Running, lifting and mobility. One block.

One plan.
Every day proven.

A training block written for your goal and the season you are in, adjusted every Sunday from what you actually did, and proven every day with a live photo. Ten answers and you can see the shape of yours before you sign up.

The daily deal.

Every session

A live photo, or the streak dies.

Camera only, no gallery. Point it at the proof: you, the gear, the ground you covered. The photo is gone in 24 hours; the check-in stays on your record. Rest days, sick days and an honest bad morning never break a streak.

Every Sunday

Next week changes from what you did.

Feel, sleep, effort against the plan, sessions done, resting heart rate, pain. Six numbers decide whether the week holds, cuts or moves a missed session, and you see all six on Monday morning.

Every block

Written for you, by a person.

The architect lays the block out from your intake. The sessions inside it are written by hand, in effort rather than pace, with a warm-up on every one and the why on every one.

What changes your week, and why.

Every check-in asks how hard it was and one or two things that fit the session: how the long day finished, whether the reps were hit, whether the easy day stayed easy, reps in reserve on the lifts. Every Sunday evening a fixed set of rules reads the week and edits the next one. No model, nothing hidden, and the card on Monday shows every number it read.

A Monday card, as an athlete sees it

Volume cut 15%, from the top of the week. Sessions ran 1.7 RPE harder than planned, a long day ended walking. Taken from the top of the week: Second long day 90 to 30 min, easy; Quality 60 to 45 min. Easy days untouched.

Feel 5.4/10 over 7 check-ins
Sleep 6.8h average
6 of 7 sessions done
Sessions 1.7 RPE harder than planned
No resting HR trend yet
No pain flagged
Long days: 1 ended walking of 2
Easy days stayed easy

Was Sunday right? Right · Too much · Too little

Where a cut comes from

The second long day first, down to an easy half hour.
Then the quality sessions, never below half their minutes. On a big cut the intensity comes out of them too.
Then the long day, never below 60 percent of itself.
The easy days last, and usually not at all. Easy volume is what the hard days are built on.

Mid-week, you can lighten the rest of the week yourself, once, with one tap to put it back. When the week's own signals stack up, Arc offers it first. Asking for more goes to a person.

Any season. Same account.

An endurance block now, a bodybuilding block in three months, a powerlifting block after that. The plan follows the season you are in, and your history comes with you.

Endurance first · Record: a race
Priority: Running. Every other session in the week exists to keep you running.
The record: A personal best at your race: the distance you name, on the day you name.
Lifting: One or two sessions for durability. Nothing in the gym is allowed to cost a run.

All-round athlete (running priority) · Record: a race, then an upper-body lift
Priority: Running first, lifting second, both trained properly in the same week.
The record: A running personal best first. Then one lift of your choice, and it is never a lower-body lift: bench, overhead press, pull-ups, dips, a row.
Why upper: Your legs are already working for the race. The lifting record comes from the half of you the running does not tax.

All-round athlete (strength priority) · Record: one lift
Priority: Lifting first, running kept. You train both and the week bends around the bar.
The record: A personal best in one lift you choose, upper or lower.
Running: Stays in the week at a level that holds your fitness. It gives way when the lift needs the recovery.

Bodybuilding first · Record: several lifts, by weak point
Priority: Muscle. Cardio is held flat and never grown.
The record: Personal bests across up to three lifts, chosen for the areas you name as lagging. Measured in reps at a weight, never a max single.
Daily: 10,000 to 15,000 steps, recommended, never forced.

Powerlifting first · Record: the big three and the total
Priority: The squat, the bench, the deadlift. Everything else is there to move those three.
The record: A personal best in each of the three and in the total, at the meet, or on the block's closing heavy singles if there is no meet.
Daily: 10,000 to 15,000 steps, recommended, never forced.

30 days free, then $9.99 a month

The trial is the real thing, for 30 days.

Every session in full for your first 30 days, and the shape of the whole block from day one. Subscribe and the rest of the block opens. Cancel any time. Arc is invite-only while the beta runs, so leave your email and your preview comes with you.

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One plan.Every day proven.