Beginner Strength, 3 Days a Week
A straightforward full-body barbell (or dumbbell) plan to learn the main patterns and get stronger without grinding.
View program →Programs
Training programs
Free training plans written for Punchcard Fitness. Strength, conditioning, running, and sport-specific work, from first barbell sessions to a powerlifting peak. Each plan is original to this site. Scale the work to your ability, and talk with a professional if you need an individual program.
These programs are general educational guides, not personalized coaching or medical advice. Consult a qualified physician before starting a new training plan, especially if you have an injury, a medical condition, or you are returning from time off. Learn the movements first, scale the load and volume to your current ability, and stop any exercise that causes sharp or unusual pain. When a lift or skill is new — particularly Olympic weightlifting, sprinting, or contact-sport work — consider in-person coaching. You are responsible for how you use this information.
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Intermediate-to-Advanced Powerlifting Peak
An eight-week, four-day squat, bench, and deadlift peak that builds volume, tightens the competition lifts, then tapers. Not a first barbell program.
View program →Olympic Lifting Foundations
An eight-week, three-day introduction to the snatch and the clean and jerk, with enough squatting and pulling to support the skill work.
View program →Hypertrophy Upper/Lower Split
An eight-week, four-day upper/lower plan for adding muscle with moderate loads, clean reps, and simple weekly progression.
View program →Engine Builder Conditioning
A six-week, four-day plan to grow aerobic base, then add intervals, so hard efforts feel more repeatable.
View program →Mixed-Modal Conditioning
A six-week, four-day CrossFit-style plan that rotates strength, mixed work, and skill practice. Original sessions — not a copy of anyone else’s daily programming.
View program →Couch to 5K
An original eight-week, three-day walk/run plan that builds up to a 25–30 minute easy run, about 5 kilometers for many new runners.
View program →10K and Half Marathon Build
An eight-week, four-day plan for runners who can already jog 20–30 minutes and want a 10K, with an optional long-run track toward a half marathon.
View program →Surf Fitness
A six-week, three-day plan for paddling endurance, a snappy pop-up, rotational power, and shoulders that last a full session.
View program →Golf Strength and Mobility
A six-week, three-day plan for a more stable stance, better hip and mid-back motion, and rotational power you can actually repeat for 18 holes.
View program →Combat Sports Conditioning
A six-week, four-day plan for fighters and grapplers: aerobic base, repeat-sprint work, clinch-style strength, and conservative neck and shoulder durability.
View program →Field and Court Speed and Power
A six-week, three-day plan for soccer, basketball, tennis, and other field or court sports: acceleration, change of direction, jumping, and supporting strength.
View program →Hybrid Athlete Strength and Endurance
An eight-week, four-day plan that pairs two strength sessions with two running or conditioning sessions, managed so one quality does not flatten the other.
View program →Premium coaching and custom programs are coming soon. These plans are free to use. Join the newsletter and we'll let you know when personalized programming opens.
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