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3pillarsperformance 

Who It's For: This program is ideal for individuals who have already established a solid foundation in weightlifting and are ready to take their strength to the next level. Whether you're a seasoned lifter looking to break through plateaus or an athlete aiming to enhance your overall physical preparedness, this program is a perfect fit.

Program Highlights:
General Physical Preparedness (GPP) Warm-Up: Each session starts with a comprehensive GPP warm-up. This warm-up not only primes your body for the demanding lifts ahead but also enhances your overall physical readiness. It helps to improve mobility, flexibility, and cardiovascular fitness, ensuring you're prepared to give your best in every session.
Main Compound Movements: The core of this program revolves around the "Big Three" compound exercises – squats, deadlifts, and bench presses. You'll focus on these lifts to build strength, power, and muscle mass. Progressive overload is a key principle here, so expect to see your strength gains skyrocket.
Accessory Exercises: In addition to the main lifts, you'll also incorporate carefully selected accessory exercises. These movements target specific muscle groups and help address weaknesses, ensuring a well-rounded and balanced physique. They play a crucial role in injury prevention and overall performance improvement.

Program Outcomes: By committing to our Strength and Conditioning Intensive program, you can expect the following outcomes:
Significant Strength Gains: The program's emphasis on compound lifts will lead to substantial increases in your squat, deadlift, and bench press numbers.
Improved Physical Preparedness: With the inclusion of GPP warm-ups and conditioning work, you'll notice enhanced recovery between sets, improved endurance, and better overall physical readiness for athletic endeavors.
Muscle Development: As strength improves, so does muscle mass. You'll experience muscle growth across various muscle groups, leading to a more sculpted and powerful physique.
Plateau Breaking: If you've hit a plateau in your lifting journey, this program will challenge your body in new ways, helping you break through and reach new heights in your fitness journey.
Injury Prevention: The balanced approach of compound lifts and accessory work reduces the risk of overuse injuries and enhances overall joint and muscle health.

In summary, our Strength and Conditioning Intensive program is a comprehensive and challenging workout regimen designed for intermediate and advanced lifters who are ready to take their strength, conditioning, and physical preparedness to the next level. If you're motivated to push your boundaries and achieve impressive gains, this program is your path to success.

Recommended Split: 
Monday: Squat
Wednesday: Bench
Friday: Deadlift

Squat

Bench

Deadlift

Strength

Power

Growth

Conditioning

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Squat, Bench, Deadlift

Block 1

Our "Upper-Lower Split" program is a dynamic and well-rounded training regimen suitable for beginner to intermediate clients who are eager to enhance their strength, body composition, and overall fitness. This program combines both strength and aerobic training, offering a comprehensive approach to reaching your fitness goals. Whether you're aiming to build muscle, boost strength, or improve your cardiovascular fitness, this program has you covered.

Who It's For:
Beginner/Intermediate Clients: This program is tailored to meet the needs of individuals who are in the early to intermediate stages of their fitness journey. It provides an excellent foundation for those looking to progress in their training.
Strength and Body Composition Goals: If your primary objectives include gaining strength and improving body composition by building muscle and reducing body fat, the "Upper-Lower Split" program aligns perfectly with your goals.

Program Highlights:
Frequency: This program is designed to be flexible, allowing for 5 to 6 training sessions per week. This frequency ensures consistent progress and optimal results.
Upper-Lower Split: The program is structured around an upper-lower body split, which means you'll alternate between training your upper body (chest, back, shoulders, and arms) and lower body (quads, hamstrings, glutes, and calves) on different days. This approach allows for effective muscle targeting and recovery.
Strength Sessions: You'll engage in 4 dedicated strength training sessions each week. These workouts emphasize compound lifts and progressive overload to help you build strength and lean muscle mass.
Aerobic Method Sessions: In addition to strength training, the program includes 2 aerobic method sessions per week. These sessions focus on improving cardiovascular fitness, endurance, and overall conditioning.

Program Outcomes: By following our "Upper-Lower Split" program, you can expect the following outcomes:
Strength Gains: The emphasis on compound lifts and progressive overload will lead to noticeable improvements in your strength levels.
Body Composition: With a balanced approach that combines strength and aerobic training, you'll experience positive changes in your body composition, including increased muscle mass and reduced body fat.
Enhanced Endurance: The inclusion of aerobic method sessions will improve your cardiovascular fitness and endurance, contributing to better overall health.
Improved Muscle Tone: Regular strength training will result in improved muscle tone and definition, giving your physique a more sculpted appearance.
Consistent Progress: The flexible training frequency and well-structured program ensure consistent progress over time.

In summary, our "Upper-Lower Split" program offers a versatile and effective approach to achieving your fitness goals. Whether you're a beginner looking to start your fitness journey or an intermediate client aiming to take your training to the next level, this program provides the tools and guidance you need to build strength, improve body composition, and enhance your overall fitness.

Gains

3 day split

Fitness

Body Composition

Hypertrophy

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Upper Lower Split

Block 2

Our "Introduction to Training" program is specifically designed for complete beginners who are taking their first steps into the world of fitness. This program offers a structured and gradual approach to exercise, prioritizing safety, proper technique, and overall fitness improvement. It's also suitable for individuals seeking to build strength, establish a foundation of coordination, and maximize recovery time. Here's a closer look at what this program has to offer:

Who It's For:
Complete Beginners: If you're new to the gym and have little to no experience with workouts, "Introduction to Training" is the perfect starting point. We'll guide you through every step, ensuring a comfortable and effective introduction to exercise.

Safety and Technique: If you value safety and proper exercise technique in your fitness routine, this program places a strong emphasis on teaching you the right form and movement patterns from the very beginning.
Structured Approach: "Introduction to Training" offers a structured and progressive approach to fitness. It's perfect for those who prefer a clear path to follow in their fitness journey.

Program Highlights:
3 Days a Week: This program is designed to be manageable for beginners, featuring three workouts per week. This frequency provides a balanced approach to training without overwhelming newcomers to fitness.
Full Body Workouts: Each session targets the entire body to ensure balanced development. You'll engage in a variety of exercises that cover different muscle groups, helping you build a strong foundation.
Timer-Based Coordination: In the initial block, exercises are based on a timer rather than specific reps. This approach helps improve coordination, control, and familiarity with different movements.
Sets and Reps: As you progress, the program transitions into a more traditional sets and reps format. This phase allows you to build strength and gradually increase the intensity of your workouts.
Maximizing Recovery Time: The program is designed to hit each muscle group three times a week while maximizing recovery time. This frequency accelerates progress and minimizes the risk of overtraining.

Program Outcomes: By following our "Introduction to Training" program, you can expect the following outcomes:
Improved Coordination: The timer-based approach in the initial block helps you develop better coordination and control over your movements.
Strength Development: As you transition to sets and reps, you'll experience noticeable strength gains across different muscle groups.
Enhanced Overall Fitness: This program will contribute to improved endurance, muscle tone, and overall fitness levels.
Safe and Effective Workouts: Emphasis on safety and proper technique ensures that you're exercising in a way that minimizes the risk of injury.
Structured Progression: With a clear structure and gradual progression, you'll see steady improvements in your fitness journey.

In summary, "Introduction to Training" is the perfect starting point for complete beginners who want to embark on a fitness journey. It offers a safe, structured, and effective approach to exercise, focusing on coordination, strength, and overall fitness improvement. Whether you're new to the gym or simply looking for a fresh start, this program is here to guide you towards your fitness goals.

Beginner

Muscle development

Performance

Cardiovascular improvement

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Introduction To Training 

Choose a very light weight you can do a 45sec set with 

Increase the weight each set over the weeks

Who It's For: This program is versatile and caters to individuals of all experience levels in the fitness world:

Beginners: If you're new to lifting weights and eager to build a solid foundation of muscle, strength, and aesthetics, the beginner version of "Old School Bodybuilding" is a perfect starting point. It will introduce you to fundamental exercises and help you develop proper form and technique.
Intermediate: For those who have been training for a while and are ready to take their physique to the next level, this program provides a well-structured routine that focuses on progressive overload, muscle hypertrophy, and balanced development.
Advanced: Seasoned lifters seeking to push their limits and achieve the peak of their bodybuilding potential will find "Old School Bodybuilding" to be a challenging and rewarding experience. 

Program Highlights:
Body Part Split: The program follows a classic body part split approach, dedicating specific days to target different muscle groups. This systematic approach allows for maximum muscle stimulation and recovery.
6 Days a Week: "Old School Bodybuilding" is an intensive 6-day-a-week program, providing you with ample training volume and frequency to accelerate muscle growth and development.
Progressive Overload: The cornerstone of this program is progressive overload, which means consistently increasing the resistance and intensity of your workouts. This principle ensures continual muscle growth and strength gains.
Varied Exercise Selection: You'll have a wide variety of exercises at your disposal to target every muscle group effectively. This variation keeps workouts engaging and prevents plateaus.

Program Outcomes: By committing to "Old School Bodybuilding," you can expect the following outcomes:
Muscle Hypertrophy: The program is specifically designed to promote muscle growth and sculpt a balanced and aesthetically pleasing physique.
Strength Gains: Progressive overload and a focus on compound movements will lead to increased strength levels, allowing you to lift heavier weights over time.
Improved Muscle Definition: Through targeted muscle group training and attention to detail, you'll achieve better muscle definition and separation.
Increased Confidence: As you see your body transform and your strength improve, your self-confidence will soar.
Aesthetic Appeal: "Old School Bodybuilding" embraces the timeless aesthetics of bodybuilding, helping you achieve the classic physique you desire.

3 x workouts 6 x days a week.
Monday & Thurs = Chest & back.
Tues & Fri = Shoulders & arms
Wed & Sat = legs, calves, lowerback

Body Building

Muscle Building

All levels

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Old School Body Building

Our "Push-Pull Full Body" program is a versatile and balanced workout regimen suitable for individuals of all experience levels, including beginners, intermediate, and advanced lifters. This program combines push and pull exercises to target various muscle groups while providing full-body training. Whether you're looking to build strength, increase muscle mass, or simply maintain a well-rounded fitness routine, this program has you covered.

Who It's For:
Beginners: If you're new to weightlifting and exercise, this program offers a manageable entry point into strength training while providing a balanced approach to fitness.
Intermediate: Intermediate lifters will find this program an excellent choice to continue progressing in their fitness journey and achieving well-rounded results.
Advanced: Advanced lifters can benefit from the program's progressive overload system and can push hard on exercises that they have performed in the past.

Program Highlights:
Frequency: The "Push-Pull Full Body" program consists of 4 workouts per week. This frequency allows for sufficient training volume while providing enough recovery time.
Push and Pull Emphasis: The program is structured around push and pull exercises. This balanced approach ensures that you're targeting all major muscle groups.
Full-Body Training: Each workout includes exercises that engage both upper and lower body muscle groups, promoting overall strength and balance.

Program Outcomes: By following our "Push-Pull Full Body" program, you can expect the following outcomes:
Strength and Muscle Gain: The program's focus on compound movements and progressive overload will lead to significant strength gains and muscle development.
Balanced Physique: The push-pull approach ensures balanced development of both pushing and pulling muscle groups, helping you achieve a well-proportioned physique.
Improved Functional Strength: Full-body training enhances overall functional strength, making daily activities easier and reducing the risk of injuries.
Versatility: This program can be adapted to your fitness level and goals, making it suitable for individuals at various stages of their fitness journey.
Consistent Progress: With 4 workouts per week, you'll experience consistent progress in your strength and fitness levels.

In summary, the "Push-Pull Full Body" program offers a flexible and effective training approach for individuals of all fitness levels. Whether you're a beginner looking to start your fitness journey, an intermediate lifter aiming to maintain balance, or an advanced athlete seeking a well-rounded workout routine, this program provides the structure and versatility needed to achieve your fitness goals.

Beginner to Advanced

Volume

Progressional Overload

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Push, Pull, Full Body

Our ""Squat, Deadlift, Hypertrophy"" program is a structured 6-week journey designed to transform your strength, physique, and overall fitness. With four challenging workouts per week, this program is suitable for a wide range of individuals, from beginners looking to kickstart their fitness journey to intermediate and advanced lifters seeking significant gains.

Who It's For:
Beginners: If you're new to weightlifting and eager to build a strong foundation of strength and muscle, this program will guide you through the process with a manageable and progressive approach.
Intermediate and Advanced Lifters: For those who are already familiar with the gym and seeking to push their limits, this program offers opportunities for growth and continued progress.

What to Expect:
Over the course of six weeks, this program will empower you to achieve the following:
Strength Transformation: Through a carefully planned and progressive approach, you'll witness remarkable improvements in your strength levels. The program focuses on the fundamental compound lifts that are essential for building a robust physique.
Muscle Growth: Hypertrophy is a central component of this program, ensuring that you'll see noticeable muscle development in various muscle groups. Whether you're targeting specific areas or aiming for a well-rounded physique, this program has you covered.
Challenge and Progress: As you advance through the program, you'll experience an increasing level of challenge and intensity, which is crucial for continual growth. The program's structure encourages you to push your limits safely and effectively.
Body Composition: With the combination of strength training and hypertrophy-focused exercises, you'll not only build muscle but also make strides in improving your body composition. 
Confidence and Achievement: Each workout completed brings you one step closer to your fitness goals. As you witness your strength and physique transform, your confidence and sense of achievement will soar."

Progressive Overload

Big 3

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Squat, Bench, Deadlift, Hypertrophy

Welcome to our "Women's Physique program, a 12-week fitness journey designed to empower women to sculpt and strengthen their bodies while enhancing overall strength and vitality. This comprehensive program prioritizes glute development for a more defined physique, as well as upper body strength to create a balanced and healthy transformation.

Program Structure: The program unfolds over three distinct 4-week blocks, each building upon the progress made in the previous phase. These blocks are strategically designed to continually challenge your glutes and upper body, fostering both aesthetics and functional strength.

Who It's For:
Women Aiming for Glute and Upper Body Strength. If your goal is to sculpt your glutes, enhance upper body strength, and achieve an overall transformation that reflects health and vitality

What to Expect: 
Glute Sculpting: Targeted exercises and progressive overload will lead to significant growth and definition in your glutes, enhancing your overall physique.
Upper Body Strength: The program places an emphasis on pull-ups, to build functional strength that complements your physique and improves your overall health.
Toning and Shaping: Your glutes will become more toned and shapely, while your upper body strength will empower you to take on new challenges and feel stronger in everyday life.
Confidence and Health: As you witness improvements in both aesthetics and strength, your self-confidence will soar, and you'll experience the benefits of a healthier, more toned physique.

Program Highlights:
Progressive Structure: The program's division into three 4-week blocks ensures a well-structured and progressive approach that consistently challenges and rewards your efforts.
Targeted Glute and Upper Body Exercises: You'll engage in a variety of exercises, including glute-focused movements and upper body strength exercises like pull-ups, to create a balanced transformation.

Adaptable for All Levels: Whether you're a beginner or have prior fitness experience, this program caters to your individual fitness level and pace of progress.
Program Blocks: Each block introduces new challenges and variations to keep your training engaging and effective. Specific exercises, sets, and reps will be detailed in the program materials for each block.

All Levels

Glutes

Sculpt

Upper Body Strength

Physique

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Womens Physique

Block 3

Embark on a transformative 12-week fitness journey with our ""Men's Physique Transformation"" program. This meticulously crafted program, divided into two distinct 6-week blocks, is designed to sculpt your physique and enhance your strength. Tailored to meet the specific goals of men looking to achieve a well-defined and balanced physique, this program employs a strategic body part split and progressive overload method to ensure optimal results.

Program Structure:
The 12-week program is divided into two progressive 6-week blocks. The body part split is strategically designed as follows:

Monday: Chest & Back
Tuesday: Arms/Shoulders
Wednesday: Legs
Thursday: Chest & Back
Friday: Arms & Shoulders
Saturday: Legs

Who It's For:
Men Aiming for a Defined Physique: Whether you're a beginner or have prior fitness experience, this program caters to men looking to sculpt their physique, enhance muscle definition, and achieve a balanced and aesthetically pleasing look.

What to Expect:
Over the course of 12 weeks, our ""Men's Physique Transformation"" program will help you achieve the following:
Muscle Definition: The strategic body part split ensures targeted training for each major muscle group, contributing to a well-defined and aesthetic physique.
Strength Enhancement: Utilizing the progressive overload method, the program prioritizes strength gains, allowing you to lift heavier weights over time and build a solid foundation of strength.
Balanced Development: The program addresses all major muscle groups, promoting balanced development for a proportional and symmetrical physique.

Program Highlights:
Progressive Overload: The cornerstone of the program, progressive overload, ensures continuous challenge and growth by gradually increasing the resistance and intensity of your workouts.
Strategic Body Part Split: Each day of the week targets specific muscle groups, allowing for focused and effective training sessions. This split optimizes recovery and ensures each muscle group receives the attention it needs for optimal growth.
Balanced Training: The program strikes a balance between upper and lower body workouts, ensuring that you develop strength and definition throughout your entire physique.
Adaptable for All Levels: Whether you're starting your fitness journey or seeking to take your training to the next level, this program is adaptable to different fitness levels and goals.
Program Blocks:
Each 6-week block introduces new challenges and variations to keep your training engaging and effective. The progressive overload method ensures that you are continually challenging yourself and progressing throughout the program.

Note:
Safety and proper form are crucial. Pay attention to your body, and adjust weights as needed to maintain proper technique.
In summary, our ""Men's Physique Transformation"" program is your pathway to achieving a well-defined, balanced, and strong physique. Embrace the challenge, push your limits, and experience the rewards of a comprehensive and progressive fitness journey over the course of 12 weeks.

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