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Programs

The Training Floor

No machines required, no ego required. Everything scales to the equipment and the energy you've actually got this week.

Tailored Plan Builder

Feed it your age, height, weight and kit. It writes a four-week block with days, reps, heart-rate zones and a mind rep — no email required.

Step 1 — Your numbers

Sex

Experience

Primary goal

Equipment

Awaiting Intel

Set your numbers on the left and hit generate. The plan rebuilds live after that.

Program Catalogue

Pre-built blocks if you'd rather just follow orders. Click any block to see the full prefab week.

Foundation Member Library

32 AI-built sessions. Free samples inside.

Full warm-ups, sets, reps, rest, scaling and a mind rep for every session — then let the AI coach rebuild any of them around your body and kit.

Open the library

Daily Ops

The Habit Tracker

3 non-negotiables, one tap each, a streak you don't want to break. Free forever in its stripped-down form — Foundation opens the full board.

Open the tracker →

Sandbag Clean Ladder

6 rounds · climb 1→6 reps · rest as needed

Double KB Front Squat

5 × 5 @ heavy but clean

Trap Bar Deadlift

Wave load 3/2/1 × 3 waves

Strict Press Cluster

6 × 2 · 20s intra-set rest · add 2.5kg weekly

Zercher Carry Build

5 × 40m · heavier every round until form breaks

Pull-Up Density

15 min · 3 reps every 45s · add reps, not swing

Build Your Week

How many days can you honestly commit to? Slide it and see the split.

3 days / week

  1. D1Lower strength
  2. D2Upper + carries
  3. D3Conditioning gauntlet
Get this programmed for meFuel it — diet plans

Session Library

Filter by the kit you actually own.

Bodyweight

Ladder to Hell

Push-ups + squats 1→10→1 · no rest, no drama

Bodyweight

Floor Flow

20 min continuous crawls, get-ups and hinges

Bodyweight

Stairwell Ten

10 flights · 20 push-ups at the top of each

Kettlebell

Swing & Carry

10 rounds: 15 swings + 40m rack carry

Kettlebell

Simple & Sinister

100 swings · 10 Turkish get-ups · daily-able

Kettlebell

Clean & Press Ladder

Double KB 1-2-3 ladders × 5 rounds

Odd Object

Sandbag Gauntlet

5 rounds: clean, shoulder, carry, drop, repeat

Odd Object

Stone to Shoulder

EMOM 12 · 1 heavy load per minute

Odd Object

Keg Medley

Carry 30m, 10 squats, 10 press · 4 rounds

Barbell

Wave Deadlift

3/2/1 × 3 waves · leave two in the tank

Barbell

Press Cluster

6 × 2 strict press · 20s intra-set rest

Barbell

Front Squat Ten

10 × 3 on 90s · same weight throughout