BUILD FULL-BODY STRENGTH IN 8 WEEKS BY TRAINING WITH YOUR CYCLE
Meet your body where it is. This 8-week strength and conditioning program uses the science of cycle syncing to automatically match your training intensity to each phase of your monthly cycle, so you can build strength without burning out.
MILLIONS OF CENTR MEMBERS HIT THEIR GOALS. YOU'RE NEXT.
Cycle-Synced Intensity
TRAIN WITH YOUR BODY
This strength and conditioning program uses the science of cycle syncing to match your training to the four phases of your menstrual cycle: menstrual, follicular, ovulatory, and luteal. Volume, sets, and effort levels automatically adjust to keep intensity in sync with your body’s needs.
START WITH 7 DAYS FREEYour Training Week
8 WEEKS. TWO FULL CYCLES.
Over 8 weeks, you’ll complete two cycles of phased training with built-in progressive overload to build strength. Each week has 4–5 sessions: 3 strength, 1–2 conditioning, plus an optional mobility day. Every workout lasts 30–50 minutes, including warm-up and cooldown.
START TRAININGDESIGNED FOR ALL CYCLE LENGTHS
Based on a 28-day cycle, programming can be easily adapted for cycles ranging from 21 to 40 days. Start anytime by dropping into the phase that matches where you are in your current cycle.
BUILT-IN RECOVERY
Rest days, RPE targets, and phase-specific coaching cues help you manage effort and avoid overtraining. Intensity adjusts across phases so you can push when energy peaks and pull back when recovery is needed.
GET THE EQUIPMENT
Shop Centr equipment to gear up for this program.
Soft Round kettlebells
Ideal for strength circuits, dumbbell complexes and stability-focused movements. The Centr Hex Dumbbells let you train anywhere, with confidence.
Dumbbells
An all-in-one, compact exercise bench for versatile workouts with sleek dumbbell and accessory storage. Ideal for presses, rows, curls, bodyweight work and banded exercises.
OLYMPIC WEIGHT SET WITH BAR
A complete set of 14 heavy-duty rubber weight plates, 7’ chrome Olympic bar and clips. Perfect for heavy lifting and strength circuits at home.
CENTR X HYROX COMPETITION OCTO KETTLEBELL
Built for HYROX races, these Kettlebells are ready for farmer’s carries, swings, clean-and-press and more. The unique shape and balanced weight improves grip and comfort.
Results Backed by Reviews: 65,000 and Counting
Getting strong & thriving… made easy!
You get the best, most diverse workouts, for all levels… these programs are made in such (a) way that they are easy to follow and soon enough you will feel strong & thriving!
SurfingRose
The one App that’s made a difference
I’ve had Centr for around 4 years. I used to just cycle and was out of balance. I’ve had 4 big tummy surgeries and my core was weak. Now I’m fitter, healthier, balanced, strong and my core is awesome.
Joefurlan1
Best Fitness App and great range of programs
One of the best decisions I made to get this program… I ultimately started to see great results and overall improvement in my mobility and flexibility along with strength. My partner and I have been using this app for almost 18 months and still going strong.
ADVXROHIT
Best App ever!!
Still going strong everyday since @centr opened the app!
LHagelburg
Satisfied
Thank you guys for such an awesome app. It gives me a great variety of workouts to get strong, fit and healthy. I would recommend a 100%!
Sote???
Centr Rules ⚜️⚜️
This is the best app I ever had downloaded. I’m now so fit and strong, thanks Centr. I love this app. I think the whole world should download this app.
Alcazar5
Amazing! Worth every penny!
Very impressed with Centr 😊. I can’t express how happy this has finally been made!!
CEDO17
Excellent in every way!
Centr makes it easy to commit, and I've improved my fitness, developed muscles, improved strength, flexibility, and balance. I've loved all the trainers who guide, encourage, and make workouts as enjoyable as possible. The recipes, meditations, and articles are a great bonus.
Kim
Best fitness app ever
I lost over 20kgs and now with Power Shred I have gained 4,5kgs of muscle. It works, the results are amazing. Both physically and mentally, as well as regarding the meal plans with lots of options and recipes you never can get bored.
Benelg
Realistic and has multiple benefits
I enjoy this app as a busy working mom. I can get my workout at home, any style and at anytime. Plus I like that the workouts are efficient, I can get through it in under 30 minutes... And for a great price too, I love it thank you!
BGirlPink
Diverse fitness app
This app has so many workouts to choose from for all levels and of all lengths - strength, pilates, yoga, hiit, boxing, etc. There are even coaches programs if you’re looking to achieve certain fitness goals... it’s a steal compared to other apps.
Sylly_kitty
Best decision Ive made
I am pretty athletic and have fairly extensive fitness knowledge, but gym motivation never resonated with me. The guided programs on centr totally changed that.
rooster maradona
Best workout app ever!!
I have bought almost ten workout apps throughout the years and they are usually cumbersome... so I tend to quit and end up wandering in the gym doing random exercises. They also have a log so that you don’t have to carry around a notebook... Most of all, the exercises are phenomenal.
whyistherumakwaysgone
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