whats in a program?

All programs are 12 weeks long

Male programs include more trap/calf work... females have more booty work and less chest supported exercises

All workouts consist of a warm up, mobility drill, specifically selected exercises fit for purpose, cool down and static stretches

All workouts have beginner/intermediate/advanced versions with appropriate exercise choices and variety included for each.

All the exercises in every workout have demonstration videos to view the exercise in action

All workouts rotate around the week - allowing for a different workout to act as the first workout of the week. This allows for each workout to have an optimal attempt since the first training day of the week (after the most rest days) tends to perform best in the week

Strength workouts focus on compound exercises known to exhibit maximal EMG activity and as a result, maximal anabolic hormone response when working at the correct intensity. Recovery weeks are planned into the program, as is progressive overload to ensure progress. rest periods, rep tempo, sets and reps all specifically prescribed. Variety is included but strength exercises are limited to the best/most effective at being fit for purpose

Fatburn workouts are faster paced. including shorter rest periods and a mixture of strength and explosive HIT conditioning training which has been proven to be most effective at burning calories. We do more strength than cardio because this promotes afterburn of calories due to the longer lasting metabolic response which you don't get with cardio. Supersets and circuits will be included to optimise calorific output. Please be aware it is a regular daily caloric deficit that promotes fat loss, not the workouts. The workouts help to reduce the total calories in per day so that the diet doesn't have to feel so extreme while also promoting strength and muscle toning as well as the mental wellbeing which always helps when on an uncomfortable diet. studies show strength depletes around 30 days if not stimulated. So a strength week is included every 28 days

Muscle UP! workouts include exercises in a logical order (compounds and isolations) with appropriate rest, tempo, reps and sets included that have been deemed optimal in previous human performance studies. A large variety of workouts used in a consistent order to allow for progressive overload on each. Strength training also included as mentioned above

Most workouts are based on either Push/Pull or Push/Pull/Leg splits to optimise training time

Bodybuilding workouts are the only routines with a "bro split" ie; chest/tri, legs, back/bi, shoulders/abs designed to allow for more time spent on each muscle group for advanced or enhanced gym goers