Unlock Your Strongest Self.png

fitness and barbell-2.png

moving-14.png

842shots_so.png

One Family Fitness and Barbell

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

intro

strength training

resistance training

gym-based

Facebook Cover - Travel Promotion Template-3.png

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

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

beginner

novice

strength

fatloss

build muscle

bodybuilding

Facebook Cover - Travel Promotion Template-11.png

Upper - Lower 2 day - Novice Program

Block 1

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

Facebook Cover - Travel Promotion Template-12.png

Upper - Lower 2 day - Novice Program  All dumbbells

Simple 2 day upper/lower with only dumbbells

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

legs

push pull legs

muscle building

cardio

Facebook Cover - Travel Promotion Template-5.png

Pull Push Legs 3 - with sled

Block 1 

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

seniors

aging

1.png

Beginner Seniors Strength Program

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

intermediate

Facebook Cover - Travel Promotion Template-10.png

Intermediate Seniors Strength Program

3 days with bif 3, squat, bench, deadlift

muscle

powerlifting

squat

bench

deadlift

Facebook Cover - Travel Promotion Template-2.png

3 Day with Big 3

3 day powerlifting split for kids and youth

kids

youth

Kids & Youth Intro to Powerlifting

Kids/youth powerlifting block with a deload week

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

Facebook Cover - Travel Promotion Template-4.png

Intro to Powerlifting 1.0

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

glutes

bodybuidling

women

women's

Facebook Cover - Travel Promotion Template-9.png

Women's Glute Focus 1.0

Block 1 - Volume accumulation

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

Facebook Cover - Travel Promotion Template-13.png

Women's  Glute Focus Program 2.0

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

female

bikini

powerbuilding

fitness

Women's Bikini Powerbuilding

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

physique

mens physique

contest prep

Mens' Physique w SBD

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

Facebook Cover - Travel Promotion Template-6.png

Women's Beginner Sumo Program

Beginner sumo focused deadlift program - push pull legs

Block 1 - Beginner

sumo deadlift

Facebook Cover - Travel Promotion Template-7.png

Women's Intermediate Sumo Program

Intermediate sumo focused deadlift program - push pull legs

Block 1 - Intermediate

Facebook Cover - Travel Promotion Template-8.png

Women's Advanced Sumo Program

Advanced sumo focused deadlift program - push pull legs

Block 1 - Advanced

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.

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

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

Bench press

Bench Only

Bench Focus

POWERLIFTING

pecs

Facebook Cover - Travel Promotion Template.png

Bench Focus 4 Week Block

4 week with a lighter week if repeating this block

5 day Senior Knee Rehab and Mobility Strength Program

REHAB

mobility

knee

physio

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

senior

Senior Starter - Start Here

Look your best on wedding day with this 8-week strength program built for grooms. Emphasizing chest, back, shoulders, and arms, this 3-day split will help you build mass, strength, and definition. Show up to your wedding with the physique you've always wanted.

men's

transformation

2.png

Coach Dino's Groom Gains Transformation (copy)

8-week strength and hypertrophy program emphasizing chest, back, shoulders, and arms. Weeks 1-2 build foundation with technique refinement (RPE 6-7). Weeks 3-4 progressive overload phase (RPE 7-8). Weeks 5-8 peak training for maximum mass and strength gains (RPE 8-9). Pull day combines heavy deadlifts and rows with direct arm work. Push day prioritizes pressing strength for chest and shoulders with tricep emphasis. Leg day builds lower body foundation while maintaining upper body focus with additional back volume.

Wedding Prep: Upper Body Mass Builder

Coach Jen's Bridal Booty Transformation

8-week progressive overload program focused on glute development and shoulder definition. Weeks 1-2 establish baseline strength and technique (RPE 6-7). Weeks 3-4 increase training volume and intensity (RPE 7-8). Weeks 5-8 peak volume and intensity for maximum results (RPE 8-9). Pull day emphasizes back development with glute and hamstring work. Push day targets shoulders and upper body for dress-ready definition. Leg day maximizes glute activation with varied angles and rep ranges.

Other (3)