A3) for the first series, followed by the second series labeled B1, B2 and so forth.

The exercises are meant to be done consecutively for the prescribed sets and reps. Please incorporate rest times as needed for your body – shorter rests for high reps/low load, longer rests for low reps/high load.

If an exercise states 3×5, the amount of sets is the first number, and the amount of repetitions is the second number. If it states ‘x5/5’, this means 5 per side (arm or leg). If it states ‘x5’, it means 5 reps total.

The program is only available on Ripple – free to download

The program is a $15CAD subscription cost per month. You will have access to all injury prevention programs with this subscription. Follow the program at your own pace. Cancel at anytime.

You can download this program and follow it with videos on my app: 



This program may not be the best fit for you as it is a generic program and not tailored to you or a specific activity. Please take this into consideration when starting this program.
If you are unsure about starting a new exercise program or have health conditions that will impact your exercise, please consult your doctor or preferred health professional before starting this program.
Different people require different movements. If something doesn’t feel right, stop the exercise and evaluate. If you experience pain, then remove the exercise from the workout until you can see a physiotherapist to discuss this with you. If you experience discomfort or tightness, modify the exercise and monitor if you are able to improve these feelings over the course of the program. Consult with a health professional if you have any concerns.