Your free beginner workout plan.
Starting from scratch, or starting again? Answer a few questions and get a complete, gentle first week. Paced for where you are now, with nothing to break and no shame on the way back.
Paced for where you are today, not where you think you should be.
Plain sessions you can actually follow, with no jargon.
A full first week, no card and no streak to break.
How it works
A first week that forgives you.
Beginner plans love to overload day one and lose you by Friday. Yours starts where you are, built from your answers about your week, your kit and what feels manageable right now.
You get a complete first week, simple and doable. Train it at your pace, and the full plan keeps meeting you where you are. No streak to break, no shame on a missed day. All inside FOC.
Answer a few questions
Your goal, your sport, your week, your kit, anything you'd rather not load. Five minutes, no card.
Get your first week
A complete, real week of training lands in your inbox and on a private page. Built around your answers, not a template.
Keep going in FOC
The full plan rebuilds itself around the week you actually had. Join the FOC list and we'll bring you in the moment it opens.
Start here
Your free beginner workout plan.
Five minutes of questions. A gentle, complete first week at the end. No card, no countdown.