Ohio State's Strength Program
| Monday | Weeks 1 & 2 |
Weeks 3 & 4 |
Weeks 5 & 6 |
Week 7 | Week 8 |
| Warm-Up | 5 Minutes | 5 Minutes | 5 Minutes | 5 Minutes | 5 Minutes |
| Upper-Body Stretch |
5 Minutes | 5 Minutes | 5 Minutes | 5 Minutes | 5 Minutes |
| Crunches | 2x50 | 2x50 | 2x50 | 2x50 | 2x50 |
| Seated V-Twist Crunches | 4x50 | 4x50 | 4x50 | 4x50 | 4x50 |
| Toes-Up Crunches | 4x50 | 4x50 | 4x50 | 4x50 | 4x50 |
| Dumbell Shrugs | 3x8 | 3x8 | 3x8 | 3x6 | 3x6 |
| Bench Press | 3x10 | 3x8 | 4x6 | 4x5 | 4xMAX |
| Dumbell Incline | 3x10 | 3x8 | 4x6 | 4x5 | 4xMAX |
| Shoulder Press | 2x10 | 2x10 | 2x10 | 2x10 | 2x10 |
| Bicep Curls | 3x10 | 3x10 | 3x10 | 3x10 | 3x10 |
| Lying
Tricep Extensions |
3x10 | 3x10 | 3x10 | 3x10 | 3x10 |
| Superman | 2x15 | 2x15 | 2x15 | 2x15 | 2x15 |
| Wrist Curls | 2x20 | 2x20 | 2x20 | 2x20 | 2x20 |
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| Tuesday | Weeks 1 & 2 |
Weeks 3 & 4 |
Weeks 5 & 6 |
Week 7 | Week 8 |
| Warm-Up | 5 Minutes | 5 Minutes | 5 Minutes | 5 Minutes | 5 Minutes |
| Lower-Body Stretch |
5 Minutes | 5 Minutes | 5 Minutes | 5 Minutes | 5 Minutes |
| Crunches | 2x50 | 2x50 | 2x50 | 2x50 | 2x50 |
| Seated V-Twist Crunches | 4x50 | 4x50 | 4x50 | 4x50 | 4x50 |
| Toes-Up Crunches | 4x50 | 4x50 | 4x50 | 4x50 | 4x50 |
| Squats | 3x10 | 3x8 | 4x6 | 4x5 | 4xMAX |
| Lat Pulldowns | 3x10 | 3x10 | 3x10 | 3x8 | 3x8 |
| Leg Curls | 3x10 | 3x10 | 3x10 | 3x10 | 3x10 |
| Leg Extensions | 2x10 | 2x10 | 2x10 | 2x10 | 2x10 |
| Hypers | 2x15 | 21x5 | 2x15 | 2x15 | 2x15 |
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| Thursday | Weeks 1 & 2 |
Weeks 3 & 4 |
Weeks 5 & 6 |
Week 7 | Week 8 |
| Warm-Up | 5 Minutes | 5 Minutes | 5 Minutes | 5 Minutes | 5 Minutes |
| Upper-Body Stretch |
5 Minutes | 5 Minutes | 5 Minutes | 5 Minutes | 5 Minutes |
| Crunches | 2x50 | 2x50 | 2x50 | 2x50 | 2x50 |
| Seated V-Twist Crunches | 4x50 | 4x50 | 4x50 | 4x50 | 4x50 |
| Toes-Up Crunches | 4x50 | 4x50 | 4x50 | 4x50 | 4x50 |
| Dumbell Shrugs | 3x8 | 3x8 | 3x8 | 3x6 | 3x6 |
| Dumbell Bench | 3x10 | 3x8 | 4x6 | 4x5 | 4xMAX |
| Dumbell Military | 3x10 | 3x8 | 4x6 | 4x5 | 4xMAX |
| Dumbell Flat Flies | 3x10 | 3x8 | 4x6 | 4x5 | 4xMAX |
| Bicep Curls | 3x10 | 3x10 | 3x10 | 3x10 | 3x10 |
| Dips | 2x10 | 2x10 | 2x10 | 2x10 | 2x10 |
| Superman | 2x15 | 2x15 | 2x15 | 2x15 | 2x15 |
| Wrist Curls | 2x20 | 2x20 | 2x20 | 2x20 | 2x20 |
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| Friday | Weeks 1 & 2 |
Weeks 3 & 4 |
Weeks 5 & 6 |
Week 7 | Week 8 |
| Warm-Up | 5 Minutes | 5 Minutes | 5 Minutes | 5 Minutes | 5 Minutes |
| Lower-Body Stretch |
5 Minutes | 5 Minutes | 5 Minutes | 5 Minutes | 5 Minutes |
| Crunches | 2x50 | 2x50 | 2x50 | 2x50 | 2x50 |
| Seated V-Twist Crunches | 4x50 | 4x50 | 4x50 | 4x50 | 4x50 |
| Toes-Up Crunches | 4x50 | 4x50 | 4x50 | 4x50 | 4x50 |
| Lunges | 3x10 | 3x8 | 4x6 | 4x5 | 4xMAX |
| Lat Pulldown | 3x10 | 3x10 | 3x10 | 3x10 | 3x10 |
| Romanian Dead Lifts | 2x10 | 2x10 | 2x10 | 2x10 | 2x10 |
| Rows | 2x10 | 2x10 | 2x10 | 2x10 | 2x10 |
| Calf Raises Both | 2x50 | 2x50 | 2x50 | 2x50 | 2x50 |
| Calf Raises Left | 2x25 | 2x25 | 2x25 | 2x25 | 2x25 |
| Calf Raises Right | 2x25 | 2x25 | 2x25 | 2X25 | 2X25 |