Week 01 Week 12 Singapore · Small group & 1-to-1
Twelve weeks.
Measured every
fortnight.
Most programmes ask you to trust the process. This one hands you the numbers — tape, weight and strength, recorded on the same day, under the same conditions, from week one.
No obligation. Twenty minutes. You leave knowing whether it fits.
Week 01 Week 12 4 People per group, capped
2× Sessions per week, minimum
14 Days between measurements
0 Contracts longer than the block
01 — The programme Four phases, twelve weeks
You have probably already tried the other thing.
A class where nobody corrects your form. An app that gives everyone the same plan. Six weeks of enthusiasm followed by a quiet return to where you started.
Groundwork is built the other way round. We measure first, write a plan for the body in front of us, and check it against real numbers every fortnight. If something is not working, it shows up in the log before it shows up in your motivation.
Two or three sessions a week. Food guidance that survives a hawker centre. A written plan you keep, whether or not you stay with us.
- Week 01 – 03
Baseline
Movement screen, tape measurements, photos, and a strength baseline on four lifts. Nothing is prescribed until we know where you are starting. Most people find this week uncomfortable and most people are glad it exists.
- Week 04 – 08
Build
Two or three sessions a week against a written plan. Loads go up on a schedule, not on how you feel that morning. Weekly check-in on food, sleep and the two or three habits that are actually moving.
- Week 09 – 11
Push
The heaviest block. Volume drops, intensity rises. This is where the strength numbers on the results page get set, and where most of the visible change shows up.
- Week 12
Re-test
Same lifts, same tape points, same lighting, same time of day as week one. You leave with a comparison you can trust and a plan for the next twelve weeks — with us or on your own.
02 — Results Published with written consent
Same day. Same light. Same tape points.
Every comparison on this site was shot under fixed conditions and paired with the measurements taken that morning. Where a number went the wrong way, it is still in the log.
Start with a conversation, not a contract.
Twenty minutes, in the studio or on the phone. We ask what you have tried, what your week actually looks like, and what you want at the end of it. If we are not the right fit we will say so.