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NOVA
// TELL NOVA YOUR GOAL

TRAIN FOR
ANYTHING.

Hyrox.

Nova builds and coaches a real programme around your specific goal — not a generic template with your name on it.

Tell Nova Your Goalsee_how_it_works()
GOAL
Pro Tryouts in 12wks
THIS WEEK
+8% ENGINE
NOVA SAYS
Push strength helps you finish through contact, and a strong core is what ties it all together.
🔥0
⚙
NOVA
FRIDAY
PUSH + ARMS + CORE
WEEK
MON
TUE
WED
THU
FRI
SAT
SUN
small reps, big shifts
START WORKOUT

Whatever you're training for,
we'll get you there.

Hyrox
Ironman
Powerlifting
Pro Tryouts
General Fitness
You ask, we deliver.
YOUR PROGRAMME
Athletic Performance Blueprint — Phase 1
PHASE 1
Strength & Movement Foundation
Weeks 1–4
›
WEEK 1
Movement patterns established, baseline strength benchmarked
WEEK 2
Session consistency locked in, recovery rhythms forming
WEEK 3
Noticeable improvement in barbell mechanics and cable stability
WEEK 4
Phase 1 complete — strength base and conditioning capacity improved

Every other app tells you what to do.
We tell you why.

01

The science explained

Every set, every rep comes with the reasoning — not just numbers to hit.

PUSH + ARMS
+ CORE
8 OF 8
Tricep Pushdown
3 sets × 12 reps
Adjust weight if needed. Aim close to failure.
Why this exercise? ▾

As a basketball player, your ability to finish through contact, hold your shooting form under fatigue, and push off defenders demands strong, resilient triceps — the tricep pushdown isolates the long, lateral, and medial heads to build the elbow extension strength that directly powers your chest passes, shot release, and post-up arm positioning.

Set 1
12 reps
✓
Set 2
12 reps
✓
Set 3
12 reps
✓
Something felt off
⇄ Swap Exercise
PUSH + ARMS
+ CORE
0 OF 8
WARM UP
Dynamic Stretches
Incline DB Bench
28kg × 4 sets × 6 reps
Adjust weight if needed. Aim close to failure.
Why this exercise? ▸
Set 1
28
6 reps
Set 2
28
6 reps
Set 3
28
6 reps
Set 4
28
6 reps
Something felt off
⇄ Swap Exercise
02

Adjust or swap. Never guess.

Weight too heavy? Change it. Exercise doesn't feel right? Swap it. Your programme bends around you, not the other way around.

Your coach reviews your week.
Every Monday.

Not a generic recap. A real breakdown of what worked, what to adjust, and why.

Tap to see next week's adjustments →
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