Gym + Mobility (Minimal OR Maximal Effective Dose Options)
12 Week Program begins Monday
Get Strong + Bendy with calculated dosage strength training & targeted mobility warm ups & separate mobility recovery sessions.
💬 Keep in touch via DMs on the App to let us know which plan you need that week (because life isn’t perfect).
Maximum Effective Dose Program 👇
Day 1. Push (Approximately 70 mins)
Day 2. Mobility Focus (Approximately 20 mins)
Day 3. Pull (Approximately 75 mins)
Day 4. Mobility Focus (Approximately 20 mins)
Day 5. Legs (Approximately 90 mins)
Day 6. Arms (Approximately 65 mins)
Day 7. Rest
Minimum Effective Dose Program 👇
Day 1. Push (Approximately 55 mins)
Day 2. Mobility Focus (Approximately 20 mins)
Day 3. Pull (Approximately 55 mins)
Day 4. Mobility Focus (Approximately 20 mins)
Day 5. Legs (Approximately 65 mins)
Day 6. Arms (Approximately 45 mins)
Day 7. Rest
12 weeks with weekly coach feedback (Starts Monday)
Keep in touch via DMs on the App to let us know which plan you need that week.
Maximum Effective Dose Program 👇
Day 1. Push (Approximately 70 mins)
Day 2. Mobility Focus (Approximately 20 mins)
Day 3. Pull (Approximately 75 mins)
Day 4. Mobility Focus (Approximately 20 mins)
Day 5. Legs (Approximately 90 mins)
Day 6. Arms (Approximately 65 mins)
Day 7. Rest
Minimum Effective Dose Program 👇
Day 1. Push (Approximately 55 mins)
Day 2. Mobility Focus (Approximately 20 mins)
Day 3. Pull (Approximately 55 mins)
Day 4. Mobility Focus (Approximately 20 mins)
Day 5. Legs (Approximately 65 mins)
Day 6. Arms (Approximately 45 mins)
Day 7. Rest
FMF TrueCoach Testimonials
Add your email at checkout
We add you to our True Coach Platform so you get a personal login
Get Video Explainers & a full program
We are there with you during your workout both in writing & in video tutorials.
Get Support
Weekly on the True Coach App program you get feedback to your comments & videos. We make adaptations when needed too :)
"I was pleasantly surprised by the amount of help & adaptation I got on this program, it's made me stay on for 9 months with each phase progressing in difficulty along with what I have communicated to the team. It's been great being able to chat to a coach regularly direct from my phone"
—Rachel S.
12 weeks with weekly coach feedback (Starts Monday)
Keep in touch via DMs on the App to let us know which plan you need that week.
Maximum Effective Dose Program 👇
Day 1. Push (Approximately 70 mins)
Day 2. Mobility Focus (Approximately 20 mins)
Day 3. Pull (Approximately 75 mins)
Day 4. Mobility Focus (Approximately 20 mins)
Day 5. Legs (Approximately 90 mins)
Day 6. Arms (Approximately 65 mins)
Day 7. Rest
Minimum Effective Dose Program 👇
Day 1. Push (Approximately 55 mins)
Day 2. Mobility Focus (Approximately 20 mins)
Day 3. Pull (Approximately 55 mins)
Day 4. Mobility Focus (Approximately 20 mins)
Day 5. Legs (Approximately 65 mins)
Day 6. Arms (Approximately 45 mins)
Day 7. Rest
Frequently Asked Questions
-
A TrueCoach 12 week program gives you access to the app & coach support for 12 weeks with options to extend. You can also opt for a text forever copy at the end to continue on your own.
-
Yes, the programs are available for all time-zones or countries, as long as you have internet access, you can access the programs!
-
For this program we use the TrueCoach App so you can upload your own videos for review & we can make personal adaptations.
For our FMF App without coach feedback or personalisation head to the top bar to check out the FMF App.
-
Ideally use a gym but, no you don’t have to. We can adapt it to home gym equipment or even minimal equipment if needed! Just let us know via the DMs once you sign up or contact form
-
Built on peer-reviewed hypertrophy research and over a decade of movement education, this plan combines progressive strength training with dedicated mobility work to build a body that performs as well as it looks.
Every muscle group is trained within its scientifically validated volume range across the week (pick between the maximum effective dose & the minimum effective dose based on your lifestyle)
-
This plan has enough stimulus to grow due to the calculated dosage but it is also structured so you actually recover: with targeted mobility warm ups & two full mobility sessions built in to protect your joints, improve your movement quality, and address the things most programs completely ignore.
Whether you're coming in fresh or returning after time away, this programme meets you where you are: a full version for those ready to commit hardcore with lots of energy, fuel & good recovery…, and a streamlined essential version for busier weeks, because missing a few sets never derails progress, and this plan is designed around real life, not perfect conditions.