BEGINNER PROGRAMS

Full Body Chisel 4–Days Beginner
A perfect program to start with! Each muscle group is trained 3 times a week. Great for strength and conditioning.

Volume Training 3–Days Beginner
Time poor, just starting or recovering from injury, this 3-day volume-training program is perfect for you!!

2-Day Strength Training
Time poor, beginner, recovering from injury, or as a supplementary weight program.

Full Body Strength Training 3–Days Beginner
Solid beginner’s program performed over 3-days to prime your body for future results and exercise load.

Home Weight Training 3–Days Beginner
The perfect balanced program to chisel your physique from home with only dumbbells, a weighted Barbells and a bench.
INTERMEDIATE PROGRAMS

SYNERGISTIC SUPERSET TRAINING 4-DAYS INTERMEDIATE
We all love the intensity of superset training…burn out that muscle for serious gains by adding a synergistic superset.

VOLUME and DENSITY TRAINING 4-DAYS INTERMEDIATE
Take your body to the next level with a program that delivers greater intensity, volume and load.

SUPERSETTING
FOR CHISEL
4-DAYS INTERMEDIATE
A solid 4-day program super-setting opposing muscle groups to increase calorie expenditure, conditioning and chiselling.

GVT TRADITIONAL 4-DAYS INTERMEDIATE
GVT is a brutal and scientifically proven 4-day training program designed to improve strength and size.

STRENGTH AND CONDITIONING 4-DAY PROGAM INTERMEDIATE
2 days heavy strength training combined with 2 days conditioning. Expect quick growth and conditioning results.

HOME WEIGHT TRAINING 4-DAYS INTERMEDIATE
The perfect balanced program to chisel your physique from home with only dumbbells, a weighted Barbells and a bench.

5 X 5 MUSCLE GAINS 4-DAYS INTERMEDIATE
Expect serious strength gains. Basic 5 x 5 compound exercises, then finish with a high rep burnout isolation round.

PRO BUILD 4-DAYS INTERMEDIATE
Perfect plan for MALE athletes to build the professional athlete look.
2 days of chest included.

PRO BIKINI BODY 4-DAYS INTERMEDIATE
This program is designed to build the perfect booty with 2 workouts dedicated to glutes, hams and calves each week.
ADVANCED PROGRAMS

STRENGTH AND CONDITIONING 5-DAYS ADVANCED
2 days heavy strength training combined with 3 days conditioning. Expect quick growth and conditioning results.

MENS SPORTS MODEL TRAINING 5-DAYS ADVANCED
This program hits chest, shoulders, legs and abs twice a wee for that well-rounded professional sports-model look.

PRO RESULTS 10 DAYS IN 2 WEEKS ADVANCED
Advanced 5-day competition and conditioning weight-training program. 10 days of training over a 14-day period.

CONTINUOUS GAINS 5-DAYS ADVANCED
The no frills heavy basic compound workout designed to create world-class physiques. (Cheryl & Blair regularly use this program)

COACH’S CHOICE BODY PART SPLITS 5-DAYS ADVANCED
Cheryl’s favourite training program for shape and conditioning. Compound exercises varying rep ranges and super-sets.

VOLUME and DENSITY TRAINING 5-DAYS ADVANCED
Push your body even harder with a 5-day volume and density program.

5 X 5 MUSCLE GAINS 4-DAYS ADVANCED
Expect serious strength gains. Basic 5 x 5 compound exercises, then finish with a high rep burnout isolation round.

GVT w GLUTE FOCUS 5-DAYS ADVANCED
GVT is scientifically proven program designed to improve strength and size, we have added a specific day to build booty/posterior chain.

DENSITY AND DIMENSIONS 6-DAYS ADVANCED
Advanced compound training program for those serous about result and training.

UNDULATING PERIODISATION CONTINUOUS CYCLE ADVANCED
Annihilate plateaus and induce muscle growth. A variable rep-training program.

PRO STAGE READY: 5-DAY ADVANCED
This is the program used by our Professional athletes; focus on v-taper, shoulders and legs.

PRO FIGURE TRAINING 5-DAYS ADVANCED
Our professional figure athlete’s program. Focuses on legs, butt and hamstrings with 2 leg sessions per week.
OTHER PROGRAMS

ROTATIONAL AB TRAINING 8 SESSIONS
Abs…. abs…abs. A specific abdominal program. Finish every workout with chiselled abs.