FLF Challenges

Thirty days from now, you'll have a number to be proud of.

Every challenge runs 30 days — five training days, two rest days. Nine printable plans each, so you start exactly at your level, from Beginner to Pro. Free. No signup.

Pick a challenge Find my level first

Pick your challenge

Upper body9 plans

Pushup Challenge

From your first knee pushup all the way to 100 decline pushups in a single set.

Start pushups Legs9 plans

Squat Challenge

From your first 50 air squats all the way to 100 Bulgarian split squats in a single set.

Start squats Core9 plans

Situp Challenge

From your first 40 sit-ups all the way to 225 ab-mat sit-ups in a single set.

Start situps

How every FLF challenge works

5 + 2 rhythm

Five training days, two rest days, every week. Recovery is where you actually get stronger.

Your level, day one

Nine plans per challenge. You start where you are — not where a poster says you should be.

Progressive overload

The reps climb a little each session, so day 30 feels earned — not impossible.

In the lab

The next challenges come off the same calculator as these three — real thresholds, nine plans, every level welcome.

In the lab

Plank Challenge

Core endurance. From your first short hold to minutes you didn't think you had.

In the lab

Lunge Challenge

Legs and balance, one side at a time.

In the lab

Walking Challenge

Steps that add up. Pairs with our piece on how many steps is enough.

These aren't live yet — no dates promised until the plans are calibrated. Get them the day they drop →