Templated Resistance Training Programs

• Introduction hypertrophy program.
• Full body workouts using basic compound exercises using machines.
• Training volume increasing over 12 weeks
• Exercises progressing and changing every four weeks
• Training volume tracked

• General strength and hypertrophy full body program
• Basic compound exercises using machines, barbells and dumbbells
• Exercises progressing and changing every 4 weeks
• Program more progressed than program 1
• Training volume tracked

• Full body hypertrophy program
• More progressed and advanced exercises than programs 1 and 2 using dumbbells, barbells and machines
• Volume increasing over 12 weeks
• Exercises progressing and changing every 4 weeks
• Training volume tracked

• Full body strength and hypertrophy program using a 2 day split
• More progressed and advanced exercises than programs 1, 2 and 3 using dumbbells, barbells and machines
• Volume increasing over 12 weeks using both low and high rep sets
• Exercises progressing and changing every 4 weeks
• Training volume tracked

• Intermediate level hypertrophy program using a 3 day split
• Both upper body and legs trained twice per week
• Basic compound exercises using machines and dumbbells
• Volume increasing over 12 weeks
• Exercises progressing and changing every 4 weeks
• Training volume tracked

• General beginner introduction hypertrophy program using a 3 day split
• More advanced than program 1
• Both upper body and legs trained twice per week
• Basic compound exercises using machines and dumbbells
• Volume increasing over 12 weeks
• Exercises progressing and changing every 4 weeks
• Training volume tracked

• Beginner hypertrophy and strength program using a 3 day split
• More advanced than program 1 and 2
• Both upper body and legs trained twice per week using high and low reps
• Basic compound exercises using machines and dumbbells
• Volume increasing over 12 weeks
• Exercises progressing and changing every 4 weeks
• Training volume tracked

• Beginner hypertrophy and strength program using a 3 day split
• More advanced than program 1, 2 and 3
• Both upper body and legs trained twice per week using high and low reps
• Basic compound exercises using machines, dumbbells and barbells
• Volume increasing over 12 weeks
• Exercises progressing and changing every 4 weeks
• Training volume tracked

• General introduction full body hypertrophy and strength program using a 2 day split
• Basic compound exercises using machines progressing to dumbbells, barbells and cables.
• Volume increasing over 12 weeks
• Exercises progressing and changing every 4 weeks
• Training volume tracked over 12 months
• Ideal for those who want to start off at a beginner level with basic strength training exercises and progress to more intermediate level exercises over a 12 month period.

• Intermediate level hypertrophy program using a 3 day split
• Both upper body and legs trained twice per week
• Basic compound exercises using machines and dumbbells
• Volume increasing over 12 weeks
• Exercises progressing and changing every 4 weeks
• Training volume tracked

• Intermediate level strength and hypertrophy program using a 3 day split
• More advanced than program 1
• Both upper body and legs trained twice per week
• Basic compound exercises using machines, dumbbells and barbells
• Volume increasing over 12 weeks using both low and high reps
• Exercises progressing and changing every 4 weeks
• Training volume tracked

• Intermediate level strength and hypertrophy program using a 3 day split
• More advanced  than program 1 and 2
• Both upper body and legs trained twice per week
• Basic compound exercises using machines, dumbbells and barbells
• Volume increasing over 12 weeks using both low and high reps
• Exercises progressing and changing every 4 weeks
• Training volume tracked

• Intermediate level power, strength and hypertrophy program using a 3 day split
• More advanced  than program 1, 2 and 3
• Both upper body and legs trained twice per week
• More advanced compound exercises using dumbbells and barbells
• Volume increasing over 12 weeks using both low and high reps
• Exercises progressing and changing every 4 weeks
• Training volume tracked

• Intermediate level strength and hypertrophy program using a 4 day split
• Both upper body and legs trained twice per week
• Exercises using, machines, dumbbells and barbells
• Volume increasing over 12 weeks using both low and high reps
• Exercises progressing and changing every 4 weeks
• Training volume tracked

• Intermediate level power, strength and hypertrophy program using a 4 day split
• More advanced than program 1
• Both upper body and legs trained three times per week involving full body workouts
• Exercises using dumbbells and barbells focusing on squats, deadlifts and bench press. Shoulders and arms day also included.
• Volume increasing over 12 weeks using daily undulating programming
• Exercises progressing and changing every 4 weeks
• Training volume tracked

• Intermediate level hypertrophy program using a 4 day split
• More advanced than program 1 and 2
• Both upper body and legs trained twice per week involving full body workouts. Designated shoulders and arms day included.
• Ascending reps used using multiple rep ranges
• Supersetting between exercises also used
• Volume increasing over 12 weeks
• Exercises progressing and changing every 4 weeks
• Training volume tracked

• Intermediate level power, strength and hypertrophy program using a 4 day split
• More advanced than program 1, 2 and 3
• Both upper body and legs trained three times per week involving full body workouts
• Exercises using dumbbells and barbells focusing on squats, deadlifts and bench press. Shoulders and arms day also included.
• Volume increasing over 12 weeks using daily undulating programming. 
• Low, mid-range and high reps.
• Exercises progressing and changing every 4 weeks
• Training volume tracked

• Intermediate level hypertrophy program using a 3 day split
• Both upper body and legs trained twice per week
• Basic compound exercises using machines, dumbbells and barbells
• Volume increasing over 12 weeks using mid-range and high reps
• Exercises progressing and changing every 4 weeks
• Training volume tracked

• Advanced level strength and hypertrophy program using a 4 day split
• Both upper body and legs trained twice per week using different rep ranges
• Exercises using dumbbells and barbells focusing on squats, deadlifts and bench press.
• Volume increasing over each four week block using mid-range and high reps.
• Exercises progressing and changing every 4 weeks
• Training volume tracked

• Advanced level power, strength and hypertrophy program using a 4 day split
• Both upper body and legs trained three times per week in block 1 and 3 and twice in block 2 using varying rep ranges
• Program aimed at increasing hypertrophy and strength in squats, deadlifts and bench press.
• Supersetting utilised along with deficit deadlifts, rack pulls and paused squats
• Volume increasing over each four week block using mid-range and high reps.
• Program changes every four week block
• Training volume tracked

• Advanced level hypertrophy program using a 4 day split
• Both upper body and legs trained twice per week using different rep ranges.  Also using full body day.
• Program utilises ascending reps ranges for each exercise each session
• Designated arms and shoulders workout
• Supersetting and dropsetting utilised
• Exercises progressing and changing every 4 weeks
• Training volume tracked

• Advanced level power, strength and hypertrophy program using a 4 day split
• Both upper body and legs trained three times per week in block 1 twice in block 2 and 3 using low, medium and high rep ranges
• Program aimed at increasing hypertrophy and strength in squats, deadlifts and bench press.
• Advanced methods used such as paused reps, rest pause, deficit deadlifts, rack pulls and supersettingDesignated arms and shoulders day
• Program and volume changes every four week block
• Training volume tracked

• Advanced level power, strength and hypertrophy program using a 5 day split
• Both upper body and legs trained twice per week using low, mid and high rep ranges
• Designated arms and shoulder day
• Supersetting utilised
• Volume increasing over each four week
• Program changes every four week block
• Training volume tracked

• Advanced level hypertrophy program using a 5 day split
• Both upper body and legs trained twice per week using different rep ranges. Also using full body day.
• Program utilises ascending reps ranges for each exercise each session
• Designated chest, back, leg and arm/shoulders day
• Supersetting and dropsetting utilised
• Exercises changing every 4 weeks
• Training volume tracked

• Advanced level power, strength program using a 5 day split designed to increase strength in squat, deadlift, bench press and pull up exercises
• Both upper body and legs trained twice per week using low and mid rep ranges
• Paused reps, bands and chains are utilised in weeks one and two before 
• the final four weeks of heavy lifting
• Designated arms and shoulder day
• Supersetting utilised

• Advanced level power, strength and hypertrophy program using a 5 day split
• Both upper body and legs trained three per week in blocks one and three and twice per week in block two.
• Low, mid and high rep ranges utilised
• Designated arms and shoulder day
• Supersetting utilised
• Volume increasing over each four week
• Program changes every four week block
• Training volume tracked

• Advanced level strength and hypertrophy program using a 4 day split
• Both upper body and legs trained twice per week using different rep ranges
• Exercises using dumbbells and barbells focusing on squats, deadlifts and bench press.
• Volume increasing over each four week block using mid-range and high reps.
• Exercises progressing and changing every 4 weeks
• Training volume tracked

Choose from either a one off payment or small weekly payments