02 — The programme
What twelve weeks
actually looks like.
Not a class you drop into. A block with a start, a middle, a re-test and a written record of every measurement in between.
- 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.
A written plan you keep
Every session is written down before you arrive. You get the file, not just the hour.
Measurements every fortnight
Tape, weight and photos on the same day, same conditions. Recorded, not remembered.
Food guidance, not a meal plan
Adjustments to what you already eat. Hawker centre and home cooking, not chicken and broccoli.
Messaging between sessions
Questions answered within a working day. No 24/7 promise we would not keep.
Small groups, capped at four
You get corrected. That does not happen in a class of twenty.
Your data, on request
Ask and we send you every measurement and photo we hold. Ask us to delete it and we do.
Small group
From $--- / month
Two sessions a week, four people maximum, fixed time slots.
One to one
From $--- / month
Two or three sessions a week, scheduled around your calendar.
Programme only
From $--- / month
Written plan and fortnightly review. You train at your own gym.
Prices are set by the studio — replace the placeholders in
src/data/programme.js. There is no lock-in beyond the block
you have paid for.
I have not trained in years. Is this for me?
Most people who start here have not trained seriously, or have not trained at all. The first three weeks exist precisely so that the plan is built for your current body rather than an assumed one.
How much does it cost?
It depends on the format and how many sessions a week you want. We quote at the consultation once we know what you need — there is no obligation attached to that conversation.
Do I have to do the photos?
No. Some people only do tape and strength numbers. The photos exist because twelve weeks is long enough to forget where you started, not because they are compulsory.
Will my photos end up on the website?
Only if you say yes in writing, separately, after you have seen the exact images. You can withdraw that at any time and we take them down.
What if I travel for work?
Common here. We plan around it — travel blocks get a written hotel-gym or bodyweight version rather than a gap in the log.
What happens at the consultation?
Twenty to thirty minutes. We ask what you have tried, what your week actually looks like, and what you want at the end of it. You leave with a straight answer about whether this is a fit.