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 ($9.99 CAD/month) adds tracking and tools, and coaching takes it further.
Athletic Performance
Jumps, sprints, and heavy compound work to build explosiveness and make you a better athlete.
Download PDF →Get StrongStrength Focus
Squat, bench, deadlift, and press built around progressive overload for raw, usable strength.
Download PDF →Start HereGeneral Health
Balanced full-body training for energy, longevity, and staying capable — ideal if you're new.
Download PDF →Build MuscleHypertrophy
Higher-volume training that targets every muscle group for size and definition.
Download PDF →Small SetupHome / Minimal Equipment
A full week you can run with just dumbbells or a few basics — no commercial gym required.
Download PDF →Zero GearAnywhere / Bodyweight
Train anywhere — hotel, park, living room — using nothing but your bodyweight.
Download PDF →Want more than a week?
The programs above are free. Tracking and tools are part of the membership ($9.99 CAD/month or $90/year): the pre-built 4-week program library, the workout log, saved calculators and PRs, and the exercise and warmup libraries. Custom programs and 1:1 coaching (with weekly check-ins) are available on top.