BLACK FRIDAY SALE
Ends Nov. 30, 2021 at 12am EST
$25 / Mo (Save 50%) $50 / 3 Mo (Save 50%) $100 / Yr (Save 66%)
BLACK FRIDAY & CYBER WEEKEND SALE Ends Nov. 30, 2021 at 12am EST
$25 / Month (Save 50%) $50 / 3 Months (Save 50%) $100 / Year (Save 66%)

Less Pain 😫 More Gain 💪

Exceptional Strength and Rehab Programming.
Doctor Designed. Gym Rat Approved. Results Guaranteed.

Join Citizen Athletics Now
Men's Health Magazine
Popular Science
Buzzfeed
Physio Network
T-Nation
Stronger by Science
Sustainable Strength

Sustainable Strength

Strength Programming Updated Weekly – Strength, Lite, Home

Training Support

Training Support

Rehab Programs, Specialized Form Fixes, Add-On Programming

Exercise Library

Exercise Library

Search, Browse, and Learn From Our 1000+ Exercise Video Database

Learn (Videos)

Learn

Members-Only Videos, Articles, Templates, and Useful Information

"Great Programming"

As a physical therapist myself, the overall layout and design of programming is phenomenal. Everything is very well thought out and structured along with the gradual progressions from week to week and training block to training block

"At-Home Physical Therapy"

I’ve been working to regain strength after dealing with achilles tendinopathy and low back pain for the last year and a half. This program has been a huge help in combining rehab and strength training!

"Excellent Video Instruction"

Can't recommend your programs enough. You guys made it very easy to follow, with quality videos demonstrating each exercise. I was really blown away with the exercise library and how useful it would be for someone just starting out.

"Never Bored Anymore"

I like how the program stands alone and there is no need to add anything to it. Many online programs only provide the strength training portion without considering the interaction with conditioning or other movement training. The program has just the right amount of variety built in as well so that you can progress but not get bored.

"A Bigger Goal In Mind"

The programming builds upon itself. Seems like there is a bigger goal in mind,not just programming for the sake of programming.The baked in PT stuff helps too, it's the only way I will do them.

"Save Time as an ATC"

Thanks for the great programming! As an ATC, I love the planning and structure of everything especially with the limited free time I have currently to try to make up work out plans for myself. Thanks for being such a great resource and for getting me back into lifting consistently!

"Lost 20lbs in 4 Months"

I’m in love with this. I’ve lost 20lbs and I somewhat have abs again. I’ve been pretty steady since January. I can’t wait for the Sunday updates and goofy workout names!

"The Strongest I've Ever Been"

This is the strongest I’ve been since I was a rower back in college, especially my legs and back! At my gym people are asking me almost weekly what I’m training for!

"Improve Overall Health"

The program is so well rounded. I feel like I’m improving my overall health as opposed to just strength. Even as a seasoned S&C coach I’m learning each and every phase.

"Great Programming"

As a physical therapist myself, the overall layout and design of programming is phenomenal. Everything is very well thought out and structured along with the gradual progressions from week to week and training block to training block

"At-Home Physical Therapy"

I’ve been working to regain strength after dealing with achilles tendinopathy and low back pain for the last year and a half. This program has been a huge help in combining rehab and strength training!

"Excellent Video Instruction"

Can't recommend your programs enough. You guys made it very easy to follow, with quality videos demonstrating each exercise. I was really blown away with the exercise library and how useful it would be for someone just starting out.

"Never Bored Anymore"

I like how the program stands alone and there is no need to add anything to it. Many online programs only provide the strength training portion without considering the interaction with conditioning or other movement training. The program has just the right amount of variety built in as well so that you can progress but not get bored.

"A Bigger Goal In Mind"

The programming builds upon itself. Seems like there is a bigger goal in mind,not just programming for the sake of programming.The baked in PT stuff helps too, it's the only way I will do them.

"Save Time as an ATC"

Thanks for the great programming! As an ATC, I love the planning and structure of everything especially with the limited free time I have currently to try to make up work out plans for myself. Thanks for being such a great resource and for getting me back into lifting consistently!

"Lost 20lbs in 4 Months"

I’m in love with this. I’ve lost 20lbs and I somewhat have abs again. I’ve been pretty steady since January. I can’t wait for the Sunday updates and goofy workout names!

"The Strongest I've Ever Been"

This is the strongest I’ve been since I was a rower back in college, especially my legs and back! At my gym people are asking me almost weekly what I’m training for!

"Improve Overall Health"

The program is so well rounded. I feel like I’m improving my overall health as opposed to just strength. Even as a seasoned S&C coach I’m learning each and every phase.

Citizen mobile

Sustainable Strength

Strength Programming updated EVERY SUNDAY

3  Distinct Levels:
Strength, Lite, and Home

WEEKLY WORKOUTS + EXERCISE LIBRARY

1100+ Exercises ✅ 100% Searchable ✅ Updated Weekly

171

Dumbbell Exercises

78

Deadlift Variations

74

Plank Variations

69

Rowing Movements

94

Band Exercises

52

Different Jumps

54

Lunge Variations

34

TRX Exercises

Many workout examples

Home REHAB

FOLLOW ALONG ROUTINES

Injuries Suck! Let Us Help You Get Back to Doing What You Love

Ankle Mobility

Heading

Comprehensive Hip Mobility

Heading

Hip Impingement

Heading

Knee Rehab - Phase 4

Heading

Patellar Tendinopathy - 2 Phases

Heading

Shoulder Rehab - Phase 6

Heading

Shoulder Robustness - Prehab Series

Heading

Thoracic Mobility - Level 2

Heading

Teddy with kettlebell

Training SUpport

SPECIALIZED PROGRAMMING

Unique Add-on Programs to Customize Your Citizen Athletics Experience

Core Motor Control

Heading

Fix Your Bench Press - Shoulder Mobility

Heading

Fix Your Deadlift - Hip & Hamstring Mobility

Heading

Fix Your Front Rack

Heading

Get Your First Push Up - Phase 1

Heading

Postpartum Fitness

Heading

Strength Training For Runners

Heading

Vertical Jump

Heading

Sam and teddy looking at a whiteboard

LEARN

FEED YOUR INNER NERD. 🤓

You Ask, We Answer.

Deep Dive Articles
Long Form Videos

Individualize Your Training Plan

Individualize Your Training Plan

Strategies For Being Active Outside The Gym

Strategies For Being Active Outside The Gym

Selecting The Right Weight

Selecting The Right Weight

How & When To De-load

How & When To De-load

Modifying Exercise With Pain

Modifying Exercise With Pain

What Supplements Should I Take?

What Supplements Should I Take?

What Should I Eat Pre-Workout?

What Should I Eat Pre-Workout?

Tracking Your Training

Tracking Your Training

Sam and teddy looking at a computer screen

MEET THE DOCTORS

sam and teddy looking at computer

Citizen Athletics was founded and built From the ground up by Two Doctors of Physical Therapy with extensive strength & conditioning backgrounds. 

Sam and Teddy are just two big lovable meatheads who met on the internet and immediately bonded over cute dogs, coffee, and nerdy things like research physical therapy practice. As published authors, public speakers, and educators, Sam and Teddy have a shared passion for teaching, helping others, and spreading science backed information. They are both lifelong learners in the field of exercise and fitness. and their combined knowledge of programming, training, and how to stay healthy, is top notch.

FAQs

Tell me more about your strength programming ⤵️

💪🏽 Sustainable Strength is our flagship training program.

It includes three distinct levels: Strength, Lite and Home.

The programming emphasizes compound movements for full body strength, power exercises to build athleticism, accessory and corrective exercises to train muscle groups and movement patterns that the primary lifts don't cover, therapy inspired movement prep to keep you healthy, mobile, and pain-free, and bodybuilding accessories to help with physique goals.

All 3 tiers have enough consistency to facilitate massive gains, yet enough variety to keep things interesting. You’ll learn new movements every time we update a training block, guaranteed.

We also like to include a few cardio circuits, EMOMs, density sets, complexes, and other creative training methods to elevate your heart rate and push yourself to new levels.

💪🏽 Strength is the most advanced level. It's a 4 day/week program, with an optional 5th athletic or recovery day. We both do this programming regularly. Strength requires a well stocked crossfit box, performance, home, or commercial style gym. Workouts are 60-75 minutes long. Equipment used includes barbells, dumbbells, kettlebells, cables or bands, suspension device (TRX or rings), landmine, medicine balls, a box and a bench.

💪🏽 Lite is a 4 day/week program designed for minimalist gym set ups. It does not use a barbell, and is meant to take around 45-60 minutes per workout. It’s perfect for home gyms, hotel gyms, or as an accessory program alongside your own personalized barbell training. Equipment includes dumbbells, bands,  a suspension system (TRX or rings), and a bench.

Lite also a great stepping stone for those who want to start off slow, familiarize themselves with strength training, or work their way back to advanced programming following an injury or time off.

💪🏽 Home is a 4 day/week program and requires ZERO gym equipment — bodyweight exercises only. We come up with creative exercises using common household items like towels, bed sheets, backpacks, steps, couches, chairs, doorways, and tables. Workouts take 45-60 minutes to complete.

All 3 programs are updated weekly. Our programming process begins with writing Sustainable Strength, we then modify the framework accordingly to fit into the next two tiers of training, Lite and Home.

This 3-tier system provides YOU with ultimate flexibility. For example, if you’re traveling, you can use Lite, and then resume Strength when you’re back at home. Or if your life priorities change one month, you can use Home, cut everything down to 2 sets, and just keep it short, sweet, and simple.

If you can only make it to the gym 2 days a week, you can run a 4 day split by utilizing Strength 2 days/week, and then Lite or Home for the other 2 days. The days all correspond across programs, allowing you to pick from multiple tiers and avoid overlap or redundancy.

Or, if you’re a total bad ass and training is a top priority in your life, stick to the Strength program, push yourself hard on all the lifts, train 5 days/week, add a 6th day from our Training Support Programming to bring up some individual weak points (read below). You’ll be in the absolute best shape of your life.

You get the idea! The examples of how you can customize our unique 3-tier programming are endless.

The important takeaway here is that our Sustainable Strength programming  system is carefully thought out and has ultimate flexibility to fit in your life and cater to your needs.

Programming is updated every Sunday at 12:01am EST. We follow a 4-week training block framework.

Should I start on the weekly program?

If you’re someone who is experienced with training similar to ours, you should be good to jump right into the weekly program. If you are not experienced with this style of training, then you have two primary options.

Firstly, you can do the weekly program but you can reduce the volume and the effort to what you feel comfortable with. This can be doing 1-2 less sets of each movement, or doing a few less movements each day, or taking your exertion on each movement to a lower degree, leaving more reps in the tank on each set.

Secondly, if you don’t feel ready for the weekly program with reduced volume or effort, you can go to the training support section of the website and do the base program that we have built for newer trainees. This program is designed for novices and those who are not yet prepared for our weekly program.

When does the weekly program update?

Our weekly program updates every Sunday at 12:01am EST Timezone (Washington DC time). Given that there will be people following this program all over the world, having the program shift on Sundays at this time should accommodate that there will be an updated program every Monday. If you’d like to know what time the program will be updated for you, head over to google and look up your timezone relative to the time in Washington DC. For instance, The program will update each week Saturday at 9:01pm for PST (Los Angeles), Sunday at 5:01am for GMT (London), and Sunday at 4:01pm for GMT +11 (Sydney NSW).

The weekly program will be available for a full seven day period each week, which will allow each person to have full opportunity to go through the program. You are able to write down the program, screenshot the program, or print the program if you need to. If you are consistently training the prescribed amount for each program (4-5 days per week), the weekly program rolling forward each week shouldn’t impact your training sessions as you’ll have a full week each and every week to complete the training.

How do I view previous training weeks?

We do not archive previous weeks of the weekly program. We do this on purpose as we want to work as a group through the program and be united in our efforts, allowing for us to have a cohesive community. As well, this allows us to work through training phases in the intended format together, not randomly jumping between days, weeks, or months.

If you desire keeping previous weeks of programming, then you can write them down, screenshot them, or print them and keep them.

What if I don’t train 4-5x/week? Can I still do the program only training 2 or 3x/wk?

Yes! Sustainable strength is written to be 4-5 days per week, and the lite and home programs are meant to be 4 days per week. However, we make each of our training programs as full body style training, so for those who can only do 2-3 days each week, you should be able to make the weekly program still work well for you. You can modify the training in one of two ways:

Firstly, you can just complete 2 or 3 days of the program as written each week, selecting the days which match to your needs best. Typically we make days 1 & 3 more lower body focused, and days 2 & 4 more upper body focused. If you train two days per week, you can pick one lower and one upper dominant days. If you train a third day, you can just add in either an upper or lower dominant day as you feel best meets your goals.

Secondly, you can reduce the accessory movements and consolidate the training sessions to make sure to work the major movements. Each of our sessions starts with primary movements and ends with accessories, so choosing the movements at the start will be more valuable. Then you can add in accessories as fits your time opportunities.

What should I do if I can’t complete an exercise? I cannot do it, I don’t have the equipment, or I have an injury that limits me?

First thing, do your best to not stress it! This is totally understandable and workable to still get amazing results. Second thing, join the Citizen Athletics Client Facebook Page to be able to use the rest of the community for feedback.

For movements that you struggle with, do your best efforts with completing them. We try to provide options for movements that are more challenging, such as pull ups.

If you do not have a piece of equipment necessary for the exercise, try to sub it out and do the same movement with a different piece of equipment. For instance, if the program calls for an airdyne and you do not have one, try to use a different piece of cardio equipment.

If you have an injury that limits you, then consider checking out the training support program and see if there is a rehab program that you can implement in replacement of parts of the program that you cannot do. For instance, if your knee limits lower body training, then do the movements you can in the weekly program and supplement it with the knee rehab template.

What if I miss a training day? What if I miss a full week? What if I miss a few weeks?

No worries, it’s a part of life! If you miss a single session, just carry on as usual and keep rolling with the program. If you miss an entire week, or multiple weeks in a row, then get back on the weekly program, but just take it a bit easier the first week or few weeks you’re back. If you missed one week, then coming back with just one week easier should be fine. If you missed multiple weeks, then taking a few weeks easier and ramping up gradually is a smart idea.

How long should I rest between sets and exercises?

We generally don’t prescribe rest intervals as it’s dependent on the level of effort and someone’s fitness level. For most compound movements that are not done in supersets, resting 2-5 minutes is ideal. If the compound movement is done in a superset, resting 0.5 – 2 minutes is generally ideal. For more isolation type movements that are not done in supersets, resting 1-2 minutes is sufficient. For most isolation type movements done in a superset, you can generally move right from one to the next, or up to 1-2 minutes. If you’d like a further breakdown on this, we created a video on the science of rest breaks.

Which days of the week should I train? Do I have to train certain days?

Our programs are designed to be done 4-5 days per week, with each day generally being a full body day with either an emphasis on lower or upper body. As such, you can either complete training days back to back, or have rest days between as desired. For most people, completing only 2 or 3 days in a row and having a rest day is often best, then repeating as needed. You can split that up as desired.

Join CITIZEN ATHLETICS AND FINALLY GET THE gains you've always dreamed of

SAVE UP TO 66% OFF THIS BLACK FRIDAY & CYBER MONDAY
SALE ENDS NOV. 30, 2021 at 12am EST

Arrow
Weekly Updated Sustainable Strength Programs with Variations for Fitness Level and Equipment (In-Gym, In-Home, In-Hotel)
Arrow
1100+ Searchable Exercise Example Videos (Updated Regularly)
Arrow
30+ Home Rehab & Training Support Programs to Help You Increase Strength and Reduce Pain
Arrow
Long-form Citizen Athletics Deep Dive "Learn" Videos on Fitness, Supplements, Customizing Workouts, and More
Arrow
Track Your Workouts with our Built-In Training Log, and View Graphs of Your Progress Over Time (Coming Soon!)

$49/ Month

$25/ Month

No Contract, Cancel Anytime

Join Monthly
Save 50% Off Regular Price

$99/ 3 Months

$50/ 3 Months

No Contract, Cancel Anytime

Join Quarterly
Save 50% Off Regular Price