Free downloads · No sign-up
Free programmes.
Five training blocks, written to be run exactly as printed. No email. No sign-up. Pick the one that fits your week and download it.
Free · F01
Foundation Full-Body
Learn the lifts. Log the lifts. Add load when it is earned.
- For
- Beginner, under 6 months of consistent lifting
- Length
- 8 weeks
- Days
- 3 days a week
- Sessions
- 45–60 min
PDF · 13 pages · free
Free · F02
Classic Volume Split
Opposing pairs. Capped volume. Every set logged.
- For
- Intermediate, 1+ year of consistent training
- Length
- 6 weeks
- Days
- 6 days a week (5-day option)
- Sessions
- 60–75 min
PDF · 15 pages · free
Free · F03
Brief & Intense
Two sessions. One hard set. Nothing wasted.
- For
- Time-poor adults; some training experience preferred
- Length
- 6 weeks
- Days
- 2 days a week
- Sessions
- 40–45 min
PDF · 13 pages · free
Free · F04
Heavy-Then-Pump
Heavy first. Volume next. Pump last. Logged always.
- For
- Intermediate, 1+ year of consistent training
- Length
- 6 weeks
- Days
- 4 days a week
- Sessions
- 55–70 min
PDF · 12 pages · free
Free · F05
Home & Minimal-Kit Full-Body
Light kit. Hard sets. Every rep logged.
- For
- Beginner-plus to intermediate, home training with dumbbells, bands and a bench or sturdy chair
- Length
- 6 weeks
- Days
- 3 days a week, optional lower-body track
- Sessions
- 40–55 min
PDF · 13 pages · free
Free for personal use. Education and coaching guidance for healthy adults. Not medical advice. If you have a medical condition, are pregnant, take medication, or have pain that worsens, stop and get cleared by a qualified medical professional first.
Want online coaching?
Want it reviewed every week?
A PDF gives you the workout structure, but it can't read your logs or adjust your plan when you get stuck. Apply for CALIBRE online coaching to work with Coach Mo.