Training plans by coach Quincy L. Harvey
Find the plan for the problem you have.
Each plan is a printable workbook with the matching program in the Composite Athlete app. Download the PDF in US Letter and A4, then log on paper or on your phone. No account needed to buy: we set one up from your checkout email.
You have a race on the calendar
I entered a fitness race that mixes running and strength stations.
Hybrid Fitness Race Prep
12 weeks · $14.99
See the plan
You want to get stronger
I want to start lifting and know what to do.
Strength Training for Beginners
12 weeks · $12.99
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I want stronger glutes and a stronger upper body.
Women's Glute and Upper Body Strength
8 weeks · $12.99
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I want to build muscle with a plan I can follow.
Muscle Building Workout Plan for Men
8 + 6 weeks · $14.99
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I want my meals to keep up with my training.
Meal Prep for Strength Training
8 weeks · $14.99
See the planYou train at home
In the app · One-time purchase
More ready-made programs
These programs run in the Composite Athlete app only: buy once, pick your start date, and every session lands on its calendar day in your training log.
Fitness race prep
8 weeks · Fitness race$39
Run Strong on Tired Legs
Don't let heavy legs ruin your race. Eight weeks specializing in compromised running - holding a fast, efficient gait the moment you leave a high-fatigue station.
Equipment: Functional gym + running space (sleds, wall ball, sandbag, ergs helpful)
Get this program6 weeks · Fitness race$29
Get Stronger at Sleds, Carries and Wall Balls
Master the stations that end races. Six weeks of raw leg drive, grip, and core stability so you fly through the Sleds, Farmers Carry, and Sandbag Lunges without redlining.
Equipment: Functional gym (sleds, sandbag, heavy carries, barbell)
Get this program8 weeks · Fitness race$39
Train Together for Your Doubles Fitness Race
Racing as a pair and not sure how to split the work? Eight weeks of shared pacing, clean hand-offs, and smart work-splitting for doubles fitness race teams.
Equipment: Functional gym + a training partner (share the stations)
Get this program4 weeks · Fitness race$19
The Last 4 Weeks Before Your Fitness Race
Stop guessing your pre-race volume. Peak your conditioning, lock in your pacing, and taper perfectly over the final 30 days so you hit the start line explosive, recovered, and ready to PR.
Equipment: Functional gym + running space
Get this programRunning & strength
6 weeks · Running$29
Get Back to Running After Your Marathon
You ran the race - now rebuild the body that ran it. Six weeks from finish-line shuffle back to full training: recover properly, restore what the block ate, and return to running stronger than you started.
Equipment: Gym or garage setup (dumbbells; bike, pool, or elliptical helpful in the early weeks)
Get this programHybrid & multi-sport
8 weeks · Hybrid$39
Run and Lift in the Same Week
Strong AND conditioned. Eight weeks of concurrent training that builds muscle and a serious engine at the same time - lift heavy, run fast, do it all. The complete athlete.
Equipment: Full gym + a way to run or row
Get this programTrail, OCR & triathlon
8 weeks · Trail · OCR · Tri$39
Start Trail Running
Fit from gym training but new to trails? Eight weeks that turn the fitness you already have into trail-race readiness: climbing strength, descent control, and time on your feet.
Equipment: Gym + access to hills or an incline treadmill (trails ideal for the long run)
Get this program6 weeks · Trail · OCR · Tri$29
Strength Training for Triathletes
Strength that keeps up with swim-bike-run volume. Two short, sharp gym sessions a week - plus a durability day - that keep you powerful without stealing a watt from training.
Equipment: Gym or garage setup (barbell or dumbbells, pull-up bar or band)
Get this programGet back in shape & short on time
12 weeks · Get fit$49
Get Back in Shape
Out of shape and not sure how to start again? Twelve weeks of simple strength and conditioning, four days a week, that rebuilds your fitness step by step. No crash diets, no guesswork.
Equipment: Full gym
Get this program6 weeks · Get fit$29
6 Hard Weeks Before Your Event or Season
Six weeks out from your event or season and need to be ready? Five days a week of heavy lifting and hard conditioning that sharpens your fitness fast while you keep your strength.
Equipment: Full gym
Get this program6 weeks · Get fit$29
30-Minute Workouts When You Have No Time
No time to train? Four 30-minute dumbbell sessions a week that fit around meetings, kids, and life, and still get you fitter and stronger. Efficiency is the whole point.
Equipment: Adjustable dumbbells + a bench
Get this program