Skip to content
FREE! Pro-Metabolic Fat Burning Secrets E-book CLAIM NOW

BEGINNER PROGRAMS

TRAINING-full-body-chisel-4-days-page

Full Body Chisel 4–Days Beginner

A perfect program to start with! Each muscle group is trained 3 times a week. Great for strength and conditioning.

training-beginners2

Volume Training 3–Days Beginner

Time poor, just starting or recovering from injury, this 3-day volume-training program is perfect for you!!

training-beginners3

Two-Day Strength Training 2 Days

Time poor, beginner, recovering from injury, or as a supplementary weight program.

TRAINING-3-day-full-body-strength-page

Full Body Strength Training 3–Days Beginner

Solid beginner’s program performed over 3-days to prime your body for future results and exercise load.

TRAINING-HOME-WEIGHT-3-days-page

Home Weight Training 3–Days Beginner

The perfect balanced program to chisel your physique from home with only dumbbells, a weighted Barbells and a bench.

INTERMEDIATE PROGRAMS

TRAINING-Syngerstice-superset-page

SYNERGISTIC SUPERSET TRAINING 4-DAYS INTERMEDIATE

We all love the intensity of superset training…burn out that muscle for serious gains by adding a synergistic superset.  

training-beginners5

VOLUME and DENSITY TRAINING 4-DAYS INTERMEDIATE

Take your body to the next level with a program that delivers greater intensity, volume and load.

TRAINING-supersetting-for-chisel-page

SUPERSETTING
FOR CHISEL
4-DAYS INTERMEDIATE

A solid 4-day program super-setting opposing muscle groups to increase calorie expenditure, conditioning and chiselling.

training-intermediate7

GERMAN VOLUME TRAINING (GVT) TRADITIONAL 4-DAYS INTERMEDIATE

GVT is a brutal and scientifically proven 4-day training program designed to improve strength and size.

training-intermediate5

STRENGTH AND CONDITIONING 4-DAY PROGAM INTERMEDIATE

2 days heavy strength training combined with 2 days conditioning. Expect quick growth and conditioning results.

TRAINING-home-weight-4-days-page

HOME WEIGHT TRAINING 4-DAYS INTERMEDIATE

The perfect balanced program to chisel your physique from home with only dumbbells, a weighted Barbells and a bench.

training-intermediate6

5 X 5 MUSCLE GAINS 4-DAYS INTERMEDIATE

Expect serious strength gains. Basic 5 x 5 compound exercises, then finish with a high rep burnout isolation round.

training-intermediate6

PRO BUILD 4-DAYS INTERMEDIATE

Perfect plan for MALE athletes to build the professional athlete look.

2 days of chest included.

TRAINING-pro-bikini-4-days-page

PRO BIKINI BODY 4-DAYS INTERMEDIATE

This program is designed to build the perfect booty with 2 workouts dedicated to glutes, hams and calves each week.

ADVANCED PROGRAMS

training-advance7

STRENGTH AND CONDITIONING 5-DAYS ADVANCED

2 days heavy strength training combined with 3 days conditioning. Expect quick growth and conditioning results.

TRAINING-PRO-Mens-sports-5-days-page

MENS SPORTS MODEL TRAINING 5-DAYS ADVANCED

This program hits chest, shoulders, legs and abs twice a wee for that well-rounded professional sports-model look.

training-advance3

PRO RESULTS 10 DAYS IN 2 WEEKS ADVANCED

Advanced 5-day competition and conditioning weight-training program. 10 days of training over a 14-day period.

training-advance4

CONTINUOUS GAINS 5-DAYS ADVANCED

The no frills heavy basic compound workout designed to create world-class physiques. (Cheryl & Blair regularly use this program)

training-advance5

COACH’S CHOICE BODY PART SPLITS 5-DAYS ADVANCED

Cheryl’s favourite training program for shape and conditioning. Compound exercises varying rep ranges and super-sets.

training-advance9

VOLUME and DENSITY TRAINING 5-DAYS ADVANCED

Push your body even harder with a 5-day volume and density program.

training-intermediate6

5 X 5 MUSCLE GAINS 4-DAYS ADVANCED

Expect serious strength gains. Basic 5 x 5 compound exercises, then finish with a high rep burnout isolation round.

TRAINING-GVT-glute-focus-page

GVT w GLUTE FOCUS 5-DAYS ADVANCED

GVT is a brutal and scientifically proven program designed to improve strength and size, we have added a specific day to build booty/posterior chain.

TRAINING-density-&-dim-time-under-trndion-page

DENSITY AND DIMENSIONS 6-DAYS ADVANCED

Advanced compound training program for those serous about result and training.

TRAINING-undulating-page

UNDULATING PERIODISATION CONTINUOUS CYCLE ADVANCED

Annihilate plateaus and induce muscle growth. A variable rep-training program.

training-advance8

PRO STAGE READY: 5- DAY ADVANCED

This is the program used by our Professional athletes; focus on v-taper, shoulders and legs.

training-advance12

PRO FIGURE TRAINING 5-DAYS ADVANCED

Our professional figure athlete’s program. Focuses on legs, butt and hamstrings with 2 leg sessions per week.

OTHER PROGRAMS

TRAINING-ROTATIONAL-ABS-page

ROTATIONAL AB TRAINING 8 SESSIONS

Abs…. abs…abs. A specific abdominal program. Finish every workout with chiselled abs.

FOLLOW CHERYL ON INSTAGRAM

Scroll To Top