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BEGINNER PROGRAMS

Full-Body-Chisel-4–Days-Beginner

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.

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Volume Training 3–Days Beginner

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

TWO-DAY-STRENGTH-TRAINING-2-DAYS

Two-Day Strength Training 2 Days

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

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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.

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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

SYNERGISTIC-SUPERSET-TRAINING-4-DAYS-INTERMEDIATE

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.  

VOLUME-AND-DENSITY-TRAINING-4-DAYS-INTERMEDIATE

VOLUME and DENSITY TRAINING 4-DAYS INTERMEDIATE

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

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SUPERSETTING
FOR CHISEL
4-DAYS INTERMEDIATE

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

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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.

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STRENGTH AND CONDITIONING 4-DAY PROGAM INTERMEDIATE

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

HOME-WEIGHT-TRAINING-4-DAYS-INTERMEDIATE

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.

5X5-MUSCLE-GAINS-4-DAYS-INTERMEDIATE

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.

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PRO BUILD 4-DAYS INTERMEDIATE

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

2 days of chest included.

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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

STRENGTH-AND-CONDITIONING-5-DAYS-ADVANCED

STRENGTH AND CONDITIONING 5-DAYS ADVANCED

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

MENS-SPORTS-MODEL-TRAINING-5-DAYS-ADVANCED

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.

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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.

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CONTINUOUS GAINS 5-DAYS ADVANCED

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

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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.

VOLUME-AND-DENSITY-TRAINING-5-DAYS-ADVANCED

VOLUME and DENSITY TRAINING 5-DAYS ADVANCED

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

5-X-5-MUSCLE-GAINS-4-DAYS-ADVANCED

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.

GVT-W-GLUTE-FOCUS-5-DAYS-ADVANCED

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.

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DENSITY AND DIMENSIONS 6-DAYS ADVANCED

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

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UNDULATING PERIODISATION CONTINUOUS CYCLE ADVANCED

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

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PRO STAGE READY: 5- DAY ADVANCED

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

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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

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ROTATIONAL AB TRAINING 8 SESSIONS

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

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