Chart owners
You Have the Chart. Here Is How to Get the Most Out of It.
Every movement on your chart has a demo video, every chart has a level structure worth understanding before you start, and there is a free twelve-week planner below. Nothing here needs an account.
Start here
Three things to know before your first session
Charts are built to be trained from, not just read. Five minutes here will save you a month of guessing.
01
Find your level first
Each chart is organised by level. Start at the lower one even if you have trained before — the first week is for learning the movements and setting a baseline, not for proving anything.
02
Run the workout as written
The order, the pairings and the rest are the programming. Doing the same exercises in a different order is a different workout, and usually a worse one.
03
Scan anything you are unsure of
Every movement has a QR code. Point your phone camera at it and the demo video opens — no app, no login.
Movement demos
Every exercise, demonstrated
The QR code beside each movement opens that exercise directly. Or type the name straight off your chart, abbreviations and all, and it will find it.
Shop by training focus:
Chart shorthand works too — try “db split squat” or “sl hop”.
No movement by that name yet. Try fewer words, or the plainest part of the name.
Free download
A twelve-week plan for the chart you already own
A one-page planner: name the chart you are working from, tick each session as you complete it, and measure a sprint, a jump and one strength movement at both ends of the term. Print as many as you need.
No email required. It is a PDF, take it and go.
Common questions
From people training off a printed chart
How many days a week should I run this?
Two or three sessions a week is the sweet spot for most people, with a day between hard sessions. Consistency across twelve weeks beats intensity across two.
How long do I stay at one level?
Until the top of the prescribed range feels controlled rather than desperate — usually four to six weeks. Moving up before the movement is clean is the most common mistake.
The QR code will not scan.
Open your phone camera and hold it eight to twelve inches away in good light; most phones scan without an app. If the print is scuffed, search this site for the exercise name printed on the chart — the demo pages use the same names.
Can I mix two charts together?
Yes, if you keep each session intact. Run one chart’s session on one day and the other’s on another day rather than blending movements from both into one workout.
What do I do when a movement is too hard?
Reduce the range, the load or the distance before you substitute. If it still does not work, the demo page for that movement lists the regression to use instead.
Something arrived damaged or is missing.
Contact us through the support page and we will sort it out. If the order came through Amazon, message us there so the order details come with it.
Is there a version of this in the app?
Yes. The Workout Library has app-guided workouts and multi-week programs built by the same coaches, with the demo video inside every session. The chart and the app cover the same training in two different formats.
When you want more
Where people go after their first chart
Same training, different format
The Workout Library
App-guided workouts and multi-week programs from the same coaches, with progression already organised and a demo on every movement.
- Filter by goal, level and equipment
- Single workouts or full programs
- Membership covers the collection
Another wall, another focus
More Charts
Most people start with one focus and add a second — agility beside strength, or a portable guide for the gym bag.
- 18×24 wall charts
- 8.5×11 laminated portable guides
- Every movement QR-linked to its demo
Built around you
Remote Personal Training
A coach builds the plan around your goals, schedule, equipment and history, and rebuilds it as you progress.
- Individual program design
- Weekly check-ins
- Delivered in the training app
Still stuck?
Ask a coach, we answer these ourselves
If something on your chart is not making sense, tell us which chart and which movement and we will explain it. No sales sequence attached.
