Know what comes next.
Follow each session in the Relay Athletic app, with exercise tracking and rest timers.
RANGE / Training by Sam Elsner
Build strength.
Keep moving.
A balanced training week you can keep coming back to. Strength, easy cardio, and mobility, with room to recover.
Join RANGE on RelayExplore the program and sign up on Relay Athletic.
3strength days
2easy aerobic & mobility days
30–45minutes per session
The weekly rhythm
Work. Recover.
Come back.
Three strength sessions form the foundation. Two easier days keep you moving between them. A clear structure takes the guesswork out of your week.
For adults with basic gym experience.
Bring dumbbells, a bench, and a bike or walking route.
- Day 01
Strength
Build - Day 02
Easy cardio + mobility
Recover - Day 03
Strength
Build - Day 04
Easy cardio + mobility
Recover - Day 05
Strength
Build
Your first four weeks
Repeat & Build.
Start with 20 sessions across four weeks. Repeat the key exercises, track your work, and increase the load as you earn it. A lighter fourth week gives you room to recover.
Make the work count.
Log your weights, reps, and effort. Build from what you did last time and adjust when fatigue calls for it.
Keep the easy days easy.
Balance strength work with aerobic movement and mobility, then ease back in week four.
Before you begin
A few useful details.
Who is RANGE for?
Adults with basic gym experience who want a clear weekly plan for strength, cardio, and mobility.
What equipment do I need?
Dumbbells, a bench, and access to a bike or a walking route for the easy aerobic sessions.
Where do I train and sign up?
RANGE is delivered through Relay Athletic. Visit the RANGE page on Relay to see the current subscription details and sign up.
What if I want personal coaching?
Explore Capacity for personal online coaching built around your life and what you want to become more capable of doing.
Make training part of your week
Start where you are.
Build from there.
Join RANGE on Relay Training by Sam Elsner. Delivered through Relay Athletic.