DOWNLOAD FREE FITNESS PLANNERS
Download and Explore our range
of 8 WEEK planners and programs!
simple proGrams.
expertly designed.
At namuh.ATG, we believe effective training doesn't need to be complicated. These free resources are designed to provide practical guidance, structure, and direction—whether you're pursuing a performance goal, improving your health, building strength, or simply looking for a better way to organise your training. Explore the categories below and take the next step toward your goals.
Get in touch and we'll help point you in the right direction based on your goals, experience, and current fitness level.
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An intensive 8-week program built for experienced, fit individuals preparing for HYROX or any fitness-racing style competition. Focuses on endurance, strength endurance, and high-intensity conditioning to help you perform under fatigue and meet the demands of race day.
An 8-week entry-level program designed to build fitness from the ground up. Ideal for beginners or those training at home with limited equipment, this program focuses on improving aerobic fitness, muscular endurance, and confidence in preparation for Defence Force entry testing.
A structured 8-week program for people who are already quite fit, but looking for structure to complete a half-marathon. This is designed for people looking to improve overall running fitness, while learning how to balance intensity, volume and duration. This is a balanced, practical, and easy to follow—ideal for building consistency, strength, and confidence in running.
A structured 8-week program for anyone looking to improve overall fitness without a specific performance goal. Balanced, practical, and easy to follow—ideal for building consistency, strength, and confidence in training.
2026
Gold Coast
“Following one of matt’s planners got me in the best shape i have been in for the nationals last year”
Jake S - Teacher & Australian Masters Touch Football, Gold Coast, QLD“i got matt to analyse my running gait. i’ve improved my 5k time and am now a competitive trail runner”
Dr Joe B - Cardiologist, Sydney, NSWGet In Touch
If you're interested in working with us, complete the form with a few details about your project. We'll review your message and get back to you within 48 hours.