{"id":5228,"date":"2026-07-29T10:01:30","date_gmt":"2026-07-29T10:01:30","guid":{"rendered":"https:\/\/adnanthemes.com\/hercules\/modern-gym-programs\/"},"modified":"2026-08-28T10:25:55","modified_gmt":"2026-08-28T10:25:55","slug":"modern-gym-programs","status":"publish","type":"page","link":"https:\/\/adnanthemes.com\/hercules\/modern-gym-programs\/","title":{"rendered":"Modern Gym Programs"},"content":{"rendered":"<section class=\"hercules-suite-slider\" data-hercules-suite-slider>\n            <div class=\"hercules-suite-slider__track\">\n                                    <article class=\"hercules-suite-slider__slide is-active\" style=\"background-image:url(https:\/\/adnanthemes.com\/hercules\/wp-content\/uploads\/mediasource-lite\/images\/hercules-modern-gym\/hercules-hercules-modern-gym-modern-gym-featured-pexels-6999114-scaled.jpeg)\" aria-hidden=\"false\">\n                        <span class=\"hercules-suite-slider__shade\"><\/span>\n                        <div class=\"hercules-suite-slider__content\">\n                            <span class=\"hercules-suite-kicker\">Hercules Sports &amp; Fitness<\/span>\n                            <h1>Programs | Modern Gym<\/h1>\n                            <p>Choose a training path built around your goal, experience and weekly routine. Compare the main Modern Gym programs before you book.<\/p>\n                            <a href=\"#program-options\" class=\"hercules-suite-button\">Explore Programs<\/a>\n                        <\/div>\n                    <\/article>\n                                    <article class=\"hercules-suite-slider__slide\" style=\"background-image:url(https:\/\/adnanthemes.com\/hercules\/wp-content\/uploads\/mediasource-lite\/images\/hercules-modern-gym\/hercules-gym-equipment-7293696-scaled.jpeg)\" aria-hidden=\"true\">\n                        <span class=\"hercules-suite-slider__shade\"><\/span>\n                        <div class=\"hercules-suite-slider__content\">\n                            <span class=\"hercules-suite-kicker\">Coaching, Classes and Performance<\/span>\n                            <h1>Build a routine that works for your week.<\/h1>\n                            <p>Sessions are timetabled across the week, with places you can hold in advance.<\/p>\n                            <a href=\"#program-options\" class=\"hercules-suite-button\">Explore Programs<\/a>\n                        <\/div>\n                    <\/article>\n                                    <article class=\"hercules-suite-slider__slide\" style=\"background-image:url(https:\/\/adnanthemes.com\/hercules\/wp-content\/uploads\/mediasource-lite\/images\/hercules-modern-gym\/hercules-modern-gym-equipment-6046978.webp)\" aria-hidden=\"true\">\n                        <span class=\"hercules-suite-slider__shade\"><\/span>\n                        <div class=\"hercules-suite-slider__content\">\n                            <span class=\"hercules-suite-kicker\">Book, Train, Progress<\/span>\n                            <h1>Start where you are. Progress from there.<\/h1>\n                            <p>Coaches track what you lift, run and repeat, so the next block is planned on evidence.<\/p>\n                            <a href=\"#program-options\" class=\"hercules-suite-button\">Explore Programs<\/a>\n                        <\/div>\n                    <\/article>\n                            <\/div>\n            <div class=\"hercules-suite-slider__nav\"><button type=\"button\" data-slider-prev aria-label=\"Previous slide\">\u2039<\/button><button type=\"button\" data-slider-next aria-label=\"Next slide\">\u203a<\/button><\/div>        <\/section>\n        <main class=\"hercules-niche-page hercules-niche-page--programs\" data-builder=\"classic\"><\/p>\n<section class=\"hercules-niche-section\" id=\"program-options\">\n<div class=\"hercules-niche-container\">\n<header class=\"hercules-niche-heading\"><span>Training Programs<\/span><\/p>\n<h2>Four clear ways to train at Modern Gym.<\/h2>\n<p>Choose the format that matches your goal and preferred level of coaching. Every program can be adjusted as your experience and schedule change.<\/p>\n<\/header>\n<div class=\"hercules-program-grid\">\n<article class=\"hercules-program-card\"><span>01<\/span><\/p>\n<h3>Strength Foundations<\/h3>\n<p>Build confident technique around the squat, hinge, press and pull with structured progression.<\/p>\n<ul>\n<li>Best for beginners and returners<\/li>\n<li>2 to 3 sessions each week<\/li>\n<li>Technique reviews included<\/li>\n<\/ul>\n<p><a href=\"https:\/\/adnanthemes.com\/hercules\/modern-gym-contact\/\">Ask about Strength<\/a><\/article>\n<article class=\"hercules-program-card\"><span>02<\/span><\/p>\n<h3>Performance Build<\/h3>\n<p>Progress strength, work capacity and athletic movement with coached blocks and regular reviews.<\/p>\n<ul>\n<li>Best for intermediate members<\/li>\n<li>3 to 4 sessions each week<\/li>\n<li>Monthly progress review<\/li>\n<\/ul>\n<p><a href=\"https:\/\/adnanthemes.com\/hercules\/modern-gym-contact\/\">Discuss Performance<\/a><\/article>\n<article class=\"hercules-program-card\"><span>03<\/span><\/p>\n<h3>Small Group Coaching<\/h3>\n<p>Train in a focused coaching group with a shared session plan and individual exercise adjustments.<\/p>\n<ul>\n<li>Maximum 6 people<\/li>\n<li>Coach-led sessions<\/li>\n<li>Supportive training environment<\/li>\n<\/ul>\n<p><a href=\"https:\/\/adnanthemes.com\/hercules\/modern-gym-contact\/\">Check Availability<\/a><\/article>\n<article class=\"hercules-program-card\"><span>04<\/span><\/p>\n<h3>Gym Start Plan<\/h3>\n<p>A simple four-week introduction for members who want a practical routine before training independently.<\/p>\n<ul>\n<li>Four-week starter block<\/li>\n<li>Equipment orientation<\/li>\n<li>Simple take-away routine<\/li>\n<\/ul>\n<p><a href=\"https:\/\/adnanthemes.com\/hercules\/modern-gym-contact\/\">Book a Start Plan<\/a><\/article>\n<\/div>\n<\/div>\n<\/section>\n<section class=\"hercules-niche-section is-soft\">\n<div class=\"hercules-niche-container\">\n<header class=\"hercules-niche-heading\"><span>Compare<\/span><\/p>\n<h2>Choose by support, not by guesswork.<\/h2>\n<p>Use this quick comparison to narrow the options before speaking with a coach.<\/p>\n<\/header>\n<div class=\"hercules-program-compare\">\n<div><strong>Program<\/strong><strong>Best for<\/strong><strong>Coaching<\/strong><strong>Typical week<\/strong><\/div>\n<div><span>Strength Foundations<\/span><span>Learning technique<\/span><span>High<\/span><span>2 to 3 sessions<\/span><\/div>\n<div><span>Performance Build<\/span><span>Progress and capacity<\/span><span>Medium to high<\/span><span>3 to 4 sessions<\/span><\/div>\n<div><span>Small Group Coaching<\/span><span>Motivation and feedback<\/span><span>High<\/span><span>2 to 3 coached sessions<\/span><\/div>\n<div><span>Gym Start Plan<\/span><span>New members<\/span><span>High for 4 weeks<\/span><span>2 sessions<\/span><\/div>\n<\/div>\n<\/div>\n<\/section>\n<section class=\"hercules-niche-section\">\n<div class=\"hercules-niche-container hercules-niche-split\">\n<div><span class=\"hercules-niche-kicker\">Your first week<\/span><\/p>\n<h2>Start with an assessment, then train with a plan.<\/h2>\n<p>Your first conversation is used to understand training history, availability and goals. The coach then recommends the most useful starting program instead of pushing every member into the same routine.<\/p>\n<ul class=\"hercules-niche-checks\">\n<li>Goal and training-history review<\/li>\n<li>Movement and equipment orientation<\/li>\n<li>Clear weekly session recommendation<\/li>\n<li>Review point agreed from day one<\/li>\n<\/ul>\n<\/div>\n<ol class=\"hercules-niche-steps\">\n<li><strong>Step 1<\/strong><span>Tell us what you want to improve and how often you can train.<\/span><\/li>\n<li><strong>Step 2<\/strong><span>Meet a coach for a practical starting assessment.<\/span><\/li>\n<li><strong>Step 3<\/strong><span>Begin the most suitable program and review progress regularly.<\/span><\/li>\n<\/ol>\n<\/div>\n<\/section>\n<section class=\"hercules-niche-section is-compact\">\n<div class=\"hercules-niche-container\">\n<div class=\"hercules-niche-faq\">\n<h2>Program questions<\/h2>\n<details>\n<summary>Can I change programs later?<\/summary>\n<p>Yes. Programs are designed to evolve as your goals, confidence and weekly schedule change.<\/p>\n<\/details>\n<details>\n<summary>Do I need previous gym experience?<\/summary>\n<p>No. Strength Foundations and the Gym Start Plan are specifically suitable for new or returning members.<\/p>\n<\/details>\n<details>\n<summary>Can a coach help me choose?<\/summary>\n<p>Yes. Use the contact page to share your goal and preferred training days and the team will recommend a starting option.<\/p>\n<\/details>\n<\/div>\n<\/div>\n<\/section>\n<section class=\"hercules-niche-cta\">\n<div class=\"hercules-niche-container\"><span>Next step<\/span><\/p>\n<h2>Not sure which program fits?<\/h2>\n<p>Tell us your goal and available training days. We will recommend the clearest place to start.<\/p>\n<p><a href=\"https:\/\/adnanthemes.com\/hercules\/modern-gym-contact\/\">Talk to a Coach<\/a><\/div>\n<\/section>\n<p><\/main><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Compare Modern Gym strength, conditioning, small-group and starter programs with clear goals, formats and recommended starting points.<\/p>\n","protected":false},"author":1,"featured_media":10789,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"page-templates\/template-builder.php","meta":{"rs_blank_template":"","rs_page_bg_color":"","slide_template_v7":"","_hercules_seo_title":"Modern Gym Programs | Hercules WordPress Theme","_hercules_seo_description":"Explore the Programs page for Modern Gym, with clear details, responsive sections, useful links and editable WordPress builder content.","_hercules_header_layout_id":3783,"_hercules_footer_layout_id":3784,"_hercules_page_builder":"classic","footnotes":""},"class_list":["post-5228","page","type-page","status-publish","has-post-thumbnail","hentry"],"post_mailing_queue_ids":[],"_links":{"self":[{"href":"https:\/\/adnanthemes.com\/hercules\/wp-json\/wp\/v2\/pages\/5228","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/adnanthemes.com\/hercules\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/adnanthemes.com\/hercules\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/adnanthemes.com\/hercules\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/adnanthemes.com\/hercules\/wp-json\/wp\/v2\/comments?post=5228"}],"version-history":[{"count":10,"href":"https:\/\/adnanthemes.com\/hercules\/wp-json\/wp\/v2\/pages\/5228\/revisions"}],"predecessor-version":[{"id":13525,"href":"https:\/\/adnanthemes.com\/hercules\/wp-json\/wp\/v2\/pages\/5228\/revisions\/13525"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/adnanthemes.com\/hercules\/wp-json\/wp\/v2\/media\/10789"}],"wp:attachment":[{"href":"https:\/\/adnanthemes.com\/hercules\/wp-json\/wp\/v2\/media?parent=5228"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}