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

A1

Assault Bike

2 x 1:00

A2

Single Leg Squat

2 x 8

A3

High Plank Drag

2 x 10

B

Barbell Squat Jump

3 x 6

C1

Back Squat

5, 3, 3, 5

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

Assault Bike

3 x 1:30

E2

SkiErg

3 x 300

E3

DB Lunges

3 x 16

F

Deep Squat Breathing

2 x 1:00

Monday
FBTS Intro Week (Upper Focus)

A1

SkiErg

2 x 250

A2

Scap Activations

2 x 10

A3

Band Face Pull

2 x 12

B1

DB Bench Press

8, 6, 5, 5

B2

Single Arm Standing 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 1:00

F

DB Lateral Raise

3 x 20

Tuesday
Running Intervals Intro Week

A

Dynamic Activation

For Completion

B

Run

3 x 1000

C1

Pigeon Stretch

2 x 1:00

C2

Kneeling Hip Flexor Stretch

3 x 1:00

C3

Deep Squat Breathing

2 x 1:00

Wednesday
Robustness Session (Optional)

A1

Glute Bridge

2 x 10

A2

Split Squat

2 x 10

A3

Push-Up

2 x 6

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

2 x 1:00

D2

Pigeon Stretch

2 x 1:00

D3

Kneeling Bench Shoulder Stretch

2 x 1:00

Thursday
FBTS Intro Week (Posterior Focus)

A1

Rowing

2 x 250

A2

WORLD'S GREATEST STRETCH

2 x 10

A3

Glute Bridge

2 x 0:30

A4

Good Morning

2 x 10

B

Trap Bar Deadlift

3, 3, 3, 5

C1

Pull-Up

3 x MAX

C2

Standing Landmine Press

3 x 8

D

Seated DB Shoulder Press

3 x 8

E1

Alternating DB Hammer Curl

3 x 16

E2

Tricep Rope Pulldowns

3 x 12

E3

Dead Hang

3 x 0:40

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 10

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

2 x 1:00

A2

Pigeon Stretch

2 x 1:00

A3

Kneeling Bench Shoulder Stretch

2 x 1:00

A4

Lat & Pec Stretch

2 x 1:00

Coach
More from Inner Athlete Coach
coach-avatar Jack Daysley

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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.

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