HannabolicsFree
Arm Day
One session · to failure
Start here — free
ARM DAY — Free
The arm session I engineered for my own training — precise, proven, and free to everyone.
1 session / 1 page / PDF
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Training programs, in writing.
Structured strength and hybrid-performance programs you buy once and own forever. Print them, train through them, and come back block after block — they're built to be repeated.
The programs
Buy once. Run it every block.
HannabolicsEdition 01
Off-Cycle
Lean strength · hypertrophy
OFF-CYCLE
Eight weeks of lean strength and hypertrophy, structured so every week builds on the last.
8 weeks / 4 days/week / RPE-based
$58 USDStart the block
HannabolicsEdition 01
Crossover
Lift · run · row
CROSSOVER
The hybrid block — keep your muscle, build your engine, and arrive at race day ready.
8 weeks / 6 days/week / Lift + run + row
$68 USDStart the block
HannabolicsBuild Bundle
16 Weeks
Off-Cycle + Crossover
Most popular — save $27
OFF-CYCLE + CROSSOVER
Sixteen weeks of structured training — a full season of progress in two blocks.
16 weeks / Both programs / Save $27
$99 USDGet both blocks
HannabolicsCompanion
Quiet Fuel
Eat to fuel the work
QUIET FUEL
The nutrition companion — principles that make eating for training feel simple, not like homework.
Framework / No macro math / PDF
$18 USDAdd the framework
Find your program
Which one fits how you train?
Three ways in, one standard of programming. Pick by the athlete you want to be — the plan brings the structure from there.
OFF-CYCLE
- For you if
- You want to build muscle and get genuinely strong.
- The goal
- Lean strength & hypertrophy
- Training style
- Pure lifting
- Schedule
- 4 days / week · 8 weeks
- Level
- You already lift
- Includes
- Full block · RPE primer · free preview
Most popular
$99THE BUNDLE
- For you if
- You want the complete build — a full season, start to finish.
- The goal
- Strength first, then an engine
- Training style
- Both programs, in sequence
- Schedule
- 16 weeks total
- Level
- Any of the above
- Includes
- OFF-CYCLE + CROSSOVER · save $27
CROSSOVER
- For you if
- You lift but want an engine — or you run and want muscle.
- The goal
- Strength + conditioning
- Training style
- Lift · run · row
- Schedule
- 6 days / week · 8 weeks
- Level
- Comfortable training solo
- Includes
- Full block · station subs · free preview
Add QUIET FUEL ($18) to any program — the nutrition framework that supports the work, no macro math. Still deciding? Start with the free arm day →
Build your System
One block, then the next.
These aren't competing products — they're pieces of one System, all built on the same method. Start with the block that fits your goal, run it, and add the next when you're ready. The Build Bundle is where most people commit to the full season.
Instant delivery
PDF by email, seconds after checkout
Try before you buy
Free arm day + a full preview on every program
Own it forever
Buy once, re-run the block whenever you want
The plans Hannah runs
Written from her own training, not theory
Before you buy
Questions, answered straight.
What exactly do I get?
A PDF, delivered instantly by email and available in your Payhip account forever. Print it or run it from your phone — every program is formatted for both.
What level do I need to be?
You should already lift. If you know your way around a barbell and can take yourself through a session, you're ready. These aren't beginner introductions — they're structure for people who already train.
Can I see inside before I buy?
Yes. Both paid programs have a free preview attached on their product page — the cover, the RPE primer, and a full session, formatted exactly like the real thing. The free arm day shows you the same system.
What equipment do I need?
A reasonably equipped gym is ideal. Substitutions are listed for the main lifts — and for CROSSOVER's run and row stations — so a home gym or a busy commercial floor doesn't end the plan.
What's the refund policy?
Digital products are final sale — that's exactly why the free arm day and the previews exist. Try the system genuinely before you buy.
Not sure which program?Start free