Start hereStart here
Foundation Strength
Beginner programme
Learn squat, hinge, press, row and bracing with four coached entry points each week.
Choose a programme by starting point, objective and available training days.
Every programme includes a written block, coached floor access and a scheduled review. The structure changes by goal, not the coaching standard.
Build muscleBuild muscle
Hypertrophy Builder
Muscle-gain programme
Progressive volume, exercise selection and recovery targets for experienced general members.
Get strongerGet stronger
Strength Performance
Advanced strength programme
Lower-rep compounds, planned intensity and competition-style execution without requiring competition.
Choosing the right starting pointFoundation Experienced Return Contest
The best first programme is the one you can repeat and recover from.
A coach looks at current technique, training history, available days and the main result you want. New members normally begin with Foundation, while experienced lifters may enter Hypertrophy or Strength Performance after a movement review.
New to weights
Start with Foundation and learn the floor.
Training consistently
Choose hypertrophy or performance by goal.
Returning after time away
Reduce volume first, then rebuild load.
Preparing for a show
Confirm timeline before starting prep.
The structure stays simple enough to follow and detailed enough to measure.
01
Baseline week
Technique and current working loads
Establish repeatable movements and realistic starting numbers.
02
Progressive weeks
Load, reps or volume move gradually
Only one or two variables change at a time.
03
Deload or pivot
Reduce fatigue before the next push
Use lower volume or changed exercise emphasis where needed.
04
Formal review
Compare results and choose the next block
Update priorities based on training evidence and recovery.
Useful numbers that keep expectations clear.
8
Weeks per standard block
Long enough to collect meaningful training evidence.
1
Written review per block
Technique, progress and next priorities recorded.
2-5
Training days available
Programmes scale to realistic weekly availability.
Random workouts
Every main session belongs to the current block.
Answers to the main questions before choosing a starting block.
Do I need bodybuilding experience?
No. Foundation assumes no previous structured resistance training.
Can I change programme later?
Yes. Programmes change at review points when goals, availability or recovery change.
Is nutrition included?
General guidance is included. Individual nutrition coaching and contest prep are separate services.
Can I train outside coached blocks?
Yes. Members use open gym for accessories, cardio and approved programme sessions.
Need help choosing?
Share your goal, experience and available days.
A coach will suggest the most sensible first programme and explain the weekly commitment before you join.