Hypertrophy Block
Four sessions a week across two upper and two lower days, built on eight tracked lifts. Volume climbs for three weeks and drops on the fourth, then the whole block re-tests.
The curriculum
Six blocks across three goals. Every one has a length, a written weekly split, tracked lifts and a test session at the end.
01 — Build muscle
Press & Pull
A specialisation block for people whose legs are ahead of their upper body. Three sessions a week, high frequency on the press and the chin, minimal lower-body maintenance.
02 — Lose fat
Metcon
Two lifting sessions and two conditioning sessions a week, deliberately separated so the hard days are hard and the easy days stay easy. Waist and lift retention are tracked together.
Recomp
For people who do not need to be lighter — they need to be different. Bodyweight stays roughly level while the lifts climb and the waist falls. Slower than a cut, and far more durable.
03 — Get fit
Engine
Three easy aerobic sessions and one hard interval session a week, prescribed by heart rate rather than by feel. Built for hikers, climbers, footballers and anyone whose lifting has outgrown their breathing.
Foundation
Groups of six, the same coach every session, and six lifts taught with an empty bar before anything gets heavy. Ends with a test session and a written plan for what comes next.
Your first session costs nothing.
You will be met at the door, screened by a coach and put through a real session — not a sales tour. Wear flat shoes. We have everything else.