Training Programs
Evidence-based strength training at your finger tips!
The right movement is key when it comes to seeing physical results.
60 minutes is all that you need for our training programs. Pick from a 3-, 4-, or 5-day training program.
A home-gym (barbell, db/kb, bands and pull-up bar) is absolutely sufficient!
Once you have signed up, your training profile will be created and you will receive access to your training app and program within 24 hours.
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Our Training Programs:
All our training programs can be done with home gym equipment (barbell, kettlebell, dumbbell, bands), unless stated otherwise:
Build The Base
Build The Base:
3, 4, or 5-day version
A good mixture of hypertrophy- and strength-focused training that is centered around the foundational lifts (squats, deadlifts, presses, pulls).
Beginner to advanced.
We love to get people going with this!
Lean & Toned
Lean & Toned:
4 or 5 day version
Hypertrophy focused training program, also great to assist with muscle retention and additional fat burn in a weight loss phase.
Intermediate to advanced.
Strong & Defined
Strong & Defined:
4 or 5 day version
A strength focused training program, largely focused around the big compound lifts with some accessory work.
Beginner to advanced.
Bikini Builder
Bikini Builder:
4 or 5 day version
Hypertrophy and strength focus. Glute, core and upper body emphasis. Utilizes the gironda method and other slightly more advanced training techniques.
Intermediate to advanced.
One of our favorites!!
3 Day - Full Body
3 Day – Full Body:
A very well rounded program that does not just look after the whole body, but also tries to make sure you can get the most out of the limited time you have available.
Beginner to Advanced.
We also have a 8-week dumbbell or kettlebell only version of this, in case you are ever super limited on equipment.
Figure Champ
Figure Champ:
4 or 5 day version.
A hypertrophy focused glute and shoulder program. We also have a gym version of this available.
Intermediate to advanced.
Booty Builder
Booty Builder:
3, 4 or 5-day version
A glute strength & hypertrophy-focused program.
Intermediate to advanced.
Another favorite!!
Special programs
Special programs:
– Bands only (4-8 weeks), ideal for travel
– 3 days machines only, can be suitable if just starting out or with certain injuries, we will assess as needed.
Build The Base:
3, 4, or 5-day version
A good mixture of hypertrophy- and strength-focused training that is centered around the foundational lifts (squats, deadlifts, presses, pulls).
Beginner to advanced.
We love to get people going with this!
Lean & Toned:
4 or 5 day version
Hypertrophy focused training program, also great to assist with muscle retention and additional fat burn in a weight loss phase.
Intermediate to advanced.
Strong & Defined:
4 or 5 day version
A strength focused training program, largely focused around the big compound lifts with some accessory work.
Beginner to advanced.
Bikini Builder:
4 or 5 day version
Hypertrophy and strength focus. Glute, core and upper body emphasis. Utilizes the gironda method and other slightly more advanced training techniques.
Intermediate to advanced.
One of our favorites!!
3 Day – Full Body:
A very well rounded program that does not just look after the whole body, but also tries to make sure you can get the most out of the limited time you have available.
Beginner to Advanced.
We also have a 8-week dumbbell or kettlebell only version of this, in case you are ever super limited on equipment.
Figure Champ:
4 or 5 day version.
A hypertrophy focused glute and shoulder program. We also have a gym version of this available.
Intermediate to advanced.
Booty Builder:
3, 4 or 5-day version
A glute strength & hypertrophy-focused program.
Intermediate to advanced.
Another favorite!!
Special programs:
– Bands only (4-8 weeks), ideal for travel
– 3 days machines only, can be suitable if just starting out or with certain injuries, we will assess as needed.
Completely personalized training programs available upon request (US$99 per month).
*all training programs include warm up and stretch instructions, as well as recommendations for intensity and rest periods.
**most of these programs have cycles that are at least 4 weeks long, some shorter, some longer.
Level Up
OUR SIGNATURE 12 WEEK NUTRITION COURSE
Through our 12 Week Nutrition Course you will finally feel CERTAIN that what you are doing with your nutrition is right for you and your body.
You will feel like you are in CONTROL of your food choices and not your emotions taking over.
Who is it for?
This course is for anyone who is wanting to learn to take charge of their own nutrition!
You will need to commit at least 1-2 hours each week to the course material.
You have 7 days to complete each week’s material before new material is released, but you will have access to the recordings for good and can watch as many times as you like.
This program is ideal for someone who is new to macros or simply not sure that what they have been doing with macros so far is correct.
It is not individualized coaching. You will need to do your own calculations, but you will still receive some form of guidance and accountability through the group container and through Facebook.
If you feel like you need more hand-holding and individualization our 1:1 coaching is likely going to be better for you. Otherwise we’d love to have you in our September intake!!
Each week there will be a
+ recorded lesson
+ corresponding quiz
+ accountability component (homework)
+ self-development (mindset) component
+ support in a private Facebook group
+ live call where you can raise any and all questions
The curriculum is:
1. Energy Balance (Calories)
2. Importance of Protein
3. Periodization (Fat Loss, Muscle Gain, Maintenance)
4. Meal Timing & Frequency
5. Carbs – Simple/ Complex, Fiber & Digestion
6. Fats – “Good vs. Bad”
7. When and How to Make Adjustments to Calories
8. Training Optimization & NEAT
9. Improving your Hormonal Profile
10. Supplements, Adaptogens & More
11. Emotional Eating, Intuitive Eating, Hybrid Tracking
12. Reverse Dieting and Maintaining Results for Good!
Wouldn't it be great if you had CERTAINTY and CONTROL?
Nothing worse than constantly questioning yourself
‘should I be eating this?’
‘should I be eating more/less?’
‘is this really the healthiest way to get to my goal?’
‘is this really the best pace to get to my goal?’
‘what else can I do to feel better in my body?’
‘why was I not strong enough to say no to this treat? Again!’
‘why am I always giving into my stress/emotions??’
But no more.
Knowledge is power when it comes to nutrition.
Through course you will have the blueprint what works for you.