An example training plan
This is a complete, real plan built by a GetMyCoach coach — the same plan a new athlete sees before they start. Read why it's built this way, then build your own around your goal.
This is a demo plan from General Fitness Coach, built for a sample athlete training for all-round general fitness — not your plan. Build your own in a couple of minutes.
General Fitness Coach
General fitness coach
Hi - I'm your General Fitness Coach. We'll build a realistic plan that helps you feel stronger, fitter and more confident in your training. I coach balanced everyday fitness: full-body strength, conditioning, mobility and core work, matched to your equipment, schedule and experience. I help you train consistently, improve movement quality, build useful strength and develop better fitness without overwhelming you.
Training starts with a calibration week to find realistic effort levels. Then the plan builds through simple full-body strength, conditioning, mobility and core work. Progression is gradual: reps before load, conditioning density over time, and deloads every fourth week to protect recovery.
Consistency over perfection
Full-body strength as the base
Conditioning that supports, not destroys, progress
Why this plan fits you
This plan is built for your goal: General Fitness. It's matched to intermediate experience and 5 training days a week, so the workload fits where you are now. and uses the equipment you have (running shoes, dumbbells, barbell and plates). General Fitness Coach tuned the volume so progress stays steady.
Why your week is built this way
You're training a Full-body strength A / Conditioning Intervals / Full-body strength B / Zone2 Cardio / Mobility, core & carry split. Grouping the week this way lets each muscle group be trained hard, then fully recover before its next session.
A balanced hit of your whole body so nothing is left behind.
Short, sharp efforts to build top-end fitness.
A balanced hit of your whole body so nothing is left behind.
A focused session targeting this part of your week.
A focused session targeting this part of your week.
Why these exercises
Training starts with a calibration week to find realistic effort levels. Then the plan builds through simple full-body strength, conditioning, mobility and core work. Progression is gradual: reps before load, conditioning density over time, and deloads every fourth week to protect recovery.
How you'll get stronger
As an intermediate athlete focused on general fitness, your plan is designed for steady, sustainable progress. We'll gradually increase the challenge in your strength workouts by adding a little more weight or reps over time, and improve your conditioning by pushing the pace or duration of your intervals and cardio. This custom approach ensures you're always moving forward without getting stuck or overwhelmed.
When the work starts to feel easier, add reps inside 8–12, then a small amount of weight — only when your form and recovery stay solid.
Each set lists an RPE/RIR target — how many reps you should have left in the tank. Higher RPE means closer to failure; it keeps your effort honest without guessing.
Frequency & recovery
You selected 5 training sessions per week tuned to your goal and coach guidance.
Recovery is just as vital as your training; your two dedicated rest days each week are crucial for muscle repair and energy replenishment. We'll also incorporate lighter weeks periodically to give your body a chance to fully recover, adapt, and come back stronger, preventing burnout and keeping you consistent.
The first 4 weeks, day by day
Browse each week day by day — rest days included, so you see the full rhythm.
AI Coach Assistant
Ask about your session, swap an exercise, or change your week
Today's Guidance
51 minBuild strength
This strength day trains the movements your plan is built around.
Main lift
Barbell Squats
4 sets · 8-12 reps · RPE 6-7 (vigorous to hard)
Your main lift today — the big compound that drives the session's adaptation, so attack it first while you're freshest.
Today — how to progress: When the top of the rep range feels controlled on every set, add a small amount of load next session — reps first, then weight.
Step 1 of 6 · Warm-upMobility FlowView
Coach guidance
- Move smoothly through, ~5–8 min: cat–cow x8
- world's-greatest-stretch x5/side
- hip circles x10/side
- arm & shoulder circles x10. Full range of motion, no bouncing or grinding.
- Target effort
- RPE 4 (light)
- Aim for
- 5-8 minutes
Log your result
Create your free account to save your training.
- Step 2 of 6 · Main workNow
Barbell Squats
Coach guidance
- Set the bar on your upper back (traps), not your neck.
- Feet shoulder-width apart, toes slightly out.
- Initiate the movement by pushing hips back and bending knees simultaneously.
- Keep your chest up and core braced throughout the movement.
- Descend to at least parallel (hips below knees), or as deep as mobility allows with good form.
- Drive up powerfully through your heels, squeezing glutes at the top.
- Target effort
- RPE 6-7 (vigorous to hard)
- Aim for
- 8-12
- Target weight
- Choose a load that leaves 2–3 reps in reserve at the target RPE.
- Rest between sets
- 1 min 45 sec
Last time4 × 12 @ 100 kg (RPE 8)Coach tip for todayTry 102.5 kg × 12
Completed the top of the rep range — add 2.5 kg and rebuild from 12 reps.
Log your result
Enter the weight you used — note any per-set differences (e.g. 60/65/65 kg) in the notes.
Create your free account to save your training.
Step 3 of 6 · Main workBarbell Bench PressView
Coach guidance
- Set up with your eyes directly under the bar.
- Grip the bar firmly, slightly wider than shoulder-width.
- Retract and depress your shoulder blades throughout the lift.
- Drive your feet into the floor for leg drive and stability.
- Lower the bar to your mid-chest in a controlled manner.
- Keep elbows tucked at about a 45-60 degree angle.
- Target effort
- RPE 6-7 (vigorous to hard)
- Aim for
- 8-12
- Target weight
- Choose a load that leaves 2–3 reps in reserve at the target RPE.
- Rest between sets
- 2 min
Watch demo
Last time4 × 12 @ 70 kg (RPE 8)Coach tip for todayTry 72.5 kg × 12
Completed the top of the rep range — add 2.5 kg and rebuild from 12 reps.
Log your result
Enter the weight you used — note any per-set differences (e.g. 60/65/65 kg) in the notes.
Create your free account to save your training.
Step 4 of 6 · Main workCable RowsView
Coach guidance
- Initiate the pull by retracting your shoulder blades.
- Drive your elbows back and towards your hips.
- Keep your chest up and maintain a neutral spine.
- Control the eccentric (return) phase, allowing a full stretch in the lats.
- Squeeze your shoulder blades together at the peak contraction.
- Target effort
- RPE 6-7 (vigorous to hard)
- Aim for
- 8-12
- Target weight
- Choose a load that leaves 2–3 reps in reserve at the target RPE.
- Rest between sets
- 1 min 45 sec
Last time4 × 12 @ 60 kg (RPE 8)Coach tip for todayTry 62.5 kg × 12
Completed the top of the rep range — add 2.5 kg and rebuild from 12 reps.
Log your result
Enter the weight you used — note any per-set differences (e.g. 60/65/65 kg) in the notes.
Create your free account to save your training.
Step 5 of 6 · AccessoryPlankView
Coach guidance
- Keep your body in a straight line from head to heels.
- Brace your core as if preparing for a punch.
- Squeeze your glutes and quads to maintain tension.
- Keep your neck neutral, looking down at the floor.
- Drive your elbows into the ground.
- Target effort
- RPE 6-7 (vigorous to hard)
- Aim for
- 30-45 sec
- Rest between sets
- 1 min 15 sec
Watch demo
Log your result
Create your free account to save your training.
Step 6 of 6 · CooldownHip Mobility FlowView
Coach guidance
- Move slowly through each position, breathing steadily.
- Work to a gentle stretch, never sharp pain.
- Keep the spine long rather than rounding.
- Spend a little longer where you feel the most restriction.
- Target effort
- RPE 4 (light)
- Aim for
- 3-5 minutes
Log your result
Create your free account to save your training.
This is an example plan for illustration only — it is not medical advice and is not personalized to your injuries, limitations, or training history. Build your own plan to get coaching tailored to you.
Build your own plan
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