Frequently Asked Questions

Arcos is built for people who already have a training foundation — not total beginners. New lifters don't need a complex program; they need to learn good technique, train consistently, and build that foundation first. Once it's in place, Arcos is what takes you further.

Arcos is built on sound, proven training principles, so you should already have a foundation in place before starting, but you don't need to be an elite athlete. If you're training for a specific powerlifting meet, physique competition, or similar event, Arcos + Coach is a better fit than the self-guided program, since that kind of specificity needs more individualized attention.

• Complete training system — structured strength training and cardio, delivered in phases.
• Full Trainerize access — workouts, exercise demonstrations, progress tracking, workout logging, personal records, and wearable integration.
• Built-in exercise alternatives — every exercise includes alternatives, making it easy to adapt the program to your equipment, experience, or preferences without compromising the purpose of the program.
• Phase overviews — every new phase includes a clear explanation of what's changing, why it's changing, and what to focus on before you begin.

There has never been more fitness information available than there is today. The challenge isn't finding information — it's knowing what matters. Arcos filters through the noise, organizes the fundamentals into one structured system, and delivers it through technology that makes it easy to show up, follow the plan, and focus on the work.

Yes. Arcos was originally developed as the training system our coaches used with clients. Today, it's available as a self-guided program, but you can also add direct coach access if you want more personalized guidance and accountability. Contact us to learn more about Arcos + Coach. We strongly recommend this option for goals like powerlifting meets, physique competitions, or other situations where individualized coaching can make a meaningful difference.

Arcos is built around traditional strength training movements, so it's best suited for people with access to a commercial gym or a well-equipped home gym. Every exercise includes alternatives, so you can adapt the program to your available equipment without compromising its purpose. Arcos isn't built for minimal-equipment training.

Most experienced trainees don't need more information. They need structure, built-in progression, and a plan they can consistently execute.

The issue usually isn't effort — it's uncertainty about whether the plan you're running is actually the right one, or just the one you happened to find. Arcos removes that uncertainty.

Arcos is delivered through Trainerize. Each new phase uploads automatically to your dashboard, along with an overview explaining what's changing. Your workout history and progress tracking are always there, so everything stays organized and easy to follow.

Arcos is built around established principles of strength training, recovery, and long-term program design. Every phase has a purpose, every exercise has a reason for being there, and the system continues to evolve over time.

You have a full 7-day free trial to decide — cancel during that window and you won't be charged anything. You can also cancel anytime after your trial. It's self-serve, right from your account — no email, no phone call, no contract.

Go to Manage Arcos Subscription — also available anytime in the footer under Tools and Resources. That's your self-serve cancellation page for both your free trial and any time afterward. No email, no phone call, and no one to talk into letting you go. A few clicks and it's done.

Instant Setup. As soon as you sign up, you'll get two emails: one to log into the Trainerize app, where your Onboarding phase is already loaded onto your calendar and ready to go, and a second with your full Program Overview — an 18-page guide explaining exactly how Arcos works and why.

Your Trial Week. Your 7-day free trial gives you time to explore the app, read through the Program Overview, and try a workout or two before you're ever charged.

Onboarding. Your actual training begins the Monday after you sign up. The first two weeks are your Onboarding phase — lighter, intentionally submaximal training that prepares your body for Prime, your first full training block. Onboarding runs its full two weeks regardless of your trial timeline.

The Program Rolls Out In Phases. New phases continue as you progress — strength training and cardio both included. Each phase opens with an overview explaining what's changing, then loads automatically into Trainerize with the defaults and alternatives ready to go.

Keep Going. New phases keep coming as long as you're training.