Commercial Gym

Session Length: 40-60 mins

Frequency: 3 days/week

Equipment suggestion: Dumbbells, Resistance Tubes/Bands - to get the most out of the advanced session we advise you have dumbbells of differing weights and a collection of bands.

Training Goal: Improved flexibility, fitness, strength and vigour.

Session Length: 30-50 mins

Frequency: 3 days/week

Experience: Confident gym goers with over a year of regular visits.

Equipment suggestion: This program makes use of dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Improved flexibility, fitness, strength and vigour.

Session Length: 30-50 mins

Frequency: 3 days/week

Experience: Newcomers to commercial gyms

Equipment suggestion: This program makes use of dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Improved flexibility, fitness, strength and vigour.

Session Length: 40-60 mins

Frequency: 3 days/week. 2 days in season.

Equipment suggestion: This program makes use of barbell, dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Strength, Speed, Power

Session Length: 40-60 mins

Frequency: 3 days/week. 2 days in season.

Equipment suggestion: This program makes use of barbells, dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Strength, Speed, Power

Session Length: 40-60 mins

Frequency: 3 days/week - 2 days in-season

Equipment suggestion: This program makes use of barbells, dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Strength, Speed, Power

Session Length: 30-50mins

Frequency: 2 days/week

Equipment suggestion: This program makes use of dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Strength, Postural Stability, Running Economy

Session Length: 30-50mins

Frequency: 2 days/week

Equipment suggestion: This program makes use of barbells, dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Strength, Stabilty, Running Economy

Session Length: 30-50 mins

Frequency: 2 days/week.

Equipment suggestion: This program makes use of barbells, dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Acceleration, Rotational Strength, Stability

Session Length: 30-50 mins

Frequency: 2 days/week.

Equipment suggestion: This program makes use of barbells, dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Acceleration, Rotational Strength, Stability

Session Length: 30-40 mins

Frequency: 3 days/week

Program Name: Dumbbells and Bands for health, Basic

Equipment suggestion: Dumbbells, Resistance Tubes/Bands

Alternative equipment:Full Water bottles, tins or other weighted items that are safe to use.

Training Goal: Beginner introduction to exercise, for those with years of inactivity and looking to get started. You will have improved flexibility, fitness and vitality.

Session Length: 30-50 mins

Frequency: 3 days/week

Experience: 6-12 months gym experience

Equipment suggestion: This program makes use of dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Improved flexibility, fitness, strength and vigour.

Session Length: 40-60mins

Frequency: 3 days/week. 2 days in-season.

Equipment suggestion: This program makes use of barbells, dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Acceleration, Rotational Strength, Agility

Session Length: 40-60 mins

Frequency: 3 days/week. 2 days in season.

Equipment suggestion: This program makes use of barbells, dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Acceleration, Rotational Strength, Agility

Session Length: 40-60 mins

Frequency: 3 days/week

Equipment suggestion: This program makes use of barbells, dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Strength, Hypertrophy, Power, Mobility

Session Length: 40-60 mins

Frequency: 4 days/week

Equipment suggestion: This program makes use of barbells, dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Strength, Hypertrophy, Power, Mobility

Session Length: 40-60 mins

Frequency: 3 days/week

Equipment suggestion: This program makes use of barbells, dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Strength, Hypertrophy, Power, Mobility

Session Length: 40-60 mins

Frequency: 4 days/week

Equipment suggestion: This program makes use of barbells, dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Strength, Hypertrophy, Power, Mobility

Session Length: 45-60 mins

Frequency: 3 days/week

Experience: Up to 1-year gym experience

Equipment suggestion: Dumbbells, Resistance Tubes/Bands - to get the most out of the advanced session we advise you have dumbbells of differing weights and a collection of bands.

Training Goal: Improved strength, muscle size and definition

Session Length: 40-60 mins

Frequency: 2 days/week

Experience: Gym newcomer up to 2 years experience.

Equipment suggestion: This program makes use of barbells, dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Strength, Hypertrophy

Session Length: 40-60 mins

Frequency: 3 daays/week

Experience: Gym newcomer, up to 2 years experience

Equipment suggestion: This program makes use of barbells, dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Strength, Hypertrophy

Session Length: 40-60 mins

Frequency: 4 days/week

Experience: Gym newcomer, up to 2 years experience.

Equipment suggestion: This program makes use of barbells, dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Strength, Hypertrophy

Session Length: 40-60 mins

Frequency: 5 days/week

Experience: Gym newcomer, up to 2 years experience.

Equipment suggestion: This program makes use of barbells, dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Strength, Hypertrophy

Session Length: 45-60 mins

Frequency: 2 days/week

Equipment suggestion: This program makes use of dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Reduce body fat %, improve muscle tone.

Session Length: 45-60 mins

Frequency: 3 days/week

Equipment suggestion: This program makes use of dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Reduce body fat %, improve muscle tone.

Session Length: 45-60 mins

Frequency: 4 days/week

Equipment suggestion: This program makes use of dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Reduce body fat %, improve muscle tone.

Session Length: 45-60 mins

Frequency: 5 days/week

Equipment suggestion: This program makes use of dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Reduce body fat %, improve muscle tone.

Session Length: 40-60 mins

Frequency: 3 days/week

Equipment suggestion: This program makes use of barbells, dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Strength, Hypertrophy, Power, Mobility

Session Length: 40-60 mins

Frequency: 4 days/week

Equipment suggestion: This program makes use of barbells, dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Strength, Hypertrophy, Power, Mobility

Session Length: 40-60 mins

Frequency: 3 days/week

Equipment suggestion: This program makes use of barbells, dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Strength, Hypertrophy, Power, Mobility

Session Length: 40-60 mins

Frequency: 4 days/week

Equipment suggestion: This program makes use of barbells, dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Strength, Hypertrophy, Power, Mobility

Session Length: 45-60 mins

Frequency: 3 days/week

Experience: Over 1-year gym experience

Equipment suggestion: Dumbbells, Resistance Tubes/Bands - to get the most out of the advanced session we advise you have dumbbells of differing weights and a collection of bands.

Training Goal: Improved strength, muscle size and definition

Session Length: 40-60 mins

Frequency: 2 days/week

Experience: Over 2 years of dedicated strength training.

Equipment suggestion: This program makes use of barbells, dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Strength, Hypertrophy

Session Length: 40-60 mins

Frequency: 3 days/week

Experience: Over 2 years dedicated gym experience.

Equipment suggestion: This program makes use of barbells, dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Strength, Hypertrophy

Session Length: 40-60 mins

Frequency: 4 days/week

Experience: Over 2 years dedicated strength training

Equipment suggestion: This program makes use of barbells, dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Strength, Hypertrophy

Session Length: 40-60 mins

Frequency: 5 days/week

Experience: Over 2 years dedicated strength training

Equipment suggestion: This program makes use of barbells, dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Strength, Hypertrophy

Session Length: 45-60 mins

Frequency: 2 days/week

Equipment suggestion: This program makes use of dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Reduce body fat %, improve muscle tone.

Session Length: 45-60 mins

Frequency: 3 days/week

Equipment suggestion: This program makes use of barbells, dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Reduce body fat %, improve muscle tone.

Session Length: 45-60 mins

Frequency: 4 days/week

Equipment suggestion: This program makes use of barbells, dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Reduce body fat %, improve muscle tone.

Session Length: 45-60 mins

Frequency: 5 days/week

Equipment suggestion: This program makes use of barbells, dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Reduce body fat %, improve muscle tone.

Session Length: 40-60mins

Frequency: 3 days/week. 2 days in-season.

Equipment suggestion: This program makes use of barbells, dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Acceleration, Rotational Strength, Agility

Session Length: 40-60mins

Frequency: 3 days/week. 2 days in-season.

Equipment suggestion: This program makes use of barbells, dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Acceleration, Rotational Strength, Agility

Session Length: 40-60 mins

Frequency: 3 days/week - 2 days in-season

Equipment suggestion: This program makes use of barbells, dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Strength, Speed, Power

Session Length: 40-60 mins

Fequency: 3 days/week. 2 days in-season.

Equipment suggestion: This program makes use of barbells, dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Strength, Speed, Power

Session Length: 40-60 mins

Frequency: 3 days/week. 2 days in season.

Equipment suggestion: This program makes use of barbells, dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Strength, Speed, Power

Session Length: 40-60 mins

Frequency: 3 days/week. 2 days in season.

Equipment suggestion: This program makes use of barbells, dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Strength, Speed, Power, Agility

Session Length: 40-60 mins

Frequency: 3 days/week, 2 days in-season

Equipment suggestion: This program makes use of barbells, dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Strength, Speed, Power

Session Length: 40-60 mins

Frequency: 3 days/week, 2 days in-season

Equipment suggestion: This program makes use of barbells, dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Strength, Speed, Power

Session Length: 40-60 mins

Frequency: 3 days/week.

Equipment suggestion: This program makes use of barbells, dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Strength, Speed, Power, Agility

Session Length: 40-60mins

Frequency: 3 days/week

Equipment suggestion: This program makes use of barbells, dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Strength, Speed, Power, Agility

Session Length: 40-60 mins

Frequency: 2 days/week

Equipment suggestion: This program makes use of barbells, dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Strength, Size

Session Length: 40-60 mins

Frequency: 2 days/week

Equipment suggestion: This program makes use of barbells, dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Strength, Power, Speed, Agility

Session Length: 40-60mins

Frequency: 3 days/week. 2 days in-season.

Equipment suggestion: This program makes use of dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Acceleration, Rotational Strength, Agility

Session Length: 40-60mins

Frequency: 3 days/week. 2 days in-season.

Equipment suggestion: This program makes use of barbells, dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Acceleration, Rotational Strength, Agility

Session Length: 30-50 mins

Frequency: 2 days/week

Experience: At least six months gym experience.

Equipment suggestion: This program makes use of dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Strength, Power, Speed, Agility

Session Length: 40-60 mins

Frequency: 2 days/week

Equipment suggestion: This program makes use of barbells, dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Strength, Power, Speed, Agility

Session Length and Frequency: 30-45 mins

Frequency: 2 days/week

Equipment suggestion: This program makes use of barbells, dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Strength, Speed, Power

Session Length and Frequency: 40-60mins

Frequency: 2 days/week

Equipment suggestion: This program makes use of barbells, dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Strength, Speed, Power

Session Length: 40-60 mins

Frequency: 3 days/week. 2 days in-season

Equipment suggestion: This program makes use of dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Strength, Speed, Power

Session Length: 40-60 mins

Frequency: 3 days/week. 2 days in-season.

Equipment suggestion: This program makes use of barbell, dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Strength, Speed, Power

Session Length: 40-60 mins

Frequency: 3 days/week. 2 days in season.

Equipment suggestion: This program makes use of barbells, dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Strength, Speed, Power

Session Length: 40-60mins

Frequency: 3 days/week. 2 days in season.

Equipment suggestion: This program makes use of barbells, dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Strength, Speed, Power, Agility

Session Length: 40-60 mins

Frequency: 3 days/week, 2 days in-season

Equipment suggestion: This program makes use of dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Strength, Speed, Power

Session Length: 40-60 mins

Frequency: 3 days/week, 2 days in-season.

Equipment suggestion: This program makes use of barbells, dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Strength, Speed, Power

Session Length: 40-60 mins

Frequency: 3 days/week.

Equipment suggestion: This program makes use of barbells, dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Strength, Speed, Power, Agility

Session Length: 40-60mins

Frequency: 3 days/week

Equipment suggestion: This program makes use of dumbbells, weight racks, cable machines and medicine balls which are found in typical gyms.

Training Goal: Strength, Speed, Power, Agility