Your free strength plan.
Tell us your goal, your gym and your week. Get a complete first week of strength training, scaled to your experience and the kit you actually have. Barbell, dumbbells or bodyweight.
Matched to your experience, not a one-size programme.
Built for the equipment you've got, full gym to bodyweight.
A full first week, no card and no install.
How it works
Strength that fits your week.
Most free strength plans assume a full gym, four free evenings and no aches. Yours is built from your answers. Your experience, your equipment, the days you can train and anything you'd rather not load.
You get the whole first week up front, complete and ready to lift. Follow it, and the full plan keeps progressing the loads and re-shaping around the week you actually had, 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 strength plan.
Five minutes of questions. A complete first strength week at the end. No card, no countdown.