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Strength training plan
Your strength training plan
A program built to get you stronger — main lifts at the front, sensible periodization, and progression that earns each jump in load — built around your equipment and experience, and adapted as you log.
Free in early access · Your full plan before you create an account · Adjust it anytime
What your first week could look like
An example session — with the exact demos from your plan
This is one real strength session: a warm-up, four main lifts done as straight sets, then a short finish. In the app every lift comes with a short video demo — the same ones below — plus your coach's cue and the exact sets, reps and load.
These are the main lifts of the session — work through them in order as straight sets, resting fully between.
Barbell Squat
4 × 5 · heavy
Brace hard, sit down between your hips, and drive up through mid-foot. Keep your chest proud and your knees tracking over your toes — depth and control before load.
Bench Press
4 × 5 · heavy
Shoulder blades pinned, small arch, bar to mid-chest and press back over your shoulders. Feet planted and driving the floor away — full-body tension, not just arms.
Romanian Deadlift
3 × 8 · controlled
Soft knees, push your hips back and let the bar graze your legs until the hamstrings load. Flat back throughout, then drive the hips forward to stand tall — hinge, don't squat.
Pendlay Row
3 × 8 · explosive
Flat back parallel to the floor, pull the bar to your lower chest and control it back to the floor each rep. Row with your elbows and squeeze the mid-back — strict, no heave.
Tap play to watch a drill demo — the same muted, looping clips your plan uses. Unmute or go full screen once it's running.
What your plan looks like in the app
Every session comes with coach guidance — and your progress gets logged, not guessed.
app.getmycoach.ch
app.getmycoach.ch
Your plan is built around you
Your coach shapes the plan from what you tell us — not an idealized week you'll never hit.
Goal
Add kilos to your squat, bench, deadlift or press
Level
New to barbells or an experienced lifter
Training days
3 or 4 days you can train hard
Equipment
Barbell and rack, or dumbbells at home
Time per session
50 to 75 minutes
Weak lifts
Which main lift is lagging behind
Recovery
How your joints and CNS handle heavy work
Feedback
Loads and effort you log, so jumps stay earned
Your coach tells you why you're training something
Who this plan is for
Your plan in 3 minutes
- 1
Pick your goal
Tell your coach what you're training for.
- 2
Set your level & week
Your experience, available days and equipment.
- 3
Preview your plan
See your first weeks day by day — no account needed until you start.
- 4
Train & log
Follow the sessions and log what you actually did.
- 5
Your coach reads it back
It reads your logged weeks against its own prescription — and when a week did not work, it holds the coming step-up and tells you what it changed.
What this plan covers
Frequently asked questions
- Is this for beginners or experienced lifters?
- Both. The plan is built around your experience and the lifts you can train, then progresses load at a rate your recovery can keep up with.
- Do I need a barbell?
- No. A barbell and rack are ideal for strength work, but the plan adapts to dumbbells or a home setup with substitutions that keep the strength stimulus.
- How does progression work?
- Through progressive overload guided by what you log — load advances when you've earned it, with planned recovery weeks so you keep getting stronger.
- Is it free?
- Yes, GetMyCoach is free during early access.
Build your first strength plan
Preview your personal plan first — no account needed — and only start if it fits you.
See your whole plan first — your free account comes when you start it. No credit card.