✅ Personalised coaching from as little as $95/week
✅ Tailored Training and Nutrition, Sleep and Recovery
✅ 24/7 Accountability, Support and Motivation
✅ 100% Money Back Guarantee

• APPLY FOR COACHING NOW

(Coaching Packages and Pricing below and in application form)

⭐️⭐️⭐️⭐️⭐️ 100% Happy Clients

(This is me)

🤷
ANALYSIS
PARALYSIS

❌ Overwhelmed by the amount of options that you end up doing nothing?

🤔
CONTENT
CONFUSION

❌ Bombarded by conflicting messages on Instagram, TikTok, and YouTube?

🍕
DIET
DISCIPLINE

❌ Eating right and tracking, but the scale is going the wrong way?

🎲
RANDOM
WORKOUTS

❌ Trying every new workout or exercise you see hoping it will change things?

🗓
PROGRAM
HOPPING

❌ Thinking that the next program or split you try is the one to unlock all your gains?

😔
LACKING
MOTIVATION

❌ Going 5 days in a row of perfect training followed by weeks of no sessions?

🎯
INCONSISTENT
TRAINING

❌ Feeling super inspired for a few months, then taking a few weeks off?

📉
PROGRESS
PLATEAU

❌ Have your strength or muscle gains have stalled for a while?

🔬
RESEARCH

❓ Who should I watch and learn from?

📱
INFLUENCERS

❓ Who should I follow and copy?

🗂
SPLIT

❓ What split should I do?

🧮
FREQUENCY

❓ How often should I train this muscle?

📊
VOLUME

❓ How many sets per week should I do?

🗓
DAYS

❓ How many days a week should I go?

🧮
REPS

❓ How many reps per set should I do?

📈
INTENSITY

❓ How heavy should my weights be?

❌
FAILURE

❓ How close to failure should I train?

🔠
SPECIFICITY

❓ Do I choose compound exercises?

Hi, I'm BodeyI help people just like you to build aesthetics physiques using scientific, personalised, and proven coaching and programs.
In fitness, I consider myself 3 things:COACH
I started out in the gym at 18 - and now, with 13 years training experience - I have seen and done it all. There is no need for you to make the same mistakes I did and waste years in the gym with little to no progress.COMPETITOR
Having competed in ICN and WNBF natural bodybuilding competitions - I take the best principles of training, nutrition and mindset to apply to any fitness goal - competitor or not.CREATOR
I have a passion for education and sharing fitness content. Ive complete courses in Training and Assessment. In my coaching I have a goal to have you not need me anymore.My approach is simple, no-nonsense and evidence-based. I tailor everything to fit your goals, schedule, preferences, and lifestyle. (The advantage of personalised coaching)Let’s get to it.

🔬
EVIDENCE
BASED

Scientific Principles

• Is it backed by a consensus of scientific evidence?
• Does it physiologically make sense?

🕰
EXPERIENCE
BASED

Practical Experience

• Is it backed by a history of positive client experience?
• Have I seen it work with myself and my clients?

🏆
ENDORSEMENT
BASED

Real World Results

• Is it backed by a track record of expert and coach implementation?
• Do other coaches and athletes use these methods?

☺️
ENJOYMENT
BASED

Enjoyable Progress

• Is it backed by a pattern of reliable results?
• Enjoyment = Consistency
Consitency = Results

HYPERTROPY

Build Muscle

MOBILITY

Become Mobile

RECOVERY

Feel Refreshed

VITALITY

Feel Energised

LONGEVITY

Live Longer

COMPOSITION

Lose Fat

AESTHETICS

Look Good

STRENGTH

Get Strong

SHAPE

Feel Balanced

DEFINITION

Feel Lean

🧠
PREVENT
COGNITIVE
DECLINE

Better Brain Power

A 2016 study found resistance training improved memory and preserved brain volume by up to 4% in older adults.

🦴
INCREASE
BONE
DENSITY

Bones That Last

The LIFTMOR trial (2015) showed 2.9% gains in lumbar spine bone density from high-load lifting in postmenopausal women over 8 months.

❤️
IMPROVE
HEART
HEALTH

Heart-Healthy Muscle

Resistance training lowered systolic blood pressure by 4.1 mmHg and diastolic by 1.5 mmHg in a 2021 meta-analysis of 64 trials.

🛌
PROMOTE
SLEEP
QUALITY

Deeper, Longer Sleep

A 2022 study found adults doing resistance training 3x/week fell asleep 2.5 minutes faster and slept 40 minutes longer per night.

🧘🏽
REDUCE
ANXIETY &
DEPRESSION

Mood Lift Lifting

A 2018 meta-analysis of 33 trials found strength training reduced depressive symptoms by 21%, regardless of baseline mental health status.

📉
ENHANCE
INSULIN
SENSITIVITY

Better Blood Sugar

A 2019 study showed insulin sensitivity improved by 24% after 12 weeks of resistance training in adults with type 2 diabetes.

🧪
BOOST
IMMUNE
FUNCTION

Stronger Defenses

Resistance training at moderate intensity improves immune surveillance, with 30% fewer reported upper respiratory infections in regular exercisers.

📈
PROLONG
LIFESPAN &
HEALTHSPAN

Live Stronger, Longer

A 2022 BMJ study showed combining strength training with aerobic exercise cut all-cause mortality risk by 40% over a 10-year follow-up.

🧠
ELEVATE
EXECUTIVE
FUNCTION

Sharper Performance

Older adults doing resistance training 2x/week for 12 months saw significant gains in working memory and task switching speed (Liu-Ambrose et al., 2012).

⚖️
ADVANCE
BALANCE &
COORDINATION

Accuracy and Agility

Resistance training reduced fall risk by 34% in older adults, as shown in a 2015 Cochrane review of fall-prevention interventions.

💪
BIGGER

More Muscle

Build muscle and size

🔥
LEANER

More Abs

Strip fat and show abs

🏋️
STRONGER

More Strength

Lift heavier and hit PRs

🍎
HEALTHIER

More Energy

Boost vitality and wellbeing

⚡
FASTER

More Speed

Increase power and speed

✂️
SHARPER

More Detail

Reveal cuts and lines

🪨
HARDER

More Density

Develop maturity and density

🏃
FITTER

More Endurance

Increase stamina and VO2

🚀
HAPPIER

More Confidence

Feel confident and happy

🔒
TIGHTER

More Definition

Develop aesthetics and shape

AVERAGE IS OVER

According to the Australian Bureau of Statistics, Australian Institute of Health and Welfare, and the Heart Foundation:66% (2/3) of Australians are overweight or obese.31.7% (1/3) of Australians are obese (BMI over 30).34% (1/3) of Australian men are overweight (BMI over 25).Only 31.6% (1/3) are considered "normal weight" (BMI under 25)

WHAT A WAIST

A waist of more than 94 cm (Size 37) is associated with an increased risk of developing chronic conditions such as type 2 diabetes and cardiovascular disease.Almost 2/3 (63.5%) of Australian men over had a waist of 94 cm (Size 37) or more.The average waist measurement for adult men was 98cm (Size 39).

RIPPED IS RARE

The average Aussie man's body fat percentage is around 25%.To see a visible 6-pack abs, you need to have be below 10%This means only about 5% of Australian men have a visible 6 pack.

DRESS TO IMPRESS

The Average Australian woman wears a size 16.2/3 (70%) of Australian women wear a size 14 or above.More than 1/2 (50%) of Australian women wear a size 16 or above.

STRONG IS THE NEW SEXY

The average Aussie woman body fat percentage is around 30%.Anything over 25% bodyfat is considered overweight.Anything over 35% bodyfat is considered obese.60% of Australian women are overweight or obese

IT DOESNT TAKE MUCH TO SET YOURSELF APART

Unfortunately, most people do not take good care of themselves.They are over-fat, under-muscled, tired, weak and sick.This doesn't have to be you!Become your best self!Dare to be different

TRADIES
& STUDENTS

YOUNG MEN 15-40

You're a student, tradie or proffesional who want abs, aesthetics, and attention. I’ll help you build the body that turns heads, with training that fits your lifestyle.I’ll help you add 10kg of lean muscle in your first year—without the rookie mistakes that waste time and kill progress.

WORKING
WOMEN

YOUNG WOMEN 20-35

You're a student, tradie or proffesional who want abs, aesthetics, and attention. I’ll help you build the body that turns heads, with training that fits your lifestyle.I’ll help you add 10kg of lean muscle in your first year—without the rookie mistakes that waste time and kill progress.

BUSY
DADS

DADS 30-50

You’re a working man or dad who is done chasing random results. You want to lose the beer belly, get rid of the dad-bod once and for all.I'll help you lose 20kg in 6 months - without crash diets, endless cardio, or feeling like you’re starting from scratch again.

NEW
MUMS

MUMS 25-40

You’re a new mum who wants toIll take you from out-of-shape to summer beach body without giving up your lifestyle, freedom, or sanity.

HIGH-PERFORMERS

PROFESSIONALS 40-65

You're a leader, executive, or entrepreneur who demands excellence in your career, your life, and your body. Looking for the physique to match the discipline within.I’ll help you engineer an elite physique without complicated plans, second-guessing, or wasting energy you don't have.

SPORTS
SPECIFIC
ATHLETES

XX

If you are looking forI help men and women to look and feel their best

REHAB
& INJURY
RECOVERY

XX

XX

OVER 65,
SENIORS,
& RETIREES

XX

XX

HYROX,
CROSSFIT,
Olympic Lifting

XX

XX

BOOTCAMP,
GROUP FITNESS,
SOCIAL CLASSES,

XX

XX

🗓
TRAINING &
EXERCISE
PROGRAM

✅ GUESSWORK FREE & PERSONALISED WORKOUTS

Workout Program
Exercise Alternatives
Sets and Reps
Rest and Tempo
Cues and Videos

🍎
NUTRITION &
SUPPLEMENT
PLAN

✅ MEALS AND MACROS CUSTOM FOR YOU

Calories
Macros
Vitamins
Supplements
Hydration

🚶🏽
STEP &
CARDIO
TARGETS

✅ REALISTIC DAILY TARGETS FOR FITNESS & FATLOSS

Step Count
Cardio
HIIT
Heart Health
Mobility

🛌
SLEEP &
RECOVERY
PROTOCOLS

✅ OPTIMIZED PROTOCOLS FOR HEALTH & RECOVERY

Sleep Targets
Cold Showers
Ice Baths
Heat Therapy
Sauna Protocol

🧠
MINDSET &
MOTIVATION
SYSTEMS

✅ SUSTAINABLE & UNBREAKABLE HABITS

Goal Setting
Progress Tracking
Habit Tracking
Break Binge Eating
Eating Out Guide

📱
WEEKLY
VIDEO
CHECKINS

✅ STAY ON TRACK

Weekly 45-minute Google Meet or WhatsApp call to review progress, adjust strategy, and keep momentum

💬
6/6/6
MESSAGING
SUPPORT

✅ DAILY SUPPORT

6am to 6pm, Mon to Sat, messaging support for coaching, questions, and troubleshooting

⏰
LIFESTYLE &
SCHEDULE
ADJUSTMENTS

✅ LIFE-PROOF PLAN

Tweaks to training, nutrition, cardio, and recovery plans as your lifestyle changes

🤷
PHOTOS &
PROGRESS
REPORT

✅ VISUAL TRACKING

Biweekly progress photos and report breakdown (weight, measurements, physique)

🤷
MONTHLY
MILESTONE
REVIEW

✅ CELEBRATE WINS

Full monthly review of achievements, hurdles, and plan upgrades

F2F PERSONAL TRAINING

XX

For locals who want in-person coaching in Wollongong.Train 1:1 with me at the gym, personalised and hands-on.Includes: custom plan, real-time feedback, accountability.[Learn More →]

1:1 ONLINE COACHING

XX

For guys who want full coaching support from anywhere in the world.Weekly check-ins, program adjustments, messaging support.Includes: training, nutrition, mindset, messaging.[Learn More →]

CUSTOM PROGRAM

XX

For self-starters who want a program built just for them.One-off deep-dive and tailored program with structure, progression, and goals.Includes: questionnaire, plan delivery, 2-week follow-up.[Learn More →]

TRAINING PROGRAMS

XX

For guys who want a proven plan to follow — no customisation.Plug-and-play programs for muscle gain, fat loss, or strength.Includes: lifetime access, beginner to advanced options.[Browse Templates →]

EDUCATION

OVERWHELM > KNOWLEGDE

Staring from scratch can be daunting. There are some many conflicting ideas and messages - its hard to know which way is up.Coaching gives you the right information fro the start - without all the fluff. It condenses hours of research into actionable insights that get results

MOTIVATION

KNOWLEDGE > ACTION

Once you know what to do - you need to get up and do it. You need the motivation, routines and systems to get it done.Coaching provides guidance, checkins, hacks and habits. to make sure you are on track.

ACCOUNTABILITY

ACTION > CONSISTENCY

Taking action once is easy.
Sticking to it day after day, week after week, is where most people fail. Life gets in the way, commitments pop up, and excuses creep in. Accountability makes sure you follow the plan.Coaching ensures you don’t just start strong—you stay strong.
It’s about having someone in your corner, holding you to your commitments, checking in on your progress, and keeping you accountable to your goals.

OPTIMISATION

CONSITENCY > RESULTS

Once you are consistently acting - working out, sleeping well, and eating right - you want to be sure that you’re doing the right thing.
That you are not wasting your time. Optimisation ensures every action is getting you results you want.Coaching is refining sets, reps and rest. Its updating calories, macros, water and steps. Its adjusting exercises, volume, frequency, intensity and recovery to maximise results.

FIX SLEEP
FOREVER

The Ultimate Guide to a
Good Night Sleep

• DOWNLOAD HERE

HYPERTROPHY PRINCIPLES

Understand and Master Exercise Selection, Splits and Programming

• DOWNLOAD HERE

fat loss fundamentals

How to Eat to Lose Fat
and Feel Full

• DOWNLOAD NOW

1) NEWBIE GAINS 📈

Did you know your first 4 years of training are where you make the most gains? Specifically the first 2 years aka The ‘Newbie Gains’ phase.In this time you gain:
• The most physical muscle mass
• The most neuralogical adaptation
• The most raw strength increaseBut most people waste this period by not training effectively.
• They train too much - and burnout or overtrain.
• They train too little - and dont get maximise this phase
• They train with a poor program - and waste this windowWhen our body is most receptive to new hypetrophic and sterngth adaptations, its critical we provide the correct stimulus during this time.

2) PEAK TESTOSTERONE 🧪

Did you know mens testosterone levels declines 1% per year after age 30.
To maximise muscle growth potential, it is essential to train correctly during our Teens and 20s• T-levels peak during late adolescence and early adulthood, 16 to 24.
• Meaning the prime period for training is between the ages of 18 and 22.
• Men have their highest testosterone levels at approximately age 20It remains near its peak until about 30 years old, where it starts to decline 1% per year. By age 35 its at 95% peak level and 90% peak by age 40.When our body in at its peak testosterone, it is essential we make the most of this with proper training, nutrition and coaching.

3) THE 'COACHING' BUMP 🗣️

Did you know even experienced athletes make more gains with a coach than on their own? You get better results by having someone to be accountable to, fix your technique, push your workouts, up the intensity, write your program, optimise your nutrition, and avoid beginner mistakes.A study conducted by the University of California, Los Angeles (UCLA) found that over a 12-week period, participants who engaged in 3x PT sessions a week experienced:• A 1.5kg gain in lean mass, vs 0 change in the self-trained group.
• A 42% increase in strength, vs a 19% in the self-trained group.
• A 10% increase in power, vs a 0.1% increase in the self-trained groupIf you want better results than going it alone, get a coach.

📱
TEENS

15-19

You’re in high school, an apprenticeship, or at university - and you want to build a body people respect.I’ll help you add 10kg of lean muscle in your first year—without the rookie mistakes that waste time and kill progress.

💻
TWENTIES

20-29

You're a student, tradie or proffesional who want abs, aesthetics, and attention. I’ll help you build the body that turns heads, with training that fits your lifestyle.Ill take you from out-of-shape to summer beach body without giving up your lifestyle, freedom, or sanity.

🖥
THIRTIES

30-39

You’re a working man or dad who is done chasing random results. You want to lose the beer belly, get rid of the dad-bod once and for all.I'll help you lose 20kg in 6 months - without crash diets, endless cardio, or feeling like you’re starting from scratch again.

💼
HIGH-AGENCY

Proffesionals and Executives

You're a leader, executive, or entrepreneur who demands excellence in your career, your life, and your body. Looking for the physique to match the discipline within.I’ll help you engineer an elite physique without complicated plans, second-guessing, or wasting energy you don't have.

1:1 ONLINE COACHING

What is Online Coaching?
Take your fitness to the next level with fully customized online coaching. I’ll build a personalized training and nutrition plan tailored to your goals, lifestyle, and experience level. With ongoing adjustments, form feedback, and direct communication, you'll never feel lost in the process. This is for guys who want real results, accountability, and expert guidance—whether you're aiming to pack on muscle, cut body fat, or build strength.Who is this for?
This is for you if who want a fully personalised approach with expert guidance every step of the way. If you need accountability, regular adjustments, and direct communication to stay on track, online coaching gives you everything you need to maximize your results. If you need ongoing coaching with in-person sessions, checkout my Personal Training or if its just a personalised and optimzed program design just for you, checkout my Custom Program package.What you Get:
▲ 45m Weekly Coaching Call (Google Meet or WhatsApp FaceTime)
▲ Custom Program (Google Sheets)
▲ Exercise Library (100+ Exercise Technique Videos)
▲ 90m Onboarding Call (Google Meet or WhatsApp FaceTime)
▲ 6/6/6 Support - 6am to 6pm, 6 days/week [Mon-Sat] (WhatsApp Messaging)
This is for messages, photos, voice notes and video on things like progress pics, form checks, questions, updates, nutrition labels, calorie estimations - you name it!Custom Fitness Program:
💪🏼 Training and Exercise
Sessions, Exercises, Sets, Reps, Rest, Gym and Home
🍎 Nutrition and Supplementation
Calories, Micros, Meal Timing, Fasting, Supplements, Tracking
⚖️ Lifestyle and Routines
Routines, Habit Stacking, Eating Out Guide, Shopping Guide
🧠 Mindset and Motivation
Goal Setting, Stress Management, Progress, Tracking
🚶🏽 Steps and Cardio
Daily Step Count Target, Cardio, HIIT, LISS, Sports
🛌 Sleep and Recovery
Sleep Hour Target, Sleep, Hygiene, Wellness, Sun, Ice, ColdNote:
▪️ Programs are delivered through Google Sheets.
▪️ 7/7/7 Support is delivered through WhatsApp
▪️ Onboarding Call are booked through Google Calendar
▪️ Video Calls delivered through Google Meet

Investment - All Access Online
❇️ All Access Online for 12 weeks - $4,080
▪️ Unlimited Video Checkins
▪️ 24/7 Support Messaging and Calls
▪️ Live Grocery Shopping Support

• APPLY FOR COACHING

Investment - Online Coaching
💻 Online Coaching for 12 weeks - $1,140
▪️ Weekly Coaching Call - 1x 45m
▪️ 6/6/6 Support Messaging
▪️

• APPLY FOR COACHING

Paid-In-Full or Fortnightly Instalment Options Available
All Access Online - Approx: $340/week
Online Coaching - Approx: $95week
Money Back Guarantee

• Back

More than just another workout program
This is not just a training template, custom program - This is personalised coaching.
This is to bridge the gap between the 3 biggest variables in the fitness journey.1. Motivation - The gap between: Knowledge and Action.
Deep down you know what to do, but you need the motivation, accountability, routines and systems to get it done
Coaching is the bridge for this gap. It’s providing guidance, checkins, motivation, hacks, habits and.2. Accountability - The gap between: Action and Consistency
Taking action once is easy. Sticking to it day after day, week after week, is where most people fail. Life gets in the way, motivation fades, and excuses creep in. That’s why accountability is the next critical bridge in your fitness journey.
Coaching ensures you don’t just start strong—you stay strong. It’s about having someone in your corner, holding you to your commitments, checking in on your progress, and keeping you accountable to your goals.3. Optimisation - The gap between: Consistency and Results
Once you are consistently acting, working out, and eating right - you want to be sure that you’re doing the right thing. That you are not wasting your time. That every action is getting you results you want. Coaching bridges this gap.
It’s tweaking, optimising, improving, correcting and progressing all aspects of the fitness program. Its updating calories, macros, salt, water and steps. Its refining exercises, volume, frequency, intensity and recovery to maximise results.

F2F PERSONAL TRAINING

What is Personal Training?
If you want hands-on coaching with real-time feedback, in-person training is the best way to perfect your form, push past plateaus, and maximize your results. I offer 1:1 personal training designed to match your strength level and physique goals. Every session is structured for optimal muscle growth, improved technique, and progressive overload. If you’re serious about getting stronger and building muscle, let’s get to work.Who is this for?
Ideal for those who want real-time feedback and hands-on coaching in the gym. If you struggle with form, need extra motivation, or want to push past your limits under expert supervision, in-person training is the best option. If you need ongoing coaching without being in person, checkout my Online Coaching or if its just a personalised and optimzed program design just for you, checkout my Custom Program package.What you Get:
▲ Weekly Training Session(s) 1x, 2x or 3x Week
▲ Weekly Coaching Call - 1x 45m/wk
▲ Custom Program (Google Sheets)
▲ Exercise Library (100+ Exercise Technique Videos)
▲ 90m Onboarding Call
▲ 6/6/6 Support - 6am to 6pm, 6 days/week [Mon-Sat] (WhatsApp Messaging)
This is for messages, photos, voice notes and video on things like progress pics, form checks, questions, updates, nutrition labels, calorie estimations - you name it!Custom Fitness Program:
💪🏼 Training and Exercise
▪️ eg. Sessions, Exercises, Sets, Reps, Rest, Gym and Home
🍎 Nutrition and Supplementation
▪️ eg. Calories, Micros, Meal Timing, Fasting, Supplements, Tracking
⚖️ Lifestyle and Routines
▪️ eg. Routines, Habit Stacking, Eating Out Guide, Shopping Guide
🧠 Mindset and Motivation
▪️ eg. Goal Setting, Stress Management, Progress, Tracking
🚶🏽 Steps and Cardio
▪️ eg. Daily Step Count Target, Cardio, HIIT, LISS, Sports
🛌 Sleep and Recovery
▪️ eg. Sleep Hour Target, Sleep, Hygiene, Wellness, Sun, Ice, ColdNote:
▪️ Programs are delivered through Google Sheets.
▪️ 6/6/6 Support is delivered through WhatsApp.
▪️ Onboarding Calls are booked through Google Calendar
▪️ Video Calls delivered through Google Meet

Investment - The Elite Package:
✴️ All Access Training for 12 weeks - $6,960
▪️ 6x In Person Sessions Per Week
▪️ Unlimited Video Checkins
▪️ 24/7 Messaging Support
▪️ In-Person Grocery Shopping
Approx: $580/week

• APPLY FOR COACHING

Investment - F2F Personal Training Packages:
3️⃣ 3x Training Session/Week for 12 weeks - $3,920

2️⃣ 2x Training Session/Week for 12 weeks - $2,920

1️⃣ 1x Training Session/Week for 12 weeks - $1,920

• APPLY FOR COACHING

Paid-In-Full or Fortnightly Instalment Options Available
Approx. $330/week, $245week, $160/week
Minimum 12 week coaching period
Money Back Guarantee

• Back

CUSTOM PROGRAM

What is a Custom Program?
Get a fully customised training program designed specifically for your goals, body type, and schedule. Whether you want to bulk up, cut, or improve your aesthetics, I’ll create a structured plan with the right exercises, volume, and intensity for maximum results. This is perfect for those who want a proven plan without the guesswork—just follow the program and grow.Who is this for?
Designed for those who want a structured, goal-specific training plan without ongoing coaching. If you’re confident in executing workouts but need a professional, tailored program to follow, this is the best option. If you need ongoing coaching, checkout my Online Coaching or Personal Training packagesWhat you Get:
▲ Custom Program 12 Weeks (Google Sheets)
▲ Exercise Library (100+ Exercise Technique Videos)
▲ 90m Onboarding Call (Google Meet)Custom Fitness Program:
💪🏼 Training and Exercise
▪️ eg. Sessions, Exercises, Sets, Reps, Rest, Gym and Home
🍎 Nutrition and Supplementation
▪️ eg. Calories, Micros, Meal Timing, Fasting, Supplements, Tracking
⚖️ Lifestyle and Routines
▪️ eg. Routines, Habit Stacking, Eating Out Guide, Shopping Guide
🧠 Mindset and Motivation
▪️ eg. Goal Setting, Stress Management, Progress, Tracking
🚶🏽 Steps and Cardio
▪️ eg. Daily Step Count Target, Cardio, HIIT, LISS, Sports
🛌 Sleep and Recovery
▪️ eg. Sleep Hour Target, Sleep, Hygiene, Wellness, Sun, Ice, ColdNote:
▪️Programs are delivered through Google Sheets.
▪️Onboarding Call are booked through Google Calendar and delivered through Google Meet.Investment
🗓 Custom 12 Week Program - $270

• Custom Program

• Back

CONSULTING CALL

What is a Consulting Call?
Got questions about your training, nutrition, or progress? Book a video call with me, and I’ll break down exactly what you need to do to get the results you want. Whether it’s adjusting your workout split, dialing in your diet, or troubleshooting plateaus, this is your chance to get direct, expert advice. No fluff—just real, actionable strategies to level up your training.Who is this for?
Perfect for lifters who want quick, expert advice without ongoing coaching. If you have questions about your training, nutrition, or progress and just need clear, actionable solutions, a one-time call will get you on the right track.What you Get:
▲ Video Consulting Call
Dedicated time to talk about your fitness journey. What we talk about is ultimatly dictated by you, so feel free to ask any questions on any fitness area. Common topics include: Training Philosophy, Nutrition Principles, Exercise Selection, Contest Prep, Mindset, Fat-loss, and Hypertrophy.To make the best use of both our time and get the most value out of the call - please come prepared. This would ideally be things like food diary, workout logbook, current program, sleep data, bodyweight, recent photos, questions and topics to discuss. The more you have prepared, the better the advice will be.Note:
▪️ Any calls will be credited toward any package if you decide to proceed with ongoing coaching.
▪️ Video Calls are booked through Google Calendar and delivered through Google Meet.Investment
💻 Consulting Call for 90 minutes - $180
💻 Quick Chat for 45 minutes - $90

• BOOK A 90M CALL

• BOOK A 45M CALL

• Back

SINGLE SESSION

What is a Single Session?
Want to test the waters before committing to ongoing coaching? A single personal training session is perfect for refining your form, learning new techniques, or getting a solid workout with expert guidance. Whether you need help with exercise execution, programming advice, or just a serious push in the gym, this session is all about making immediate improvements to your training.Who is this for?
This is for those who want expert coaching but aren’t ready for a full-time commitment. If you need a one-off session to correct form, learn new exercises, or experience what guided training feels like, this is a great way to get hands-on help without a long-term program.What you Get:
▲ Face to Face, One-on-One, Training Session
Fully coached gym training session covering your current program or a bespoke session to address anything your requireRequirements
These sessions require access to a standard gym and standard gym equipment. (Barbells, Dumbbells, Cables, Power Rack, Plate Loaded Machines, Pin Loaded Machines)Note:
▪️Single Sessions are booked through Google Calendar.Investment
🏋🏽 Extended Single Session for 90 minutes - $210
🏋🏽 Standard Single Session for 45 minutes - $110

• BOOK A 90M SESSION

• BOOK A 45M SESSION

• Back

FREE RESOURCES

Download my ultimate guideFix Sleep ForeverIts filled with the latest scientic recommendations on how to fall asleep, stay asleep, and wake up fully refreshed and restored.

• FIX SLEEP FOREVER

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MENS PHYSIQUE AND FITNESS INFLUENCER

Chris Bumstead // Instagram: @cbum // Youtube: @ChrisBumstead

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Mens Programs

• New Classic
• Power Build
• High Intensity
• Hyper Hybrid
• Golden Gains
• Pure Physique
• Absolute Aesthetics
• Dad Redefined

Womens Programs

• Glute Max
• Power Glass
• Perfect Peach
• Fem Physique
• Bodycon Beauty
• Bikini Body
• Pocket Rocket
• Muscle Mummy

TRAINING PROGRAMS

What is a Training Program:
Need a solid training plan without the custom price tag? My pre-made programs are designed to help you build muscle, increase strength, and improve aesthetics. These programs are structured for progressive overload, proper recovery, and real gains. Whether you're a beginner or an experienced lifter, there's a program that fits your level and goals. Pick your plan and start growing today.Who is this for:
Best for guys who want a proven training plan without customisation. If you’re looking for a solid, effective workout routine designed for muscle growth, aesthetics, and strength—without the need for a custom plan—these programs are ready to go.What you Get:
▲ Training Program - 12 Weeks
▲ Exercise Library (100+ Exercise Technique Videos)
Includes Sessions, Exercises, Sets, Reps, Rest, Cues and AlternativesInvestment
📅 Training Program for 12 weeks - $59

PROGRAM SELECTOR

Not sure which program is right for you?
Use my program selector here:

• Program selector

🏛️ New Classic

Modern Classic X FrameFocus: Sharp lines, modern classic X frame, back width, strong legs.
Days: 6x Days/Week
Split: Push/Pull/Legs
Length: 12 Weeks
Progression: 2x 6 Week Blocks
Inspo: Chris Bumstead, Mike Sommerfeld, Sam Sulek, Fabian MayrClick image for more info

• 6x Days/Week
• 12 Weeks
• Advanced
• Intermediate

• Buy Now
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🏆 Golden Gains

Arnold Era AestheticsFocus: Balanced proportions, thick back, full chest, narrow waist.
Days: 6x Days/Week
Split: Torso/Limbs/Lower
Length: 12 Weeks
Progression: 2x 6 Week Blocks
Inspo: Arnold Schwarzenegger, Calum Von Moger, Logan Franklin, Terrance Ruffin, Brandon, Harding, Jack Eagles, Joel Kellett, Ramon LimacherClick image for more info

• 6x Days/Week
• 12 Weeks
• Advanced
• Intermediate

• Buy Now
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🔋 Power-Build

Strength and SizeFocus: Strength-focused, big lifts, dense muscle mass.
Days: 5x Days/Week
Split: Upper/Squat/Bench/Dead/Arms
Length: 12 Weeks
Progression: 2x 6 Week Blocks
Inspo: Jeff Nippard, Matt Morsia,
Layne Norton, Dave SuttonClick image for more info

• 5x Days/Week
• 12 Weeks
• Advanced
• Intermediate

• Buy Now
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🩳 Pure Physique

Iconic V TaperFocus: Broad chest, capped shoulders, classic V-taper, tight core, sculpted arms.
Days: 5x Days/Week
Split: Upper/Lower/Push/Pull/Legs
Length: 12 Weeks
Progression: 2x 6 Week Blocks
Inspo: Ryan Terry, Sadik Hadzovic, Jeremy Buendia, Ali Bilal, Erin Banks,Click image for more info

• 5x Days/Week
• 12 Weeks
• Advanced
• Intermediate

• Buy Now
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📈 High Intensity

Old School DensityFocus: High Intensity max muscle growth, full-body size development.
Days: 4x Days/Week
Split: Upper/Lower
Length: 12 Weeks
Progression: 2x 6 Week Blocks
Inspo: Dorian Yates, Mike Menser,
Jordan Peters, Branch WarrenClick image for more info

• 4x Days/Week
• 12 Weeks
• Beginner
• Intermediate

• Buy Now
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🔻 Absolute Aesthetics

Aesthetic Lean MassFocus: Aesthetic muscle, iconic shape, lean and defined physique.
Days: 4x Days/Week
Split: Push/Pull/Legs/Full
Length: 12 Weeks
Progression: 2x 6 Week Blocks
Inspo: Mike Thurson, Christian Guzman, Rob Lipsett, Chris Clark, Joe DelaneyClick image for more info

• 4x Days/Week
• 12 Weeks
• Beginner
• Intermediate

• Buy Now
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🏃🏽 Hyper Hybrid

Muscle Mass for RunnersFocus: Lean muscle, endurance-focused, athletic strength.
Days: 3x Days/Week
Split: Upper/Lower/Full
Length: 12 Weeks
Progression: 2x 6 Week Blocks
Inspo: Steve Cook, Nick Bare,
Mat Fraser, Ross EdgleyClick image for more info

• 3x Days/Week
• 12 Weeks
• Beginner
• Intermediate

• Buy Now
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👨🏽 Dad Redefined

Redefining the DadbodFocus: Functional fitness, muscle tone, fat loss for busy dads.
Days: 3x Days/Week
Split: Full Body
Length: 12 Weeks
Progression: 2x 6 Week Blocks
Inspo: Paul Sklar, Dan Go,
Jay Alderton, Brett LundeenClick image for more info

• 3x Days/Week
• 12 Weeks
• Beginner
• Intermediate

• Buy Now
• More

🍎 Glute-Max

Firm and Full Glute GainsFocus: Powerful glutes with an emphasis on muscularity, fullness and shape.
Days: 6x Days/Week
Split: Push/Legs/Pull/Legs/Upper/Legs
Length: 12 Weeks
Progression: 2x 6 Week Blocks
Inspo: Miranda Cohen, Carrie Bowlby,
Analis Cruz, Savannah PrezClick image for more info

• Buy Now
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💃🏼 Bodycon Beauty

Ideal Bodycon ShapeFocus: Iconic bodycon figure, slim waist, full glutes, toned arms and legs
Days: 6x Days/Week
Split: Upper/Lower
Length: 12 Weeks
Progression: 2x 6 Week Blocks
Inspo: Kelsey Wells, Stef Williams,
Cass Martin, Lily BowmanClick image for more info

• Buy Now
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⏳ Power-Glass

Powerful and Elegant HourglassFocus: Traditional hourglass shape with strong lower body, dominant core.
Days: 5x Days/Week
Split: Squat/Bench/Dead/Upper/Lower
Length: 12 Weeks
Progression: 2x 6 Week Blocks
Inspo: Sara Saffari, Lucia Mikusova,
Sophie van Oostenbrugge, Ida BergfothClick image for more info

• Buy Now
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👙 Bikini Body

Beach Lean Bikini BodyFocus: Classic bikini physique, lean, full glutes, defined shoulders and abs.
Days: 5x Days/Week
Split: Upper/Lower/Push/Pull/Legs
Length: 12 Weeks
Progression: 2x 6 Week Blocks
Inspo: Annabelle Lucinda, Lauren Simpson, Heidi Somers, Carla LeclercqClick image for more info

• Buy Now
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🍑 Perfect Peach

Balanced, Round and Perky PeachFocus: Lifted and round glutes, tight waist, lower-body focus.
Days: 4x Days/Week
Split: Upper/Lower/Upper/Lower
Length: 12 Weeks
Progression: 2x 6 Week Blocks
Inspo: Jen Selter, Drea Thomas,
Chiara Pugliesi, Evelina MamajevaClick image for more info

• Buy Now
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🚀 Pocket Rocket

Petite and PowerfulFocus: Compact strength, toned legs, full glutes, and a tight core.
Days: 4x Days/Week
Split: Full/Upper/Lower/Legs
Length: 12 Weeks
Progression: 2x 6 Week Blocks
Inspo: Demi Bagby, Diana Conforti, Maddie Hartwig, Nona BayatClick image for more info

• Buy Now
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😈 Fem Physique

Modern Day Booty BaddieFocus: Timeless curves, strong core, lean shape, feminine physique.
Days: 3x Days/Week
Split: Upper/Lower/Full
Length: 12 Weeks
Progression: 2x 6 Week Blocks
Inspo: Rachel Dillon, Danielle Robertson,
Suzie Bachman, Jessica OlieClick image for more info

• Buy Now
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🤰🏽 Muscle Mummy

Pregnancy and Pre-Natal FitnessFocus: Functional fitness, strength, mobility and lean muscle for mums.
Days: 3x Days/Week
Split: Full Body
Length: 12 Weeks
Progression: 2x 6 Week Blocks
Inspo: Michelle Lewin, Kayla Itsines,
Lisa Lanceford, Stephanie SanzoClick image for more info

• Buy Now
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🏛️ New Classic

Modern Classic X FrameFocus: Sharp lines, modern classic X frame, back width, strong legs.
Days: 6x Days/Week
Split: Push/Pull/Legs/Push/Pull/Legs
Length: 12 Weeks
Progression: 2x 6 Week BlocksInspired by physiques like:
Chris Bumstead, Sam Sulek, Tavi Castro, Cal Von Moger, Jake Leonard, Logan Franklin, Brandon Harding, Steohane Matala, Mike Sommerfeld, Jose Munoz, Matt Greggo, Jared FeatherSplit
▪️ Day 1: Push - Chest, Tricep, Side Delt, Trap, Abs
▪️ Day 2: Pull - Back, Biceps, Rear Delt, Traps, Abs
▪️ Day 3: Legs - Quad, Ham, Adductor, Calves, Forearm
▪️ Day 4: Push - Chest, Tricep, Side Delt, Trap, Abs
▪️ Day 5: Pull - Back, Bicep, Rear Delt, Trap, Abs
▪️ Day 6: Legs - Quads, Hams, Adductor, Calves, Forearm
▪️ Day 7: Rest

• Get it here

• Program selector

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🏆 Golden Gains

Arnold Era AestheticsFocus: Balanced proportions, thick back, full chest, narrow waist.
Days: 6x Days/Week
Split: Torso/Limbs/Lower
Length: 12 Weeks
Progression: 2x 6 Week BlocksInspired by physiques like:
Arnold Schwarzenegger, Lee Haney, Joel Kellett, Ramon Limacher, Frank Zane, Franco Columbo, Lee Labrada, Sergio Oliva, Serge NubretSplit
▪️ Day 1: Torso - Chest, Back, Abs, Erectors
▪️ Day 2: Limbs - Side Delt, Rear Delt, Bicep, Tricep
▪️ Day 3: Lower - Quad, Ham, Adductor, Calves, Forearm
▪️ Day 4: Torso - Back, Chest, Abs, Erectors
▪️ Day 5: Limbs - Side Delt, Rear Delt, Bicep, Tricep
▪️ Day 6: Lower - Ham, Quad, Adductor, Calves, Forearm
▪️ Day 7: Rest

• Get it here

• Program selector

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🔋 POWER BUILD

Strength and SizeFocus: Strength-focused, big lifts, dense muscle mass.
Days: 5x Days/Week
Split: Upper/Squat/Bench/Dead/Arms
Length: 12 Weeks
Progression: 2x 6 Week BlocksInspired by physiques like:
Jeff Nippard, Matt Morsia, Layne Norton, Ben Pollack, Dave Sutton, Ryan MaclellanSplit
▪️ Day 1: Upper - Back, Chest, Side Delt, Rear Delt, Bicep, Tricep
▪️ Day 2: Squat - Quad, Ham, Adductor, Calves, Forearm
▪️ Day 3: Bench - Chest, Back, Delts, Bicep, Tricep
▪️ Day 4: Rest
▪️ Day 5: Dead - Ham, Quad, Adductor, Calves, Forearm
▪️ Day 6: Arms - Bicep, Tricep, Side Delt, Rear Delt
▪️ Day 7: Rest

• Get it here

• Program selector

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🩳 Pure Physique

Modern Classic X FrameFocus: Broad chest, capped shoulders, classic V-taper, tight core, sculpted arms.
Days: 5x Days/Week
Split: Upper/Lower/Push/Pull/Legs
Length: 12 Weeks
Progression: 2x 6 Week BlocksInspired by physiques like:
Sadik Hadzovic, Jeremy Buendia, Ryan Terry, Ali Bilal, Corey Perkins, Erin BanksSplit:
▪️ Day 1: Upper - Back, Chest, Side Delt, Rear Delt, Bicep, Tricep
▪️ Day 2: Lower - Quad, Ham, Adductor, Calves, Forearm
▪️ Day 3: Rest
▪️ Day 4: Push - Chest, Tricep, Side Delt, Trap, Abs
▪️ Day 5: Pull - Back, Biceps, Rear Delt, Traps, Abs
▪️ Day 6: Legs - Quad, Ham, Adductor, Calves, Forearm
▪️ Day 7: Rest

• Get it here

• Program selector

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📈 High Intensity

Shape and SymmetryFocus: High Intensity max muscle growth, full-body size development.
Days: 4x Days/Week
Split: Upper/Lower
Length: 12 Weeks
Progression: 2x 6 Week BlocksInspired by physiques like:
Dorian Yates, Nick Walker, Branch Warren, Keone Pearson, Hunter Labrada, Ben Pakulski, Jordan Peters, James Hollingshead, Mike MenserSplit:
▪️ Day 1: Upper - Chest, Back, Side Delt, Rear Delt, Bicep, Tricep
▪️ Day 2: Lower - Quad, Ham, Adductor, Calves, Forearm
▪️ Day 3: Rest
▪️ Day 4: Upper - Back, Chest, Side Delt, Rear Delt, Bicep, Tricep
▪️ Day 5: Lower - Quad, Ham, Adductor, Calves, Forearm
▪️ Day 6: Rest
▪️ Day 7: Rest

• Get it here

• Program selector

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🔻 Absolute Aesthetics

Masculine V-TaperFocus: Aesthetic muscle, iconic shape, lean and defined physique.
Split: 4x Days/Week
Push/Pull/Legs/Full
Length: 12 Weeks
Progression: 2x 6 Week BlocksInspired by physiques like:
Mike Thurston, Christian Guzman, Rob Lipsett, Chris Clark, Matt Ogus, Brandon Clark, Joel Twinem, Joe Delaney, Casey KellySplit:
▪️ Day 1: Push - Chest, Tricep, Bicep, Side Delt, Rear Delt, Trap, Abs
▪️ Day 2: Legs - Quad, Ham, Adductor, Calves, Forearm
▪️ Day 3: Rest
▪️ Day 4: Pull - Back, Biceps, Tricep, Rear Delt, Side Delt, Traps, Abs
▪️ Day 5: Rest -
▪️ Day 6: Full - Ham, Quad, Adductor, Calves, Chest, Back, Forearm
▪️ Day 7: Rest

• Get it here

• Program selector

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🏃🏽 HYPER HYBRID

Muscle Mass for RunnersFocus: Lean muscle, endurance-focused, athletic strength.
Days: 4x Days/Week
Split: Upper/LowerFull
Length: 12 Weeks
Progression: 2x 6 Week BlocksInspired by physiques like:
Mat Fraser, Steve Cook, Rich Froning, Nick Bare, Ross Edgley, Obi Vincent, Alex KuklaSplit
▪️ Day 1: Upper - Chest, Back, Bicep, Tricep, Delts, Abs
▪️ Day 2: Rest
▪️ Day 3: Lower - Quads, Hams, Adductor, Calves, Abs
▪️ Day 4: Rest
▪️ Day 5: Full Body - Chest, Back, Arms, Delts, Quads, Hams
▪️ Day 6: Rest
▪️ Day 7: Rest

• Get it here

• Program selector

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👨🏽 DAD REDEFINED

Redefining the DadbodFocus: Functional fitness, muscle tone, fat loss for busy dads.
Days: 3x Days/Week
Split: Full Body x3
Length: 12 Weeks
Progression: 2x 6 Week Blocks
Inspo: Paul Sklar, Marcus, Filly, Dan Go, Jay Alderton, Brett LundeenSplit
▪️ Day 1: Full Body - Chest, Back, Quads, Hams, Bicep, Tricep
▪️ Day 2: Rest
▪️ Day 3: Full Body - Back, Delts, Hams, Adductor Tricep, Calves
▪️ Day 4: Rest
▪️ Day 5: Full Body - Delts, Chest, Quads, Adductor, Calves, Biceps
▪️ Day 6: Rest
▪️ Day 7: Rest

• Get it here

• Program selector

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🍎 GLUTE MAX

Firm and Full Glute GainsFocus: Powerful glutes with an emphasis on muscularity, fullness and shape.
Days: 6x Days/Week
Split: Push/Quads/Pull/Hams/Upper/Glutes
Length: 12 Weeks
Progression: 2x 6 Week BlocksInspired by physiques like:
Miranda Cohen, Carriejune Bowlby, Analis Cruz, Savannah Prez, Grace Beverly, Bella Fernandez, Beth Tomlinson, Kelly Matthews, Makayla Anisa, Haley Taylor, Abbie Dennison, Sara Fiorvento, Amie Fairweather, Addison Scheilds, Lydia Doseberg, Hannah BarrySplit
▪️ Day 1: Push - Chest, Front Delt, Tricep, Side Delt, Abs
▪️ Day 2: Quads - Quads, Glutes, Calves
▪️ Day 3: Pull - Back, Erectors, Bicep, Rear Delt, Abs
▪️ Day 4: Hams - Hams, Glutes, Calves
▪️ Day 5: Upper - Chest, Back, Tricep, Bicep, Side Delt, Rear Delt
▪️ Day 6: Glutes - Glutes, Hams, Quads
▪️ Day 7: Rest

• Get it here

• Program selector

• Back

💃🏼 BODYCON BEAUTY

Ideal Bodycon ShapeFocus: Iconic bodycon figure, slim waist, full glutes, toned arms and legs
Days: 6x Days/Week
Split: Upper/Quads/Upper/Hams/Upper/Glutes
Length: 12 Weeks
Progression: 2x 6 Week BlocksInspired by physiques like:
Kelsey Wells, Stef Williams, Cass Martin, Lily Bowman, Fillipa Fransoon, Caroline O'Mahoney, Amanda Fransoon
Shelby Robbins, Christina Van Solingen, Vera Armishaw, Berdina Magdalena, Kelli Ramierez, Heather WoelkSplit
▪️ Day 1: Upper - Chest, Tricep, Back, Bicep
▪️ Day 2: Lower - Quads, Glutes, Hams, Calves
▪️ Day 3: Upper - Back, Bicep, Side Delt, Rear Delt
▪️ Day 4: Lower - Hams Glutes, Quads, Calves
▪️ Day 5: Upper - Side Delt, Rear Delt, Chest, Tricep
▪️ Day 6: Lower - Glutes, Hams, Quads, Calves
▪️ Day 7: Rest

• Get it here

• Program selector

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⏳ POWER-GLASS

Powerful and Elegant HourglassFocus: Traditional hourglass shape with strong lower body, dominant core.
Days 5x Days/Week
Split: Squat/Bench/Dead/Upper/Lower
Length: 12 Weeks
Progression: 2x 6 Week BlocksInspired by physiques like:
Sara Saffari, Sophie van Oostenbrugge, Lucia Mikusova, Ida Bergfoth, Claire Thomas, Danielle Robertson, Emma Hartley, Lauren Johnson, Hayley Madigan, Guusje van Geel, Jordan Edwards, Millie Marshall, Lena Ajoy, Annabelle Ronfeldt, Katie Sonier, Kristy Hendy, Ella Mae, Rayner, Emily Fenton, Chaunessea Bailey, Brittany Hoskins, Keira Wheatly, Angie MarieSplit
▪️ Day 1: Squat - Quads, Glutes, Hams, Calves
▪️ Day 2: Bench - Chest, Tricep, Back, Bicep, Side Delt, Rear Delt
▪️ Day 3: Deadlift - Hams Glutes, Quads, Calves
▪️ Day 4: Rest
▪️ Day 5: Upper - Back, Bicep, Chest, Tricep, Side Delt, Rear Delt
▪️ Day 6: Lower - Glutes, Hams, Quads, Calves
▪️ Day 7: Rest

• Get it here

• Program selector

• Back

👙 BIKINI BODY

Beach Lean Bikini BodyFocus: Classic bikini physique, lean, full glutes, defined shoulders and abs.
Days: 5x Days/Week
Split: Upper/Lower/Push/Pull/Legs
Length: 12 Weeks
Progression: 2x 6 Week BlocksInspired by physiques like:
Annabelle Lucinda, Lauren Simpson, Heidi Somers, Courtney King, Carla Leclercq, Lauralie Chapados, Ana Capozolli, Hattie Boydle, Holly Baxter, Laura StalinkevIciute, Sharelle Grant, Rachael Becker, Kayla Ashworth, Theresa MillerSplit
▪️ Day 1: Upper - Chest, Back, Bicep, Tricep, Delts
▪️ Day 2: Lower - Quads, Hams, Glutes, Calves
▪️ Day 3: Rest
▪️ Day 4: Push - Chest, Triceps, Side Delt, Abs
▪️ Day 5: Pull - Back, Biceps, Rear Delt, Abs
▪️ Day 6: Legs - Quads, Hams, Glutes, Calves
▪️ Day 7: Rest

• Get it here

• Program selector

• Back

🍑 PERFECT PEACH

Balanced, Round and Perky PeachFocus: Lifted and round glutes, tight waist, lower-body focus.
Days: 4x Days/Week
Split: Upper/Lower
Length: 12 Weeks
Progression: 2x 6 Week BlocksInspired by physiques like:
Jen Selter, Whitney Simmons, Drea Thomas, Nicolina Nunes, Maria Victoria, Chiara Pugliesi, Evelina Mamajeva, Lily White, Sarah Strauss, Jess HurleySplit
▪️ Day 1: Upper - Chest, Back, Bicep, Tricep, Delts
▪️ Day 2: Lower - Quads, Hams, Glutes, Calves
▪️ Day 3: Rest
▪️ Day 4: Upper - Chest, Back, Bicep, Tricep, Delts, Abs
▪️ Day 5: Lower - Quads, Hams, Glutes, Calves, Abs
▪️ Day 6: Rest
▪️ Day 7: Rest

• Get it here

• Program selector

• Back

🚀 POCKET ROCKET

Petite and PowerfulFocus: Compact strength, toned legs, full glutes, and a tight core.
Days: 4x Days/Week
Split: Upper/Lower/Full/Legs
Length: 12 Weeks
Progression: 2x 6 Week BlocksInspired by physiques like:
Demi Bagby, Diana Conforti, Maddie Hartwig, Nona Bayat, Madison De Jesus Walker, Alex Rice, Hannah Pearson, Denise Moberg, Kazzandra Fetters, Siobhan Wilson, Joy Sistina, Gina Amin, Maddy Foreberg, Salome Thurigen, Alli Meltzer, Brittany Lupton, Breauna Eckman, Mia Lauren Green, Sydney Cassidy, Georgie Rose, Zoe Ziegler, Angel Batchelor, Cassidy MorganSplit
▪️ Day 1: Upper - Chest, Back, Bicep, Tricep, Delts, Abs
▪️ Day 2: Lower - Quads, Hams, Glutes, Calves, Abs
▪️ Day 3: Rest
▪️ Day 4: Full - Chest, Back, Arms, Delts, Quads, Hams, Glutes
▪️ Day 5: Rest
▪️ Day 6: Legs - Quads, Hams, Glutes, Calves
▪️ Day 7: Rest

• Get it here

• Program selector

• Back

😈 FEM PHYSIQUE

Modern Day Booty BaddieFocus: Timeless curves, strong core, lean shape, feminine physique.
Days: 4x Days/Week
Split: Upper/Lower/Full
Length: 12 Weeks
Progression: 2x 6 Week BlocksInspired by physiques like:
Rachel Dillon, Danielle Robertson, Suzie Bachman, Jessica Olie, Danniele Webster, Cela Marr, Kiara Jaye, Stephanie Storm, Chloe Watson, Lisa NicolaisenSplit
▪️ Day 1: Upper - Chest, Back, Bicep, Tricep, Delts, Abs
▪️ Day 2: Rest
▪️ Day 3: Lower - Quads, Hams, Glutes, Calves, Abs
▪️ Day 4: Rest
▪️ Day 5: Full Body - Chest, Back, Arms, Delts, Quads, Hams, Glutes
▪️ Day 6: Rest
▪️ Day 7: Rest

• Get it here

• Program selector

• Back

🤰🏽 MUSCLE MUMMY

Pregnancy and Pre-Natal FitnessFocus: Functional fitness, strength, mobility and lean muscle for mums.
Days: 3x Days/Week
Split: Full Body x3
Length: 12 Weeks
Progression: 2x 6 Week BlocksInspired by physiques like:
Michelle Lewin, Kayla Itsines, Lisa Lanceford, Stephanie Sanzo, Linn Lowes, Paige Hathaway, Krissy Cela, Ashleigh Jordan, Anita Herbert, Emily Skye, Hanna Oeberg, Kim French, Brittany Perillee, Chontel Duncan, Katrina McKenna, Becky Greenan, Morgan Cook, Niki Zoumpouli, Sanna Maria Seilano, Abby Pollack, Victoria Dariano, Diana Ruiz, Samantha Barlow, Meg Gallagher, Charlotte Lamb, Katie Neeson, Stepha CastreeSplit
▪️ Day 1: Full Body - Chest, Back, Quads, Hams, Bicep, Tricep
▪️ Day 2: Rest
▪️ Day 3: Full Body - Back, Delts, Hams, Glutes, Tricep, Calves
▪️ Day 4: Rest
▪️ Day 5: Full Body - Delts, Chest, Quads, Glutes, Calves, Biceps
▪️ Day 6: Rest
▪️ Day 7: Rest

• Get it here

• Program selector

• Back