OUR TRAINING PLANS

We are adding more training plans to the app. Here you will find an overview of the plans we have already launched. More coming soon!

ABS & FIRE - NEW

This plan builds core strength and cardio capacity through focused ab work and fast-paced conditioning sessions. With three training days, it strengthens your midline, boosts endurance, and burns fat — a simple, sharp program to tighten the core and improve overall fitness.

Features:

  • 16 weeks, 3 days per week
  • Focus: Core strength and cardio conditioning through bodyweight training
  • Requires: Bodyweight only (box and jump rope optional)

SPIN AND LIFT - NEW

This plan builds strength, explosiveness, and endurance through targeted lower-body and upper-body strength work combined with high-intensity indoor cycling intervals. With a balanced blend of lifting and powerful cardio, it develops muscle, power, and stamina — pushing you toward complete fitness and consistent performance.

Features:

  • 16 weeks, 5 days per week
  • Focus: Strength, explosiveness, and endurance through dedicated upper/lower strength sessions and cycling intervals
  • Requires: Barbell and plates allowing 1-kilo increments, rack, indoor bike, and heart-rate monitor

HYBRID 360 - NEW

This plan builds strength, conditioning, and resilience through full-body sessions and high-intensity conditioning work. With a balanced mix of power and endurance training, it develops a strong, capable, and durable body you can rely on in any situation.

Features:

  • 16 weeks, 4 days per week
  • Focus: Full-body strength and conditioning for all-round fitness and durability
  • Requires: Only a mat (barbell, rack, bench, jump rope, and foam roller optional)

321 XPLOAD - NEW

This plan builds strength, explosiveness, and endurance through full-body strength sessions, plyometrics, and interval running. A mix of powerful gym work and outdoor efforts develops muscle, speed, and stamina, pushing you to perform at a high level across all dimensions of fitness.

Features:

  • 16 weeks, 6 days per week
  • Focus: Strength, explosiveness, and endurance through full-body training, plyometrics, and interval running
  • Barbell and plates allowing 1-kilo increments, rack, heart-rate monitor, and measured running space

STAMINA BLAST - NEW

This plan builds endurance, leg power, and explosiveness through long-distance running, targeted strength work, and plyometric training. A mix of outdoor running sessions and focused indoor workouts challenges both stamina and power, pushing you to develop capacity, resilience, and athletic performance.

Features:

  • 16 weeks, 5 days per week
  • Focus: Endurance, leg strength, and explosiveness through long runs, strength work, and plyometric training
  • Bodyweight, barbell and plates allowing 1-kilo increments, rack, and open running space (25m minimum for plyo/sprint work)

UNSTOPPABLE RUSH - NEW

This plan builds speed, endurance, and strength through interval running, targeted strength work, and long-distance efforts. A mix of outdoor intensity and focused indoor sessions pushes your body and mind toward peak performance.

Features:

  • 16 weeks, 3 days per week
  • Focus: Speed, endurance, and full-body strength through intervals, strength work, and long runs
  • Barbell and plates allowing 1-kilo increments, rack, heart-rate monitor, and measured running space

SHAPE UP

This plan builds strength, core stability, and cardio conditioning through a mix of bodyweight training and optional weighted work. It’s designed to maintain and improve fitness while staying balanced, consistent, and lean — perfect for off-season conditioning.

Features:

  • 4 weeks, 4 days per week
  • Focus: Core, legs, upper-body strength, and cardio conditioning for balanced fitness
  • Requires: Bodyweight only (barbell, plates, rack, bars, box, rope optional)
Power Xtrm - the training plan for real athletes

POWER XTRM

This plan builds strength, power, and high-intensity endurance through focused strength sessions and interval work. With a blend of weighted and bodyweight training, plus an explosive conditioning day, it challenges your capacity, speed, and resilience — made for athletes who demand more from themselves.

Features:

  • 16 weeks, 4 days per week
  • Focus: Strength, power, and explosive cardio through core work, leg/back strength, and interval training
  • Requires: Barbell and plates allowing 1-kilo increments (rack, rower, bars, box, rope optional)

SHAPE SHIFTER

This plan builds full-body strength and cardio conditioning using efficient home-based sessions. With five training days and bodyweight-focused workouts, it fits easily into busy routines while still pushing you to improve fitness, endurance, and overall performance — without ever leaving home.

Features:

  • 16 weeks, 5 days per week
  • Focus: Full-body strength and cardio conditioning through home-based bodyweight training
  • Requires: Bodyweight only (bars, box, rope optional)

FIT AT HOME

This plan builds full-body strength and cardio fitness through simple and effective home-based sessions. With three structured training days, it fits busy routines while challenging you to stay active, strong, and consistent — all from your living room.

Features:

  • 16 weeks, 3 days per week
  • Focus: Full-body strength and cardio conditioning with efficient home-based workouts
  • Requires: Bodyweight only (rower, bars, box, rope optional)

OLD SCHOOL

This plan builds strength and cardio capacity through classic, no-nonsense bodyweight training. With four focused sessions per week, it develops full-body conditioning, endurance, and discipline — a simple and effective path to getting fit the old-school way.

Features:

  • 8 weeks, 4 days per week
  • Focus: Full-body strength and cardio conditioning through traditional bodyweight training
  • Requires: Bodyweight only (open-space distances optional for outdoor sessions)

COLOSSUS - NEW

This plan builds raw strength and resilience through three long, demanding full-body sessions each week. Designed to push capacity and recovery, it breaks down muscle, rebuilds strength, and forces adaptation through repeated high-intensity work. Expect slow, heavy progress — and a stronger body each week.

Features:

  • 16 weeks, 4 days per week
  • Focus: Full-body strength with long, high-demand sessions for maximum adaptation
  • Requires: Bodyweight only (barbell, plates, rack, rower, bars, box, rope optional)

STRENGTH SPOT

This plan builds full-body strength through simple, efficient, bodyweight-focused sessions you can do at home. With three structured training days, it fits busy routines while pushing you to improve power, stability, and overall fitness without needing a gym.

Features:

  • 8 weeks, 3 days per week
  • Focus: Full-body strength through home-based bodyweight training
  • Requires: Bodyweight only (bars, box, rope optional)

BRUTE FORCE

This plan builds raw strength, endurance, and power through focused weight training and challenging full-body sessions. With a mix of barbell and bodyweight work across four structured days, it pushes you to develop force, resilience, and relentless physical capacity — strength at its core.

Features:

  • 16 weeks, 4 days per week
  • Focus: Strength, endurance, and power through barbell and full-body training
  • Requires: Barbell and plates allowing 1-kilo increments (rack, rower, bars, box, rope optional)

CARDIO CLASSICS

This plan builds endurance and cardiovascular capacity through classic, focused cardio-based sessions. With five training days per week, it challenges your stamina, improves conditioning, and develops consistent aerobic strength — using simple home-friendly workouts that get results.

Features:

  • 8 weeks, 5 days per week
  • Focus: Cardiovascular conditioning and endurance through bodyweight and classic cardio sessions
  • Requires: Bodyweight only (open-space distances and jump rope optional)
Hybrid Burn - Cardio and weights training plan

HYBRID BURN

This plan builds agility, explosiveness, and cardiovascular fitness through a mix of strength work, core training, and interval sessions. With five structured training days, it helps you move faster, hit harder, and become lighter and more efficient — ideal for athletes looking to sharpen conditioning and accelerate fat loss alongside proper nutrition.

Features:

  • 16 weeks, 5 days per week
  • Focus: Agility, explosiveness, and cardio performance through strength work, core sessions, and interval training
  • Requires: Barbell and plates allowing 1-kilo increments (rack, rower, bars, box, rope optional)

BODY BOOST

Body Boost the Training Plan that will take your cardio to the next level

This plan builds cardio capacity, explosiveness, and full-body fitness through focused bodyweight sessions and interval work. With five training days, it helps you move faster, burn fat, and feel lighter and more athletic — a solid choice for improving conditioning and performance alongside balanced nutrition.

  • 16 weeks, 5 days per week
  • Focus: Cardio, explosiveness, and full-body conditioning through bodyweight and interval sessions
  • Requires: Bodyweight only (open-space distances, rower, bars, box, rope optional)

PUSH THE LIMIT

This plan builds cardio capacity and explosiveness through focused bodyweight sessions and outdoor sprints. With three training days, including a sprint day outside, it challenges your conditioning, speed, and power — designed to push your limits and sharpen athletic performance.

Features:

  • 12 weeks, 3 days per week
  • Focus: Cardio and explosiveness through bodyweight training and outdoor sprint work
  • Requires: Outdoor sprint space (50m recommended; rower and rope optional)

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