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Sample plans

This is how a plan gets built here.

Three examples that show how training changes with your starting point and your goal.

Your plan gets built after your assessment: these are format samples, not programs to copy.

Sample plans

Every plan, with what it really includes.

Filter by type of member to see the plan closest to yours. Each card sums up the frequency, the scope and the expected outcome.

Filter by member

Showing 3 plans

Spacious gym with dumbbell racks and rubber flooring Sample plan
Plan 01 · Starting from scratch

A plan for starting from scratch

Frequency
Three days a week
What's included
An initial assessment, a written full-body program, coaching for the first four sessions and a reassessment at eight weeks.

Services included

  • Assessments and check-ins
  • Weight room
  • Personal training

Outcome

  • Member training independently, with proper form, within a month
  • Consistency held up thanks to a three-day plan instead of six
Spacious gym with dumbbell racks and rubber flooring Sample plan
Plan 02 · Already training

Half marathon prep

Frequency
Twelve weeks
What's included
Block programming leading up to race day, supporting strength work, mobility sessions and weight adjustments every two weeks.

Services included

  • Weight room
  • Functional training area
  • Recovery

Outcome

  • Training load organized around a specific date
  • Mobility work built in to keep training frequency up
Spacious gym with dumbbell racks and rubber flooring Sample plan
Plan 03 · Active older adults

Moving again at sixty

Frequency
Two days a week
What's included
Medical clearance first, a mobility and balance assessment, short sessions with moderate weights and a coach nearby the whole time.

Services included

  • Personal training
  • Assessments and check-ins
  • Recovery

Outcome

  • Strength and balance work kept up over time
  • Coordination with the member's doctor throughout the plan
Plan record

What defines every plan.

Every plan we build records these eight details, so you know exactly what you're following.

  1. Measured starting point
  2. Agreed goal
  3. Realistic weekly frequency
  4. Type of member
  5. What each session includes
  6. Services involved
  7. Reassessment date
  8. Expected outcome

Not sure where to start or which plan fits you? Reach out.

Ask where to start
Book a free trial class

Book a free trial class.

Come in, train a full session and decide afterward. Your first class is free.

Sample site: clicking the button doesn't send or save any information.

Ask where to start

Ask where to start.

Not sure which plan fits you, or whether now is the right time? Tell us where you're at, and we'll point you in the right direction, no strings attached.

Sample site: clicking the button doesn't send or save any information.