Your free workout plan.
Answer a few honest questions. Get a complete first week of training, built around your goal, your sport and the week you actually have. Not a PDF template. A coach that notices you.
Shaped around your goal, your kit and your real schedule.
A full first week of sessions, ready to train tomorrow.
No card, no install, no countdown. Just the plan.
How it works
A plan that starts with you.
Most free workout plans are the same six exercises handed to everyone, whatever their week looks like. Yours is built from your answers. How often you can train, where, with what, and what you'd rather not load.
You get your whole first week up front, complete and ready to follow. Train it, see how it feels, and the full plan picks up from there, re-shaping itself 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 workout plan.
Five minutes of questions. A complete first week at the end. No card, no countdown, no catch.