A clear plan, block by block.
Foundations: two four-week blocks over eight weeks. Strength: three four-week blocks over twelve weeks. Each block—called a mesocycle—gives your training a consistent focus.
Programs / Find your fit
Built for work.
Forged for strength.
The training system built for tradies. Choose a plan for where you are now and the week you can actually sustain.
Matched to your experience
Which program fits you?
Choose your experience and we’ll select a starting point. Adjust the weekly days to suit your schedule.
How the programming works
Structure for progress.
Flexibility for real life.
Know when to move forward.
Foundations uses linear progression to build your base. Strength uses double progression: build reps within the prescribed range, then increase the load when you meet the rep and effort targets on a Green day.
Your exercises. A consistent block.
Choose from the program’s exercise options for each training day when setting up your block. Keep those choices for the mesocycle so you can practise, track and progress—then review them for the next block.
Your workday counts.
Log your sleep, hours worked and how physically demanding the job was. After your final warm-up set, assess how recovered and ready you feel. Recheck after the first working set if needed.
See how your day adds up.
Use the web app’s daily calorie and macro counter to log food and track protein, carbs and fats against your chosen targets. Simple manual entries, with calories calculated from macros or entered from the food label.
Keep learning beyond the session.
Read or download your program’s Start Here guide, plus guides to hard weeks, recovery, fuel and sleep, and warm-ups and body preparation. Keep a copy on your phone for further training guidance.
See what you’re building.
A separate Progress Tracker brings together your training consistency, estimated strength trends, bodyweight and private progress photos. Training History keeps the sets, reps and loads behind those changes. Find both through your profile menu.
Autoregulation / Adjust to the day
Green. Amber. Red.
Today recommends a colour using sleep, work demands and how you feel after warming up. Review the reason, change it if you feel better or worse, then apply it. Training updates to match your chosen plan.
Green · Train as planned
Follow the session and its effort targets. Progress when you meet the program’s rep and effort requirements.
Amber · Scale it back
Keep the main work. Reduce load by around 5–10% or remove a main-lift set, limit accessories and leave more reps in reserve. No load progression today.
Red · Keep it easy or rest
Use one or two main lifts for one or two easy sets, with lighter loads, and skip accessories. If unwell or pain is worsening, skip training. No progression today.
Private app preview: check-ins, session adjustments, manual nutrition tracking and guide downloads are available to try. Exercise choices and load increments are managed in Profile → Program settings. Member-only access is still to be connected. Your account saves workouts, food logs and progress online. Wait for Saved online before switching devices.
Have questions? Read our FAQs →
Test the fit
Two weeks to find your rhythm.
Try the sessions, learn how the adjustments work and see how training fits your week.
Start your 14-day trial after confirming your email. No card required and no automatic charge.
Still unsure? Ask about your starting point →