Programmes
Bodybuilding
Physique & Aesthetics
The 12-week bodybuilding programme is designed to help you build muscle. Available in 3, 4, 5 and 6-day splits, with beginner, intermediate and advanced programmes – there’s something to fit your lifestyle! Designed in a push, pull, legs split with a focus on higher rep ranges and training volume as a whole (targeting unilateral movements), the plan focuses entirely on sculpting the body.
Bodybuilding
Physique & Aesthetics
The 12-week bodybuilding programme is designed to help you build muscle. Available in 3, 4, 5 and 6-day splits, with beginner, intermediate and advanced programmes – there’s something to fit your lifestyle! Designed in a push, pull, legs split with a focus on higher rep ranges and training volume as a whole (targeting unilateral movements), the plan focuses entirely on sculpting the body.
FAT LOSS
Physique & Aesthetics
The 12-week fat loss programme is designed to help you lose some extra fat stores whilst maintaining muscle. Available in 3, 4, 5 and 6-day splits, with beginner, intermediate and advanced programmes – there’s something to fit your lifestyle! Designed with a focus on cardio and higher rep ranges, the plan focuses on helping you lose weight. In order for this programme to have the best results, you would need to be in a calorie deficit as it’s nearly impossible to lose fat if you’re eating more than your maintenance calories.
FAT LOSS
Physique & Aesthetics
The 12-week fat loss programme is designed to help you lose some extra fat stores whilst maintaining muscle. Available in 3, 4, 5 and 6-day splits, with beginner, intermediate and advanced programmes – there’s something to fit your lifestyle! Designed with a focus on cardio and higher rep ranges, the plan focuses on helping you lose weight. In order for this programme to have the best results, you would need to be in a calorie deficit as it’s nearly impossible to lose fat if you’re eating more than your maintenance calories.
hypertrophy
Physique & Aesthetics
The 12-week hypertrophy programme is designed to help you build muscle with a small focus on improving strength in the main compound lifts (squat, bench press & deadlift). Available in 3, 4, 5 and 6-day splits, with beginner, intermediate and advanced programmes – there’s something to fit your lifestyle! Designed in a push, pull, legs split with a focus on training intensity and compound movements, the plan focuses entirely on building overall muscle mass whilst simultaneously improving strength.
hypertrophy
Physique & Aesthetics
The 12-week hypertrophy programme is designed to help you build muscle with a small focus on improving strength in the main compound lifts (squat, bench press & deadlift). Available in 3, 4, 5 and 6-day splits, with beginner, intermediate and advanced programmes – there’s something to fit your lifestyle! Designed in a push, pull, legs split with a focus on training intensity and compound movements, the plan focuses entirely on building overall muscle mass whilst simultaneously improving strength.
shredding
Physique & Aesthetics
The 12-week shredding programme is designed to help you lose some extra fat stores whilst building muscle. Available in 3, 4, 5 and 6-day splits, with beginner, intermediate and advanced programmes – there’s something to fit your lifestyle! Designed in a push, pull, legs split with a focus on higher rep ranges as well as cardio featuring both, HIIT (high-intensity interval training) and LISS (low-intensity steady state cardio) the plan focuses on helping you lose weight and build muscle. You would need to be in a calorie deficit as it’s nearly impossible to lose fat if you’re eating more than your maintenance calories.
shredding
Physique & Aesthetics
The 12-week shredding programme is designed to help you lose some extra fat stores whilst building muscle. Available in 3, 4, 5 and 6-day splits, with beginner, intermediate and advanced programmes – there’s something to fit your lifestyle! Designed in a push, pull, legs split with a focus on higher rep ranges as well as cardio featuring both, HIIT (high-intensity interval training) and LISS (low-intensity steady state cardio) the plan focuses on helping you lose weight and build muscle. You would need to be in a calorie deficit as it’s nearly impossible to lose fat if you’re eating more than your maintenance calories.
powerlifting
strength & Performance
The 9-week powerlifting programme is designed to help you improve your lifts in the main compound lifts (squat, bench press & deadlift). Available in 3, 4 and 5-day splits, with beginner, intermediate and advanced programmes – there’s something to fit your lifestyle! Designed in a DUP (daily undulating periodisation) style, the plan builds up your lifts over 8 weeks culmination in a test week where you attempt to beat your previous 1RMs for the squat, bench press and deadlift. You’ll need to test your 1RMs prior to starting this programme.
powerlifting
strength & Performance
The 9-week powerlifting programme is designed to help you improve your lifts in the main compound lifts (squat, bench press & deadlift). Available in 3, 4 and 5-day splits, with beginner, intermediate and advanced programmes – there’s something to fit your lifestyle! Designed in a DUP (daily undulating periodisation) style, the plan builds up your lifts over 8 weeks culmination in a test week where you attempt to beat your previous 1RMs for the squat, bench press and deadlift. You’ll need to test your 1RMs prior to starting this programme.
powerbuilding
strength & performance
The 12-week powerbuilding programme is designed to help you build muscle and improve your main compound lifts (squat, bench press & deadlift). Combining powerlifting and hypertrophy styles this is perfect for someone who wants the best of both programmes. Available in 3, 4, 5 and 6-day splits, with beginner, intermediate and advanced programmes – there’s something to fit your lifestyle! Designed in a push, pull, legs split with a focus on training intensity and compound movements, the plan focuses entirely on building overall muscle mass whilst simultaneously improving strength.
powerbuilding
strength & performance
The 12-week powerbuilding programme is designed to help you build muscle and improve your main compound lifts (squat, bench press & deadlift). Combining powerlifting and hypertrophy styles this is perfect for someone who wants the best of both programmes. Available in 3, 4, 5 and 6-day splits, with beginner, intermediate and advanced programmes – there’s something to fit your lifestyle! Designed in a push, pull, legs split with a focus on training intensity and compound movements, the plan focuses entirely on building overall muscle mass whilst simultaneously improving strength.
no-equipment
home workout
The 12-week home workout programme is designed to help you build muscle and increase your strength, balance and stamina. Available in 3, 4, 5 and 6-day splits – there’s something to fit your lifestyle! Designed in a push, pull, legs split with a focus on training intensity and compound movements, the plan focuses entirely on building overall muscle mass with no equipment at all. This programme can be made harder by adding additional weight (like a backpack full of books).
no-equipment
home workout
The 12-week home workout programme is designed to help you build muscle and increase your strength, balance and stamina. Available in 3, 4, 5 and 6-day splits – there’s something to fit your lifestyle! Designed in a push, pull, legs split with a focus on training intensity and compound movements, the plan focuses entirely on building overall muscle mass with no equipment at all. This programme can be made harder by adding additional weight (like a backpack full of books).