Structured Training Programmes for
Muscle Building
and Fat Loss
Gym-based programmes using weights and machines, built around progressive overload as the main training principle. Choose the programme that matches your goal.
Body Recomp
Build Muscle and Lose Fat
A four-day training plan built around one goal: changing how your body is composed.
Body Recomp brings two training styles together for a single outcome. The strength work is programmed around progressive overload to help you build muscle, improve body shape, and get genuinely stronger over time. The Zone 2 cardio sits alongside it to drive fat loss, support cardiovascular fitness, and reinforce your overall composition goal.
It's the programme for someone who wants more than weight loss. If you're chasing a leaner, stronger, more defined physique, by building muscle and reducing body fat at the same time, this is how you do it.
- Build lean muscle
- Lose body fat
- Improve strength
- Increase fitness
- More shape through structured training
Build
Strength. Muscle. Shape.
A five-day-a-week strength programme for anyone whose main goal is to add muscle and get stronger.
Build is gym-based and driven by progressive overload, using weights and machines to deliver gradual, measurable gains in strength, training performance, and muscle over time. It's focused on hypertrophy and resistance work rather than cardio. If you want a dedicated muscle-building programme, this is that programme.
It suits someone whose priority is muscle growth, strength development, and building shape. Five sessions a week gives you the training volume to drive those outcomes, inside a clear, progressive structure.
- Build muscle mass
- Increase strength
- Improve shape
- Develop a stronger physique
Project Glute
Grow. Shape. Strengthen.
A three-day-a-week glute-focused programme that prioritises glute development while keeping the whole body trained.
The week is structured around two lower body sessions targeting glute growth, glute strength, and lower body development, plus one upper body session to keep your training well-rounded. The lower body days carry the main focus; the upper body day keeps everything in balance.
It's built for someone who wants to prioritise glute and lower body shape without dropping upper body work entirely. If glutes are the goal but you still want a complete programme, this is the one.
- Build the glute muscles
- Improve lower body strength
- More shape through glutes and legs
- Maintain an overall toned physique
Perform 0.1
Bridging the Gap Between School Sport and High Performance
A 12-week athlete performance programme designed for the critical stage between school sport and high-level competition.
PERFORM 0.1 is structured into three progressive 4-week blocks, with built-in periodisation, progressions, and regressions. The programme is updated every four weeks and includes monthly check-ins covering progress, weight, and training feedback, so training is adjusted to suit each athlete's individual progress and needs.
It is designed specifically for athletes aged 16 to 20 who want a structured, performance-focused programme to develop them across nine months of training.
- 3 progressive 4-week blocks
- Updated every 4 weeks
- Built-in periodisation
- Monthly check-ins
- Individual adjustments
- 9-month pathway
Four Programmes. One Goal.
Whether you want to recompose, build, shape your glutes, or compete at a higher level, there is a programme built around that goal. Start where your training is. Progress from there.