You can spend hours lifting weights every week, but without a proper training program to follow, your progress will always be limited. A good workout program focuses on progressive overload, ensuring you continue to build strength and muscle over time, which becomes harder and harder the longer you train.
The best workout apps eliminate the guesswork and provide well-structured training programs to help you make progress, no matter how long you’ve been lifting. Here at Garage Gym Reviews, we test as many programs as we can get our hands on, and in this review, we’ll be taking a look at the Total Strength Program from Invictus, a company that owns multiple CrossFit facilities and provides online workout programming.
With so many workout plans to choose from, is this one worth a try? In this Invictus Strength Program Review, I’ll share the pros and cons of the program based on our extensive testing and help you decide if this is the right program for you.
Tested by a Certified Strength Training Expert
Every review we publish is based on extensive hands-on testing from our team of experts, which includes certified personal trainers, strength coaches, gym owners, CrossFit enthusiasts, and even an Olympian.
For this review, our tester was Lindsay Scheele, CPT, CNC, the lead reviewer for our Garage Gym Reviews Everything. Lindsay is no stranger to testing training programs, and after spending plenty of time trying the Invictus Total Strength Program, she calculated a final score using our testing methodology.
This helps us rate programs based on a variety of important factors, including:
- Pricing and trial period
- App setup and ease of use
- Equipment demands
- Workout instruction and accountability
- Progressive overload
Invictus Total Strength
Invictus Total Strength Program
Product Highlights
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Workout programming for the big three lifts
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Movement demos for all exercises
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Access to expert coaches for questions and feedback
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Three training days per week plus an optional GPP day
Pros & Cons
Pros
- Detailed programming
- Four workouts per week
- Includes conditioning work each week
- Designed to break lifting plateaus
Cons
- Expensive
- No 1-on-1 feedback
Bottom Line
The Invictus Total Strength Program is focused on improving the big three lifts and requires a barbell, bench, rack, dumbbells, kettlebells, and a sled.
A Quick Look at the Invictus Strength Program
Invictus Fitness (formerly known as CrossFit Invictus) owns multiple CrossFit gyms throughout the United States, offers an affiliate program for gym owners, and has a variety of online workout programs. Invictus athletes have competed in the CrossFit games, and the coaches who lead the strength program are former CrossFit Games athletes.
The online programs from Invictus are focused on Olympic weightlifting, gymnastics, functional fitness, cardio, and more.
For those who aren’t interested in typical CrossFit workouts and simply want to focus on building strength, the Total Strength program is designed for those looking to improve their strength in the big three lifts, which are the barbell squat, bench press, and deadlift.
In addition to the big three, you’ll often use variations of the lifts throughout the training program. For example, you may rotate through back squats, front squats, and box squats over the course of a month, so you don’t need to worry about getting bored with this program.
Related: Front Squat vs Back Squat
The Total Strength program primarily uses equipment you’d find in any CrossFit gym, including a bench, power rack, and barbell. The program occasionally requires a dumbbell, kettlebell, sled work, and ab wheel. This makes it a great choice for home gym owners who may not have access to the functional trainers and bodybuilding machines you’d find in many commercial gyms.
Before You Buy
- The program costs $39.99 per month, and there’s no free trial to experience Invictus programming before committing to the program.
- Each workout takes 60-90 minutes, so it’s not the best for people who need a quick workout.
- You’ll need to know your PRs on a variety of lifts, as Invictus programming recommends weights based on a set percentage of your one-rep max.
Is the Invictus Strength Program Worth It?
At $39.99 per month, this isn’t the cheapest workout program we’ve tested, but it’s still a great choice for the right user. Here’s who we think will benefit the most from the Invictus Strength Program.
Great for:
- Home gym owners with a barbell, rack, bench, and dumbbells
- Those who want to focus on the big three lifts: squat, bench, and deadlift
- Anyone who likes being part of a training community
Not recommended for:
- Those who aren’t focused solely on increasing strength
- People who prefer to train with machines and cables
- Beginners who still need to learn proper lifting technique
- Anyone looking for the best free workout app
Invictus Strength Program Specs
| Price | $39.99/month |
| Trial period | None |
| Access to professionals | Yes, though group messaging |
| Custom workouts? | No |
| Equipment Demands | Barbell, rack, bench, dumbbells, kettlebells, sled, ab roller |
| Available on | Android, iOS |
Getting Started with the Invictus Strength Program
The initial setup process is quite easy and earns 5 out of 5 stars, according to our tester, Lindsay Scheele, CPT, CNC. The workouts are delivered through the FITR app, which is available on both iOS and Android, so you’ll also need to download FITR to get started.
“It’s super easy to use and follow along with, and they have each day that you can click on to see what you are lifting, as well as the ability to track your progress each day,” says Lindsay. “You just need to enter your current PRs on certain lifts, and then it will recommend percentages for you to hit each day based on your 1RM.”
Experience with the Invictus Strength Program
Overall, Lindsay was impressed with this online program, including the workout quality, access to coaches, and the emphasis on progressive overload.
Typical CrossFit-style programs and WODs (workout of the day) use the Olympic lifts, but this program is closer to a powerlifting plan and focuses on the bench press, back squat, and deadlift, commonly referred to as the big three lifts.
Because the app is primarily focused on strength, it uses percentages for each set based on your one-rep max for a given lift. You’ll know exactly how much weight you should be using for each set. Each main workout is based around one of the big three lifts (or a variation of it) and includes accessory work like pull-ups, push presses, and kettlebell swings. There’s also an optional GPP day if you want to keep working on your conditioning.
Each eight-week strength training block includes three strength workouts each week, as well as one optional day of GPP programming, which stands for General Physical Preparedness. These are similar to CrossFit metcons and are focused on faster movements and circuits with short rest times to elevate your heart rate and improve your conditioning.
GPP is often used in strength and conditioning programs, as it’s used to improve coordination, balance, and cardiovascular fitness1. Even if your primary goal is to build strength, a stronger cardiovascular system can help improve your work capacity and recover faster between sets during a workout, and the weekly GPP days can help maintain your cardiovascular fitness.
There are clear instructions for each workout along with video demos for the movements, and the program is intended for all fitness levels, but you should still be comfortable performing the squat, bench, and deadlift, as there’s no 1-on-1 feedback or coaching. The workouts should take 60-90 minutes, including the warm-up period.
Finally, it’s worth noting that while Invictus only suggests having an olympic barbell, squat rack, bench, and dumbbells for the program, many of the daily workouts use a sled and ab roller, so it’ll be helpful to have access to those tools as well.
Related: Best Adjustable Dumbbells
Pricing and Subscription Options
The Invictus Total Strength Program costs $39.99 per month, which earns 3 out of 5 stars for the pricing. It’s not the cheapest app, but it’s still much more affordable than hiring a private 1-on-1 coach.
You’ll have to pay monthly, as there are currently no options to pay for multiple months in advance at a discounted rate.
Unfortunately, there’s also no free trial, so you won’t be able to test the waters before committing, though Invictus does provide a sample workout on its website so you can see what a typical workout may look like.
Accountability and Instruction
Even though the Invictus Total Strength program is a group coaching program, we still give it a 4 out of 5 for accountability.
“There is some accountability,” says Lindsay. “The coaches message you in a group chat and try to stay engaged. There wasn’t any sort of 1-on-1 contact, but they always made sure that if you had questions, you knew how to get ahold of them, and they would help.”
Lindsay also gives the app 4 out of 5 stars for the instruction quality, saying, “The instructions were clear and well laid out, and I didn’t have any trouble following along with what was expected of me each day. There are also videos you can watch on the app if you are unsure of the movement.”
Related: Best Weightlifting App
Finally, Lindsay noted that while there’s a group messaging feature for users to interact and message the coaches, it wasn’t very active when she was using the app.
Workout Variety and Equipment Demands
Unlike a traditional CrossFit program that changes regularly, this is a fitness program focused on improving the big three lifts, but we still give it 4 out of 5 stars for the variety.
“You do the same movements week after week with not many changes, but I like that type of structure,” Lindsay explains “If you’re looking to change it up every day, this wouldn’t be a good fit. They do change some things like full squats on week one, and then squat to box on week two, front squats on week three, etc.. but it was always some sort of squat movement.”
You’ll be repeating similar movement patterns weekly, but this is a good thing when looking to build strength, especially as the app focuses on increasing your lifts over time, earning 5 out of 5 stars for progressive overload.
Lindsay said, “This definitely follows a progressive overloading program! I saw my squat and bench go up in a month using this program after previously struggling to hit a new PR.”
The program also earns 4 out of 5 stars for the equipment demands. Most workouts use a bench, rack, and barbell, though you’ll often see dumbbell and kettlebell exercises mixed in, as well as work with a weight sled and ab roller.
Invictus Strength Program vs Centr
Centr Fitness App
Centr Fitness App
Product Highlights
- Fitness, nutrition, and mental health app
- Vast library of workouts and programs
- Healthy recipe database
- Track both workouts and recipes
- Meditations guided by Chris Hemsworth
Pros & Cons
Pros
- Affordable monthly price
- More than just workouts
- Ultra thorough instruction using text and photos
- Private Facebook community
- Easy-to-use app
Cons
- No interactive coaching
- No suited for beginners
Bottom Line
CENTR Fitness app is everything you need in one place: workout library, nutritious recipes, and mental health resources. The app is also easy-to-use well organized so you can keep track of your workouts and recipes. It’s also pretty affordable with all three billing options under $30 per month. You can pay monthly, quarterly, or annually.
If you’re looking for more home workouts and aren’t necessarily focused on the big three lifts, the Centr app is another great choice. While Invictus Strength is a brand primarily associated with CrossFit, Centr includes a variety of training styles, including strength training, HIIT, yoga, and more.
Centr includes plenty of classes and workout programs to choose from, so regardless of your goal, you’ll be able to find a great plan. However, there’s no direct access to any of the coaches, while Invictus allows you to ask questions whenever you need help.
Finally, while the Invictus program costs $39.99 per month, Centr is only $29.99 per month, and you can receive a discounted rate by paying upfront for a 3-month or 12-month plan. Centr also offers a 7-day free trial, allowing users to experience the app before paying for anything.
The Invictus Strength Program is the best choice for those who want to improve their squat, bench, and deadlift, while Centr is better for those who want a wider variety of workouts to choose from and a cheaper monthly cost.
To learn more, be sure to read our full Centr Review.
| Invictus Strength Program | Centr Fitness App | |
| Price | $39.99/month | $29.99 monthly, $59.99 for 3 months, or $89.99 yearly |
| Trial period | None | 7 days |
| Access to professionals | Yes, though group messaging | No |
| Custom workouts? | No | No |
| Equipment Demands | Barbell, rack, bench, dumbbells, kettlebells, sled, ab roller | Bodyweight, home gym, and commercial gym options |
| Available on | Android, iOS | Android, iOS, Apple Watch |
Customer Experience
Lindsay gives the customer experience 5 out of 5, noting the team is very responsive, and coaches are available to offer guidance and support.
Users can cancel the program online at any time, and Invictus offers a pro-rated refund if you’re not satisfied and reach out within 5 days of purchase. You can send them an email or submit a contact form on the website, but there are no options for phone or chat support.
Customer Reviews
Unfortunately, there are no public customer reviews of the Invictus Strength Training Program at the time of writing.
Final Verdict of Our Invictus Strength Program Review
Overall, the Invictus Strength Program is a great choice for anyone looking to improve their squat, bench press, or deadlift. It features weekly programming based on your personal lifting stats to help build strength, and there are supportive coaches available to answer any questions you have along the way.
While the programming is great, it’s a little more expensive than other weight lifting programs out there. But, if you like the Invictus style of programming and have access to basic strength training equipment, it may be well worth the cost.
- The Invictus Total Strength Program provides a weekly training program based on your one-rep maxes in the big three lifts, designed to build strength and improve your performance.
- The program costs $39.99 per month, and there’s no free trial, but you can view a sample workout before joining.
- You’ll need access to a bench, barbell, rack, dumbbells, kettlebells, sled, and an ab roller.
Full Rating
Invictus Strength Program
The Invictus Total Strength Program is focused on improving the big three lifts and requires a barbell, bench, rack, dumbbells, kettlebells, and a sled.
Product Currency: USD
Product Price: 39.99
Product In-Stock: InStock
3.96
Invictus Strength Program: FAQs
How many weeks should a strength program be?
A strength training program typically lasts anywhere from 8-16 weeks, though programs may be shorter or longer depending on your training goal.
What is the Invictus Strength Program?
The Invictus Total Strength Program provides monthly workout programming focused on improving the big three lifts. Each week has three workout days, with an optional fourth day for extra conditioning work.
What are the big three lifts?
The big three lifts are the bench press, back squat, and deadlift, the three main lifts used in powerlifting, as well as many strength training facilities. These are some of the most common exercises people use to test their strength gains over time.
References
- Duncan, F., & Craig Liebenson, D. C. (2019). General Physical Preparation: The big rock of fitness. Journal of bodywork and movement therapies, 23(2), 372–374. https://doi.org/10.1016/j.jbmt.2019.02.023
