3 days: quality and recovery
A focused option for athletes balancing training with sport, work or a first structured program.
Coached Weekly Programs
Generate a coached training week
Build a 3, 4 or 5-day training week around your goal, current level, available equipment and session length. Every plan balances hard days, movement patterns and recovery instead of serving unrelated workouts.
4 days: balanced development
Enough weekly exposure to develop strength and conditioning while preserving deliberate recovery.
5 days: higher training frequency
More practice and workload for experienced athletes, distributed to avoid stacking the same movement stress.
Configure your training week
Choose your days, goal, level, equipment and duration.