Inner Athlete Coach

Coach
Jack Daysley

Built for the everyday athletes who already train 3-4 times per week but who are ...

Lacking structure, guessing there progress, failing to gain size and looking to switch things up and take their training to the next level

This plan uses principles from athlete performance to protect your joints, armour your body and maximise your strength and fitness gains

We utilise a full body training split to ensure we hit the correct amount of volume to gain strength, size and promote maximal recovery.

This plan will feature daily workouts each working on different movement patterns and fitness components

Join the movement ...

Unlock your Inner Athlete.

Features
4 sessions per week
Must use App app to view and log training
Program Training
$40
Get Everyday Athlete
benefit-image-0
Build Size & Strength With Purpose
Follow a structured system designed to maximise muscle, strength, and performance.
benefit-image-1
Train like an Athlete
Use proven athlete-performance methods to unlock higher levels of fitness, power, and conditioning.
benefit-image-2
Protect Your Joints & Armour Your Body
mprove movement quality, reduce injury risk, and build a body that performs as good as it looks.
benefit-image-3
Maximise Results & Promote Recovery
Our full-body training split delivers the right volume and intensity to drive gains without burning you out.
Features
feature-icon
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Programming 7 days per week
Daily strength, conditioning, recovery, running workouts and training that’s accessible and for athletes of any level or background
feature-icon
Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
sample week banner image
phoneMockup
Sample Week
Week 1 of 6-week program
Sunday
FBTS Testing Week (Squat Focus)

A1

Assault Bike

For Completion

A2

TRX Pistol Squat

A3

High Plank Drag

For Completion

B

Barbell Squat Jump

3 x 6

C1

Back Squat

5, 3, 3, 5 @ 50, 60, 70, 80 %

C2

Band Resisted Side Plank Row

3 x 20

D1

Isometric Lunge Hold

3 x 0:30

D2

Strict Lower Hanging Leg Lifts

3 x MAX

E1

Hamstring Bridge ISO

2 x 0:30

E2

Elevated Single Leg Body Weight Calf Raise

2 x MAX

F1

Assault Bike

3 x 1:30

F2

SkiErg

3 x 300

F3

DB Lunges

3 x 16

G

Deep Squat Breathing

2 x 1:00

Monday
FBTS Testing Week (Upper Focus)

A1

SkiErg

For Completion

A2

Scap Activations

For Completion

A3

Band Face Pull

For Completion

B1

DB Bench Press

8, 6, 5, 5

B2

Seated Cable Row

3 x 10

C1

Close Grip Bench Press

3 x 8

C2

Chest-Supported DB Row

3 x 10

D

Push-Up

1 x MAX

E1

DB Bicep Curls

3 x 12

E2

Skull Crushers

3 x 12

E3

Plate Hold

3 x 0:30

F1

DB Lateral Raise

2 x 20

F2

Split Stance Overhead Tricep Extension

2 x 20

Tuesday
Running Intervals Testing Week

A

Dynamic Activation

For Completion

B

Pogo Jump

3 x 10

C

Run

1 x 1000

D1

Pigeon Stretch

For Completion

D2

Kneeling Hip Flexor Stretch

For Completion

D3

Deep Squat Breathing

For Completion

Wednesday
Robustness Session (Optional)

A1

Glute Bridge

For Completion

A2

Split Squat

For Completion

A3

Lying Handcuffs

B1

Isometric Lunge Hold

3 x 0:15

B2

Elevated Single Leg Body Weight Calf Raise

3 x 12

C1

Banded Triple Threat

3 x 10

C2

Band Rotations

3 x 10

D1

Kneeling Hip Flexor Stretch

For Completion

D2

Pigeon Stretch

For Completion

D3

Kneeling Bench Shoulder Stretch

For Completion

Thursday
FBTS Testing Week (Posterior Focus)

A1

Rowing

For Completion

A2

WORLD'S GREATEST STRETCH

For Completion

A3

Hamstring Bridge ISO

A4

Band Pull-Apart

B

Trap Bar Deadlift

3, 3, 3, 5

C1

Chin-Up

3 x MAX

C2

Standing Landmine Press

3 x 8

D

Prone Machine Hamstring Curl

3 x 12

E1

Alternating DB Hammer Curl

3 x 20

E2

Tricep Rope Pulldowns

3 x 12

F1

DB Lateral Raise

2 x 25

F2

DB Crunch

2 x 25

Friday
Lungs n Guns

A1

Assault Bike

3 x 1:00

A2

Deficit Push Up

3 x 10

A3

Bent Over DB Row

3 x 10

A4

DB Lateral Raise

3 x 12

B1

Rowing

3 x 500

B2

Sled Drag

3 x 20

B3

Sled Push

3 x 20

B4

Barbell Bicep Curl

3 x 10

B5

Bench Dips

3 x 12

C

Tricep Rope Pulldowns

1 x 100

Saturday
Recovery 

A1

Kneeling Hip Flexor Stretch

For Completion

A2

Pigeon Stretch

For Completion

A3

Kneeling Bench Shoulder Stretch

For Completion

A4

Lat & Pec Stretch

For Completion

Coach
More from Inner Athlete Coach
coach-avatar Jack Daysley

closer-image-1
closer-image-2
JOIN THE MOVEMENT TODAY

Take your training, shape and mindset to the next level

Get Everyday Athlete
closer-image-3
FAQs
Who is this programme designed for?
This programme is built for everyday athletes and gym-goers already training 3–4 times per week who want more structure, better results, and a smarter approach to performance training.
What makes this different from a normal gym programme?
Unlike generic bodybuilding plans, this programme uses proven athlete-performance principles to improve strength, fitness, movement quality, recovery, and joint protection — helping you perform and feel better long term.
Will this help me build muscle and improve fitness at the same time?
Yes. The full-body training split is designed to develop strength, muscle size, conditioning, and athletic performance while managing recovery effectively.

More from Inner Athlete Coach

programs
Everyday Athlete
Join Today!