Which programme will benefit you most will depend on a few factors. If in doubt start at a lower level and build it up. Even the most experienced lifters will benefit from our Novice programmes as all our programmes are autoregulated, meaning they adapt to your capabilities.
If you are new to training or never had a coach before start with our free ‘Mastering the Basics’ programme to put in the groundwork before we start increasing the volume (work) and intensity.
Novice – Less than 6 months of gym experience
Intermediate – :- 6 months to 2 years of gym experience
Advanced – :- 2+ years of gym experience
Strength – If your goal is to get as strong as possible this is the plan for you. This will benefit athletes who need more strength on the pitch, track court etc. or if you want to gain muscle it’s important to lift the ceiling on your capabilities first. This means you will be able to lift more in the rest of your training.
The focus of the strength programme is maximum force production. We’re using only a few reps with the heaviest weights possible.
Mass Building – If your goal is to gain as much muscle as possible or if you are dieting and want to hold onto as much muscle as possible then this is the programme for you. The aims of this programme is ramping up training volume over time so you keep stimulating muscle growth.
If you are trying to get lean, use this programme in combination with our fat loss diet plan to stimulate your body to keep as much of your hard-earned muscle as it can.
(Times are a minimum guide only and apply to intelligent training/coaching. Intermediate means you have solid technique in most free weight exercises but have never done any form of strength testing. For the advanced programme you must know your 1RM on Squat, Deadlift, Bench Press and Overhead Press. If unsure, select a level lower, everyone would benefit from all training plans).
Buy 8 weeks to receive four weeks free
Further Plans are available on our Rolling Monthly Plan for £45 per month, where your coach will continue to progress your training and send you your personalised monthly plan and arrange a free fortnightly check-in call to keep you progressing all year round. We will update your plan each month giving you complementary periodised cycles.
Buy our 12 week supplement stack to support your training and save £30 or pay monthly to receive a shipment of everything you need every twelve weeks.
If after committing to our programme 100%, doing everything that is expected of you for 28 days, and you have not seen any progress, you will receive a no quibble full refund.