Feel free to tag @strengthwithsam in a photo or video if you're using a program.

Directions for viewing on an iPhone:

  1. Click on program you want to view. Once on that page, press box with arrow pointing up on bottom of page.

  2. Now you can choose to copy the document to Excel, Numbers, or Sheets. Whichever method you prefer to use when opening spreadsheets will work. If you do not have at least one of these apps on your viewing device, please download it from the app store in order to view the program.

Here are some screenshots to illustrate how to open the programs on an iPhone:

When viewing on a computer, the program will work best if opened with Microsoft Excel, Google Docs Spreadsheet, or a similar program.


 As promised, here are the programs! Feel free to DM @strengthwithsam on Instagram or email strengthwithsam@gmail.com with any questions, comments, or testimonials anytime.







Read before starting any Strength with Sam program.

You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.

This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk. Strength with Sam LLC is not responsible for any injuries as a result of this program.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Strength with Sam LLC from any and all claims or causes of action, known or unknown, arising out of Strength with Sam's negligence.

If you are in the United States and think you are having a medical or health emergency, call your health care professional, or 911, immediately.