Training workbooks you can print, write in and keep.

Three full-body sessions a week: squat and press, hinge and pull, and a barbell and carry day. Each session is laid out on its own page with the warm-up, the exercises, how hard each set should feel, space to write your weights and reps, and the cool-down. Dumbbells come first and the barbell is introduced when you are ready, with the weights climbing in small steps across three four-week blocks.

Three training sessions a week are built around the squat, bench press, deadlift and overhead press, each on its own page with the warm-up, how hard each set should feel, space to write your weights and reps, and the cool-down. Two prep sessions a week, Sunday and Wednesday, leave breakfast, lunch and dinner ready in the fridge for the next three days.

Program A is a 4-week home workout plan: four sessions a week, 20 to 25 minutes each, with no jumping needed. Program B is a 6-week bodyweight progression, five sessions a week, that moves you up to harder versions of the push-up, the row and the split squat. Each session is laid out on its own page with the warm-up, the exercises, how hard each set should feel, space to write your reps, and the cool-down.

Program A is a 12-week gym program, four days a week: lower-body strength, an easy cardio day, upper-body strength and a full-body day with mobility. Program B is an 8-week home program, three days a week, with dumbbells or kettlebells and a sturdy box. Each session is laid out on its own page with the warm-up, the exercises, how hard each set should feel, space to write your weights and reps, and the cool-down.

Three short gym sessions a week: lower-body strength, hips and trunk, and a quick power and spring day. Each one is laid out on its own page with the warm-up, the exercises, how hard each set should feel, space to write your weights and reps, and the cool-down. The program runs in two four-week waves with a lighter week after each, so the work climbs while your legs stay fresh enough to run.

Four sessions a week mix mobility work for the hips and mid-back with light strength training for the glutes, upper back, shoulders and trunk, using light dumbbells, a resistance band and a bench or sturdy box. Each session is laid out on its own page with the warm-up, the exercises, how hard each set should feel, space to write your weights and reps, and the cool-down.

Three sessions a week with one kettlebell: a hinge and swing day, a press and carry day, and a short kettlebell circuit. The first two weeks teach the hip hinge with the deadlift and a light swing before the volume goes up. Each session is laid out on its own page with the warm-up, the exercises, how hard each set should feel, space to write your weights and reps, and the cool-down.

Four sessions a week: an easy run, a quality run, a short strength session for the legs, hips and trunk, and a long run that grows by about five minutes most weeks. Each session is laid out on its own page with the warm-up, the run or exercises, how hard to go, space to log it, and the cool-down. Weeks 4 and 8 are lighter, and week 10 eases off before your 10K.

Five sessions a week train what obstacle races test: a grip and obstacle strength day, an easy run, a full-body strength and crawl day, broken-run intervals, and a race simulation that puts running and obstacle work together. Two four-week waves build up, each ending with a lighter week. Each session is laid out on its own page with the warm-up, the exercises, how hard each set should feel, space to log your weights, hangs, carries and runs, and the cool-down.

Five sessions a week combine running, strength and race stations: a strength and station day, an easy run, a machine and station day, a running-after-stations day, and a long run with transition practice. Three four-week blocks build the base, then race-specific capacity, then sharpen, each ending with a lighter week. Each session is laid out on its own page with the warm-up, the exercises, how hard each set should feel, space to log your weights, distances and times, and the cool-down.

Four sessions a week: two lower-body days built around hip thrusts, Romanian deadlifts, split squats and squats, and two upper-body days built around presses, pulldowns, rows and lateral raises. Two four-week waves build in small steps, each ending with a lighter week. Each session is laid out on its own page with the warm-up, the exercises, how hard each set should feel, space to write your weights and reps, and the cool-down.

Four sessions a week alternate upper body and lower body: presses, rows, squats, Romanian deadlifts, split squats and carries. Two four-week waves build in small steps, each ending with a lighter week. Each session is laid out on its own page with the warm-up, the exercises, how hard each set should feel, space to write your weights and reps, and the cool-down.

Program A is an 8-week upper and lower program, four days a week, built on heavy compound lifts and enough sets for every muscle. Program B is a 6-week upper-body program, four days a week, for the chest, back, shoulders and arms. Each session is laid out on its own page with the warm-up, the exercises, how hard each set should feel, space to write your weights and reps, and the cool-down.