Day by day

The first 4 weeks, day by day

Browse each week day by day — rest days included, so you see the full rhythm.

Choose your goal

Build muscle Get stronger Run a faster 10K Prepare for Hyrox General fitness

Strength and conditioning in balance, 4× a week

How you progress: Progress when you hit the top of the rep range with clean form — strength and conditioning build together, week over week.

Your week

Full-body strength A

Today's Guidance

61 min

Build strength

This strength day trains the movements your plan is built around.

Main lift

Barbell Squats

4 sets · 8-12 reps · RPE 6-7 (vigorous to hard)

Your main lift today — the big compound that drives the session's adaptation, so attack it first while you're freshest.

Today — how to progress: When the top of the rep range feels controlled on every set, add a small amount of load next session — reps first, then weight.

1. Mobility FlowView
Coach guidance
Move smoothly through, ~5–8 min: cat–cow x8
world's-greatest-stretch x5/side
hip circles x10/side
arm & shoulder circles x10. Full range of motion, no bouncing or grinding.
Target effort
RPE 4 (light)
Aim for
5-8 minutes
Watch demo
Log your result
Minutes completedEffort (1–10)
Notes
Create your free account to save your training.
Step 2 of 6 · Main workNow
Barbell Squats
Coach guidance
Set the bar on your upper back (traps), not your neck.
Feet shoulder-width apart, toes slightly out.
Initiate the movement by pushing hips back and bending knees simultaneously.
Keep your chest up and core braced throughout the movement.
Descend to at least parallel (hips below knees), or as deep as mobility allows with good form.
Drive up powerfully through your heels, squeezing glutes at the top.
Target effort
RPE 6-7 (vigorous to hard)
Aim for
8-12
Target weight
Find your weight today: start with the empty bar and add a little at a time to the load you can take to 12 clean reps with 2–3 left in the tank. Note what you used — every later week builds on it.
Rest between sets
1 min 45 sec
Watch demo
Last time4 × 12 @ 80 kg (RPE 8)
Example history — made up for this demo, not a real athlete's log.
Coach tip for today
Try 82.5 kg × 8
Completed the top of the rep range — add 2.5 kg and rebuild from 8 reps.
Log your result
SetsRepsWeight usedEffort (1–10)
Notes
Enter the weight you used — note any per-set differences (e.g. 60/65/65 kg) in the notes.
Create your free account to save your training.
3. Barbell Bench PressView
Coach guidance
Set up with your eyes directly under the bar.
Grip the bar firmly, slightly wider than shoulder-width.
Retract and depress your shoulder blades throughout the lift.
Drive your feet into the floor for leg drive and stability.
Lower the bar to your mid-chest in a controlled manner.
Keep elbows tucked at about a 45-60 degree angle.
Target effort
RPE 6-7 (vigorous to hard)
Aim for
8-12
Target weight
Find your weight today: start with the empty bar and add a little at a time to the load you can take to 12 clean reps with 2–3 left in the tank. Note what you used — every later week builds on it.
Rest between sets
2 min
Watch demo
Last time4 × 12 @ 70 kg (RPE 8)
Example history — made up for this demo, not a real athlete's log.
Coach tip for today
Try 72.5 kg × 8
Completed the top of the rep range — add 2.5 kg and rebuild from 8 reps.
Log your result
SetsRepsWeight usedEffort (1–10)
Notes
Enter the weight you used — note any per-set differences (e.g. 60/65/65 kg) in the notes.
Create your free account to save your training.
4. Cable RowsView
Coach guidance
Initiate the pull by retracting your shoulder blades.
Drive your elbows back and towards your hips.
Keep your chest up and maintain a neutral spine.
Control the eccentric (return) phase, allowing a full stretch in the lats.
Squeeze your shoulder blades together at the peak contraction.
Target effort
RPE 6-7 (vigorous to hard)
Aim for
8-12
Target weight
Find your setting today: start one or two plates lighter than you think and move up a plate at a time to the load you can take to 12 clean reps with 2–3 left in the tank. Note the setting you land on — every later week builds on it.
Rest between sets
1 min 45 sec
Watch demo
Last time4 × 12 @ 40 kg (RPE 8)
Example history — made up for this demo, not a real athlete's log.
Coach tip for today
Try 42.5 kg × 8
Completed the top of the rep range — add 2.5 kg and rebuild from 8 reps.
Log your result
SetsRepsWeight usedEffort (1–10)
Notes
Enter the weight you used — note any per-set differences (e.g. 60/65/65 kg) in the notes.
Create your free account to save your training.
5. Hanging knee raisesView
Coach guidance
Maintain a stable upper body and minimize swinging.
Focus on curling your pelvis towards your rib cage, not just lifting your legs.
Control the eccentric phase, slowly lowering your legs.
Breathe out as you raise your knees and inhale as you lower.
Target effort
RPE 6-7 (vigorous to hard)
Aim for
30-45 sec
Watch demo
Log your result
SetsRepsWeight usedEffort (1–10)
Notes
Create your free account to save your training.
6. Hip Mobility FlowView
Coach guidance
Move slowly through each position, breathing steadily.
Work to a gentle stretch, never sharp pain.
Keep the spine long rather than rounding.
Spend a little longer where you feel the most restriction.
Target effort
RPE 4 (light)
Aim for
3-5 minutes
Watch demo
Log your result
Minutes completedEffort (1–10)
Notes
Create your free account to save your training.

This is an example plan for illustration only — it is not medical advice and is not personalized to your injuries, limitations, or training history. Build your own plan to get coaching tailored to you.

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