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One Family Fitness and Barbell

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Legs and Shoulder dominant powerbuilding routine for women wanting to work on a bikini/figure type physique while also incorporating powerlifint movements

women

female

bikini

powerbuilding

fitness

bodybuilding

strength

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Women's Bikini Powerbuilding

Block 1

Muscle building program, emphasis on aesthetic for mens physique without neglecting the SBD

physique

fatloss

mens physique

contest prep

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Mens' Physique w SBD

a gentle introduction to powerlifting with a big 3 day and a upper lower day

intro

beginner

powerlifting

squat

bench

gym-based

deadlift

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Intro to Powerlifting 1.0

Basic introduction to movements we will use during our training, and/or useful holiday training routine. Covering basic movements to keep us moving ahead. 

Please ensure you are eating adequate calories and protein. This program is not meant to diagnose or treat any conditions, consult a doctor before changing your exercise routine.

Beginner

strength training

resistance training

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Intro to lifting and fitness - 3 days

Simple introduction to lifting and fitness for beginners, best for in a commercial or private gym

Block 1 - 3 days per week

Push pull legs - 6 week glute focues program for women.

glutes

legs

push pull legs

women's

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Women's  Glute Focus Program 2.0

Block 1 - Volume accumulation

Push pull legs with a glute focus - 3 day program with 2 additional cardio days programmed in

bodybuidling

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Women's Glute Focus 1.0

Very low volume/low frequency 2 day program, one upper and one lower body, this routine could work as a maintenance routine for someone on holidays or a very new lifter wanted to start slow, we have 4 day upper/lower that may work better for most people

novice

build muscle

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Upper - Lower 2 day - Novice Program

Same as UL V1 with dumbbells only, Very low volume/low frequency 2 day program, one upper and one lower body, this routine could work as a maintenance routine for someone on holidays or a very new lifter wanted to start slow, we have 4 day upper/lower that may work better for most people

DUMBBELLS

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Upper - Lower 2 day - Novice Program  All dumbbells

Simple 2 day upper/lower with only dumbbells

3 day powerlifting split for kids and youth

kids

youth

Kids & Youth Intro to Powerlifting

Kids/youth powerlifting block with a deload week

Coach Jen's Push pull legs with a glute focus - 3 day program focusing on the sumo deadlift

sumo deadlift

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Women's Intermediate Sumo Program

Intermediate sumo focused deadlift program - push pull legs

Block 1 - Intermediate

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Women's Beginner Sumo Program

Beginner sumo focused deadlift program - push pull legs

Block 1 - Beginner

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Women's Advanced Sumo Program

Advanced sumo focused deadlift program - push pull legs

Block 1 - Advanced

Beginner Pull push legs, 3 day program  geared towards seniors wanting to offset age related muscle loss, get stronger and  help prevent falls

muscle building

seniors

aging

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Beginner Seniors Strength Program

Block 1 

Beginner Pull push legs, 3 day program  geared towards relatively new exercisers. Starting with simple compound movements on machines and free weights.

cardio

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Pull Push Legs 3 - with sled

a gentle introduction to our powersport powerlifting with a big 3 day and a upper/ lower day, 4th day cardio with core

Intro to Powerlifting  2

A 3 day, 6 week powerlifting block for those with or without experience in powerlifting, every week gets a little more challenging, big focus on bench press here, however, all 3 lifts should improve.

intermediate

Powerlifting Fun 1

A 4 day, 6 week powerlifting block for those with or without experience in powerlifting, every week gets a little more challenging, big focus on bench press here, however, all 3 lifts should improve.

Powerlifting Fun 2

6 weeks of powerlifting, 4 days a week, bench builder

Powerlifting Fun 3

6 weeks of powerlifting, 4 days a week, bench builder 2

Intermediate  Pull push legs, 3 day program  geared towards seniors wanting to offset age related muscle loss, get stronger and  help prevent falls

Intermediate Seniors Strength Program

More advanced Muscle building program, emphasis on aesthetic for mens physique without neglecting the SBD increased demand on upper

Mens' Physique Routine 2

To be accompanied by 10k steps minimum per day, food tracking and planning and daily weight logging in app.

4 weights, 1 cardio/abs day, any fitness level, including the squat, deadlift and bench lifts

weightloss

strengtjh

Bodybuilding Focus - Cut

3 days with bif 3, squat, bench, deadlift

muscle

3 Day with Big 3

3 day powerlifting program for seniors to build the basic powerlifting skills. Prior knowledge of the squat, deadlift and bench are not required.