Training plans for every goal
Every plan below is a real plan built by a GetMyCoach coach — the same kind your coach builds for you. Open one to see the coaching and the first weeks day by day, then build your own around your goal, equipment and week.
Browse plans by goal
- Home dumbbell hypertrophy planBuild muscle at home with dumbbellsYou don't need a full gym to grow — you need the right split, enough volume per muscle, and real progression. Here's a complete dumbbell hypertrophy plan, built by a coach, that you can run with a pair of dumbbells and a bench.
- Beginner full-body workout planA beginner full-body workout plan that builds the habitNew to the gym? You don't need a six-day split. Three full-body sessions a week, built around the basics done well, is how you get strong, fit and consistent — without burning out or guessing what to do.
- Beginner 10K training planTrain for your first 10KA 10K is absolutely doable as a new runner — with the right build. Easy runs to grow your engine, a little speed, and a long run that creeps up week by week, so race day feels earned, not survived.
- 5K rowing planRow a faster 5K on the ergThe 5K erg rewards the split you can hold. This plan earns it the right way — an aerobic base, threshold work to lift your sustainable pace, and intervals to sharpen the top end — built around your week.
- Hyrox hybrid training planYear-round Hyrox-style hybrid fitnessWant Hyrox fitness without a race on the calendar? This hybrid plan keeps you strong, conditioned and race-ready on a rolling block — running, erg and sled work alongside real functional strength.
- Home boxing conditioning planBoxing conditioning you can do at homeBuild the engine, power and footwork behind the boxer — mostly at home and outdoors. Roadwork and conditioning for the rounds, fast feet for movement, and strength for power, with very little equipment.
- Off-court squash fitness planOff-court fitness to play better squashThe points you lose late aren't always technical — they're physical. This off-court plan builds the engine, agility and strength to move well and last deep into a match, around your week.
- 4-day gym hypertrophy planA 4-day gym plan to build muscleFour focused gym sessions a week on an upper/lower split, with the volume and progression that actually grow muscle — a complete plan built by a coach, ready to preview.
- 4-day gym workout planA 4-day gym plan to get fit and strongFour gym sessions a week, balanced across strength and conditioning, with the structure and progression to actually move the needle — a complete plan built by a coach.
- 4-day treadmill 10K planA 4-day treadmill plan for a faster 10KTrain your 10K mostly on the treadmill, four days a week — easy runs, intervals and a long run, plus the gym strength that keeps you durable and running well.
- 4-day 2K rowing planA 4-day gym plan for a faster 2K rowFour sessions a week on the erg and in the gym — steady state, threshold and race-pace intervals, plus the strength behind a stronger, more repeatable pull.
- 4-day gym Hyrox planA 4-day gym plan for your first HyroxTrain for Hyrox at a regular gym, four days a week — running and erg conditioning, compromised running, and the functional strength behind the stations, with honest substitutes where your gym is missing one.
- 4-day gym boxing planA 4-day gym plan for boxing conditioningBuild the engine, power and footwork behind the boxer — four days a week at the gym. Treadmill and erg conditioning for the rounds, footwork for fast feet, and the strength for power.
- 4-day gym squash planA 4-day gym plan for squash fitnessOff-court fitness to play better squash — four days a week at the gym. Court-specific conditioning, agility and change-of-direction, and the strength to last deep into a match.
Build your own plan
Tell your coach your goal and preview a plan built for you — free during early access.