Monthly Program


If you want to tone muscle and burn fat this is where you will live.

Rep ranges are 12-20 or for time 3 Sets, with loads of up to 65% of your 1 rep max.
Rest 30-60 seconds between sets unless otherwise indicated


This is where you will build size and put on muscle.

Rep range is from 8-10 3 sets with about 75% of your 1 rep max.
Rest 60 seconds after each set.


This is where you will build strength and muscular density without putting on too much size.

Perfect for athletes concerned with weight classes etc. You must do at least 2 weeks of a conditioning phase before entering a strength phase.

Rep ranges here are 4-6 with 80-90% of your 1 rep max.
Rest 60-90 seconds after each set.


This is where we develop explosive power. Sometimes we will use hybrid systems super setting a strength movement with a plyometric equivalent or we will do olympic lifts depending on what you like to do.

Rep ranges here are 1-5 sets 4-6 sets with 90-100% of your 1 rep max rest 2-5 minutes between sets.