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Free Programs

Train free.
No sign-up.

Six complete 1-week training programs, free for everyone. Pick the one that matches your goal and your setup, download the PDF, and get to work. When you're ready for a full program built around you, the membership and coaching take it further.

Power & Speed

Athletic Performance

Jumps, sprints, and heavy compound work to build explosiveness and make you a better athlete.

Download PDF →Get Strong

Strength Focus

Squat, bench, deadlift, and press built around progressive overload for raw, usable strength.

Download PDF →Start Here

General Health

Balanced full-body training for energy, longevity, and staying capable — ideal if you're new.

Download PDF →Build Muscle

Hypertrophy

Higher-volume training that targets every muscle group for size and definition.

Download PDF →Small Setup

Home / Minimal Equipment

A full week you can run with just dumbbells or a few basics — no commercial gym required.

Download PDF →Zero Gear

Anywhere / Bodyweight

Train anywhere — hotel, park, living room — using nothing but your bodyweight.

Download PDF →

Want more than a week?

The full Client Portal has the Hutch Touch performance rotation, a workout log, calculators, exercise and warmup libraries, and weekly check-ins — plus custom and 1:1 coaching options.

Create an account →Client Portal

Free Preview

The Hutch Touch — the rotation.

A look inside Hutch's real 4‑session performance rotation — Upper Push, Lower Pull, Upper Pull, and Legs. Here's a taste of three sessions; the full program (every exercise, the variation progressions & the tracker) unlocks with a free account.

Upper Body Push

Primary: Bench variation

  • Bench variation · 3-5 × 3-5
  • DB or barbell shoulder press · 3-4 × 12-20
  • Overhead triceps extension OR skull crusher · 3 × 8-15
  • Weighted dips · 3 × 6-10
Cable triceps pushdown
Cable fly
Lateral raise

+ 4 more locked

Lower Body Pull

Primary: Sumo deadlift

  • Sumo deadlift · 3-5 × 3-5
  • Secondary deadlift / hinge · 3-4 × see rotation
  • Hamstring curl · 4 × 8-15
  • Calf raise · 4 × 8-15
Tibialis raise
Cardio of choice

+ 2 more locked

Upper Body Pull

Primary: Weighted chin-up

  • Kelso shrug · 3 × 10-15
  • Weighted chin-up · 4-5 × 4-8
  • Single-arm dumbbell row · 4 × 8-12
  • Upper-back row of choice · 3-4 × 10-15
Lat accessory of choice
Rear-delt work
Forearm work

+ 5 more locked

Create a free account to unlock →All 4 sessions · variation progressions · workout tracker

Inside the Portal

Your full toolkit.

Members get a complete training suite — here's what unlocks with a free account.

Unlock the full toolkit — free →