DIY Programs
PICK YOUR PROGRAM
Self-guided 8-week training plans written by Jon Martin, MS. Every program is a complete PDF with a weekly progression chart, full session breakdowns with coaching notes, nutrition guidance and a progress tracker. Buy a program and your download is available immediately.
8-WEEK STRENGTH PROGRAM
A four-day upper/lower split built around the squat, bench, deadlift and overhead press with percentage-based progression.
- Percentage-based loading off your training max
- Four detailed sessions with coaching notes
- Peak and test week built in
8-WEEK FAT LOSS PROGRAM
Lifting first, conditioning second. Keep your muscle while you drop fat, with habit and nutrition guardrails included.
- Three lifting days plus optional movement days
- Row intervals and circuit finishers
- Calorie, protein and step targets
HYROX STARTER PROGRAM
Train running under fatigue plus all eight HYROX stations, with a half-race simulation and taper week.
- Compromised-running couplets at race pace
- Station strength and grip endurance work
- Equipment substitutions for any gym
YOUTH ATHLETE STRENGTH PROGRAM
Ages 7-18. Movement quality first, then strength, speed and durability — designed to run alongside sport practice.
- Age-appropriate loading guidelines
- Jumps, throws, sprints and agility included
- Retest week for broad jump and sprint
40+ STRENGTH PROGRAM
Joint-friendly full-body training three days a week to protect muscle, bone density and balance for the long haul.
- Balance and grip work every session
- Conservative, honest progression
- Bone and muscle-retention nutrition guide
HOME DUMBBELL PROGRAM
One pair of dumbbells, four 35-45 minute sessions a week, no gym required. Tempo drives the progression.
- Works with a single fixed weight
- Living-room conditioning finishers
- Tempo and rep progression scheme
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NOT SURE WHICH PROGRAM FITS?
Tell us your goal, training history and equipment, and we will point you to the right plan — or build you something fully individualized through online coaching.