Find the training
made for you
What you get
No guesswork. Just the next session.
Six questions
Goal, gear, schedule and what you actually enjoy — that's all we need.
A real structure
A weekly split with sets, reps, rest and swaps for the equipment you own.
Progressive overload
A four-week ladder telling you exactly when to add reps, add load, or deload.
Visible progress
Log sets and watch volume, strength and bodyweight charts move.
Five training styles
The Powerhouse
Heavy barbell strength, built rep by rep
You thrive on low-rep, high-intent lifting. Your plan centres on big compound lifts with long rests and steady load increases.
The Sculptor
Hypertrophy work that builds visible muscle
Moderate reps, controlled tempo and plenty of volume. You add reps first, then load — the classic muscle-building ladder.
The Furnace
Metabolic circuits that torch calories
Strength circuits paired with intervals. You keep rest short, density high, and progress by squeezing more work into the same clock.
The Engine
Endurance-first with strength support
Aerobic base building plus enough resistance work to stay durable. Progress comes from more minutes and faster paces.
The Free Flow
Mobility, control and playful movement
Bodyweight strength, mobility flows and skill work. You progress with harder variations rather than heavier weights.
How we programme
Three rules behind every plan
- Rule 01
Train the movement, not the machine
Every plan is built from squat, hinge, push, pull and carry patterns, then matched to the equipment you actually own — barbell, dumbbells, bands or nothing at all.
- Rule 02
Small jumps beat big ones
Add one rep or the smallest plate your gym has. A 2.5 kg jump you can repeat every fortnight outruns a 10 kg jump you miss.
- Rule 03
Week four is meant to feel easy
Each block ends with a lighter week. Cutting volume by about a third is how the work from weeks one to three shows up as strength.
Want the detail? Read the training journal.
