Start your twelve weeks

The free 12-week starter program

A useful workout for the time you have.

Build strength, capacity and a training habit that fits changing weeks.

• Four phases with 3-, 4- and 5-day pathways.
• Full, Fallback and Minimum versions of every session.
• Illustrated exercises and easier substitutions.
• Private weekly logs and a place to reflect.

Equipment: dumbbells or kettlebells, a stable chair/bench and room to walk.

Not sure where to begin? Read the starting guides.