Reps in reserve
Understand the RIR numbers in your workout and how the app uses them for progression.
Read the guide →Learning Hub
Understand your training.
Practical explanations to help you use your program with confidence.
01 / The essentials
Know your training.
Using the app
Find workout logging, saved progress, program settings and membership help.
Visit the Help Centre →02 / Your program
Choose your training plan
Muscle Beach Madness
Choose your training days, understand weekly reviews and finish the seven-week cycle.
Read the program guide →Forged Foundations
Forged Foundations program guide →Heavy Hitters Strength
Heavy Hitters Strength program guide →Core Elements
Core Elements program guide →Maintenance Weeks
Read the maintenance approach →Training / Recovery / Food
Practical advice for life around work.
Do you still need cardio if you have a physical job?
Does a physical job count as cardio? Learn what work contributes, how to judge your effort and how to add fitness training without wearing yourself out.
Read article →Training and mental health for men in the trades
How movement and strength training can support men in the trades, alongside recovery, connection and professional help.
Read article →How Long Should You Rest Between Sets for Muscle Growth
How long should you rest between sets? Practical starting points and evidence to help busy tradies keep later sets productive without stretching every session.
Read article →How to Make Your Reps Count for Muscle Growth
Use a weight you can control, lower it deliberately and keep the full comfortable movement. Simple muscle-building advice for tradies.
Read article →Maintenance Training: For Busy Weeks and Planning What’s Next
Keep familiar training manageable during a busy period or after a long block while you decide what comes next.
Read article →Minimalist Training for Muscle Growth: The Core Elements Approach
Explore Core Elements: a minimalist muscle-building program for busy people, with two, three or four training days, clear progression and room to adjust.
Read article →Building a stronger back for work and the gym
Practical back-strength training for tradies: bracing, squats, hinges and trunk exercises, with workload advice, tool-belt considerations and research references.
Read article →How to Train After a Physical Job Without Running Yourself Into the Ground
Too tired for the gym after a physical job? A practical guide for tradies to manage strength training, adjust heavy workdays and make room for recovery.
Read article →5 high protein lunches for tradies with no microwave needed
Five practical high-protein lunches for tradies who train, with no microwave required, sensible protein guidance and essential lunchbox food-safety tips.
Read article →Hypertrophy for tradies: building muscle around a physical job
See how Israetel's volume landmarks helped shape FBY's hypertrophy program for tradies, with gradual progression and practical recovery checks.
Read article →Working Long Hours? 5 Ways Tradies Can Keep Their Muscle and Strength
Working long hours? Five practical ways tradies can maintain muscle and strength with weekend workouts, maintenance volume, food, hydration and sleep.
Read article →