Every MARCHON program is designed around a specific goal and training style.
Explore weekly structure, key performance indicators and program focus before choosing your next block.
Start your next training phase with a program that matches your ambitions.
All New Training Programs Starts Monday, August 3
A new training block begins on Monday, August 3.
Every MARCHON program is built around a different goal, training style and experience. Whether you're looking to build muscle, improve your conditioning, get stronger, prepare for HYROX or become a more complete athlete, there's a program designed for you.
Explore each program below and choose the one that best matches your goals.
HYBRID
Lift heavy. Run fast. Build complete athleticism.
Designed for athletes who want to develop strength and endurance simultaneously. Three strength sessions built around the squat, bench press and deadlift, paired with three conditioning sessions each week.
Weekly Structure
- Monday: Full Body (Squat)
- Tuesday: Easy Conditioning
- Wednesday: Full Body (Bench)
- Thursday: Interval Conditioning
- Friday: Full Body (Deadlift)
- Saturday: Tempo Conditioning
- Sunday: Rest
Run or Bike options available.
Key Performance Indicators
- 3RM Front Squat
- 5RM Bench Press
- 5RM Deadlift
- 1 Mile Run or 500m Row
GAIN
Build muscle. Grow your arms and glutes.
A hypertrophy-focused program built around high-volume resistance training with minimal conditioning. Designed to help you build muscle, improve body composition and make your t-shirts fit differently.
Weekly Structure
- Monday: Lower Body
- Tuesday: Upper Body
- Wednesday: Rest
- Thursday: Lower Body
- Friday: Upper Body
- Saturday: Abs + Conditioning
- Sunday: Rest
Primary Focus
- Biceps
- Triceps
- Glutes
TRAIN & TRAIN45
Become stronger, fitter and more capable.
Our introduction to functional fitness. TRAIN develops strength, conditioning and resilience without specialising in one area, making it ideal for everyday performance and long-term health.
Weekly Structure
- Monday: Full Body (Squat)
- Tuesday: Bike Conditioning
- Wednesday: Full Body (Deadlift)
- Thursday: Rest
- Friday: Full Body (Strict Press)
- Saturday: Ski Conditioning
- Sunday: Rest
Key Performance Indicators
- 5RM Back Squat
- 3RM Sumo Deadlift
- 5RM Strict Press
- 60-Minute Max Bike Erg
- 2km Ski Erg
SHAPE
Build confidence, improve body composition and feel your strongest.
Designed to help you build lean muscle, improve fitness and develop sustainable habits through a combination of resistance training and conditioning.
Weekly Structure
- Monday: Full Body (Front Squat)
- Tuesday: Interval Conditioning
- Wednesday: Full Body (Push-Up)
- Thursday: Rest
- Friday: Full Body (Romanian Deadlift)
- Saturday: Easy Conditioning
- Sunday: Rest
Key Performance Indicators
- 3RM Front Squat
- 5RM Romanian Deadlift
- Max Push-Ups (5 Minutes)
- The 5×5
HYROX / HYROX PRO
Train specifically for race day.
Purpose-built for HYROX athletes, combining structured running development, strength training and race-specific conditioning to improve performance and efficiency.
Weekly Structure
- Monday: Easy Run or Bike
- Tuesday: Full Body + HYROX
- Wednesday: Run Intervals
- Thursday: Rest
- Friday: Full Body + Erg
- Saturday: HYROX Specific
- Sunday: Optional Run
Key Performance Indicators
- Max Rep Front Squat
- 2km Ski Time Trial
- 3RM Deadlift
- Full Throttle
- Hand Release Push-Up AMRAP
PERFORM
Train like an athlete.
Built for those looking to improve strength, gymnastics, mixed-modal conditioning and aerobic capacity through structured performance training.
Weekly Structure
- Monday: Full Body (Clean & Jerk)
- Tuesday: Intervals + Toes-to-Bar Skill
- Wednesday: Full Body (Deadlift)
- Thursday: Bike FTP
- Friday: Full Body (Unilateral Lower)
- Saturday: Run / Row Conditioning
- Sunday: Rest
Key Performance Indicators
- 1RM Clean & Jerk
- 1RM Back Squat
- 3RM Deadlift
- Toes-to-Bar Max Reps (4 Minutes)
- FTP Test
- 10-Minute Run / Row
COMPETE(+)
The Summer Build.
Designed for functional fitness athletes looking to build strength, gymnastics capacity, aerobic fitness and competition readiness while staying connected to the demands of the sport.
Weekly Structure
- Monday: Weightlifting + Gymnastics
- Tuesday: Upper Body + Aerobic
- Wednesday: Weightlifting + Mixed Modal
- Thursday: Mixed Monostructural
- Friday: Weightlifting + Gymnastics
- Saturday: Strength & Fitness League
- Sunday: Rest
Performance Focus
- 2RM Thruster
- 5RM Deadlift
- Handstand Push-Ups & Chest-to-Bar
- Ring Muscle-Ups & Toes-to-Bar
- 30-Minute Max Distance Run
- Handle Chipper
- Vertex
Which Programme Will You Choose?
Every program starts on Monday, August 3.
Every program has been carefully designed with a clear outcome, progressive structure and measurable milestones. All that's left is to choose the pathway that best fits your goals, commit to the next 10 weeks and get to work.
Charlie Marchon
I'm the Head of MARCHON Training, responsible for the programming philosophy and coaching standards across all of our training programs. I also head up the TRAIN and PERFORM programs, with a focus on helping members become stronger, fitter and more capable. My aim is to simplify the science of training into practical advice that helps you get more from every session.
