Our always free training plans.
Guidance:
For all plans, move through them with purpose. Once well rehearsed, no full workout should take more than 90 mins: most, much shorter.
Your physical ability, the rep scheme, and the weight will create the intensity. Build volume of quality reps before increasing weight. Increase reps (by 2) or time (5-10 seconds) every week as per the guidance listed at the top of each phase.
Plan 1: The Long Walk
This plan is made for a full overhaul: for when you need to start from ground zero. As the name suggests, it’s going to take a long time.
22 weeks total. 3-5 workouts per week.
Whenever listed: PCC is performed 1 x through all exercises. Phases 1, 2, and 3 are performed 3 x through all exercises.
Weeks 1 + 2: PPC: 3 x week, start at 00:30 seconds
Weeks 3 + 4: PCC: 3 x week, Phase 1: 2 x Week, start at 4 reps
Weeks 5 + 6: PCC: 3 x week, Phase 1: 3 x week
Weeks 7: PCC: 4 x week
Weeks 8, 9, + 10: PCC: used as warm up before each workout, Phase 1: 3 x week, Phase 2: 2 x week
Weeks 11 + 12: PPC and Phase 1 used as warm up before each workout, Phase 2: 3 x week
Week 13: PCC and Phase 1 together: 4 x week
Week 14 + 15: PCC and Phase 1 used as warm up before each workout, Phase 2: 2 x week, Phase 3: 1 x week
Week 16 + 17: PCC and Phase 1 together: 3 x week, Phase 2 used as warm up before each Phase 3 workout, Phase 3: 2 x week
Week 18 + 19: PCC and Phase 1 together: 2 x week, Phase 2 used as warm up before each Phase 3 workout, Phase 3: 3 x week
Week 20: PCC, Phase 1, and Phase 2 together: 3 x week
Week 21 + 22: PCC, Phase 1, and Phase 2 used as warm up before each Phase 3 workout, Phase 3: 3 x week
End.
Plan 2: Maintenance
This is your basic plan. It’s built to reinforce whatever you’re doing as an athlete gettin’ after it. Use smart loads and rep volume to best support your training demands.
10 weeks total. 3 workouts per week.
Whenever listed: PCC is performed 1 x through all exercises. Phases 1, 2, and 3 are performed 3 x through all exercises.
Week 1 + 2 : PCC, Phase 1, and Phase 2 together: 3 x week
Week 3 + 4: PCC, Phase 1, and Phase 2 together: 3 x week
Week 5: PCC and Phase 2 together: 3 x week
Week 6 + 7: PCC, Phase 1, and Phase 2, Phase 3 together: 3 x week
Week 8 + 9: PCC, Phase 1, and Phase 2, Phase 3 together: 3 x week
Week 10: Phase 1 and Phase 3 together: 3 x week
End.
Plan 3: Hard to Kill
This plan is for heavy hitters. It’s built for pushing limits in combination with whatever you’re doing but also works as a stand alone core-builder program.
6 weeks total. 3-4 workouts Per Week.
Whenever listed: PCC is performed 1 x through all exercises. Phases 1, 2, and 3 are performed 3 x through all exercises. Reps and Timed Exercise Holds increase every 2 workouts.
Week 1: PCC, Phase 1 + 2: 4 x week
Week 2: PCC: 2 x week as warmup for workouts #1 + #4, Phase 1, 2, + 3: 4 x week
Week 3: PCC: 2 x week as warmup for workouts #1 + #4, Phase 1, 2, + 3: 4 x week
Week 4: PCC: 2 x week as warmup for workouts #1 + #3, Phase 1 + 2 : 3 x week
Week 5: PCC: 2 x week as warmup for workouts #1 + #4, Phase 1, 2, + 3: 4 x week
Week 6: PCC: 2 x week as warmup for workouts #1 + #4, Phase 1, 2, + 3: 4 x week
End.