The Programming
Programs & Schedule.
Every session here follows an 8-week block. Every block builds on the last. Every rep gets a coach's eye. Here's exactly what that looks like — from your first day in the door to your fifty-seventh.
At a Glance
- Block length
- 8 weeks
- Session length
- 45 min
- Cap per session
- 12
- Coach to lifter
- 1 : 6
01 — The Intro Block
8 weeks. Empty bar to your first 100kg deadlift.
A dedicated programme for first-time lifters. Three 45-minute sessions a week. Same small cohort across all eight weeks. By the end, you're moving onto the main floor with the confidence to load real plates.
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W1
Movement Baseline
Air squat, hip hinge, push-up to bench. We meet your body where it is. No bar.
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W2
The Empty Bar
Goblet squat → back squat with the 20 kg bar. Romanian deadlift. Floor press.
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W3
Loading the Pattern
First plates on. Back squat working sets at 50–60% bodyweight. Conventional deadlift.
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W4
Bench Day Begins
Bench press introduced with a spotter. Strict overhead press. Light sled finishers.
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W5
Building Confidence
First real working weights across all four big lifts. Volume rising. Recovery emphasised.
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W6
Conditioning In
Engine work added to the back end of every session. Sled, ski erg, kettlebell carries.
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W7
Loading Towards Test
Strength-bias week. Lower volume, higher intensity. Coaches start cueing for technique under load.
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W8
Test Day & Graduation
Find your honest 5-rep max in each lift. Numbers go on the board. You're cleared for the main floor.
02 — Weekly Schedule
Sessions on the hour, every 90 minutes.
Monday to Friday, 06:00 to 21:00. Saturday is open gym + one coached lift. Sunday is rest.
| Time | Mon | Tue | Wed | Thu | Fri | Sat |
|---|---|---|---|---|---|---|
| 06:00 | Squat | Press | Deadlift | Squat | Bench | — |
| 07:30 | Squat | Press | Deadlift | Squat | Bench | Open Gym |
| 09:00 | Intro Block | Intro Block | Intro Block | Intro Block | Intro Block | Open Gym |
| 12:00 | Squat | Press | Deadlift | Squat | Bench | Lift & Lunch |
| 17:30 | Squat | Press | Deadlift | Squat | Bench | — |
| 19:00 | Squat | Press | Deadlift | Squat | Bench | — |
| 20:30 | Squat | Press | Deadlift | Squat | — | — |
All sessions are 45 minutes. Book through the app — slots open 72 hours in advance.
03 — Anatomy of a Session
45 minutes,
built tight.
Every coached session moves through five blocks. The programming changes week to week — the shape never does.
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0:00
Walk-in & Brief
Coach reads out the day's lift, target loads, and any cues. Five-minute target.
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5:00
Warm-up Flow
Targeted mobility for the day's pattern. Empty-bar movement prep. Build-up sets.
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15:00
Strength Block
The main lift. Coach walks the platforms cueing depth, brace, bar path. Hands on if needed.
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35:00
Conditioning Finisher
5–8 minutes. Sled, carries, ski erg, prowler. Hard. Not optional.
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43:00
Log & Reset
Log your numbers in the app. Quick chat with your coach. Out the door at 45.
Next step
Step on the platform.
Send us a message and we'll book you in for a free tour and a chat about which block fits where you are. No sales pitch. We'll show you the gym, you tell us what you want.
