This 16-week program is designed for women ready to take the first or next step in their fitness journey with a total of 3-4 gym based sessions a week made up of 2 resistance sessions, 1-2 conditioning sessions and an additional optional mobility and core session. The program has emphasis on functional movement to build lean muscle, enhance strength, support weight loss, prevent injury and help the individual feel their best!

The program is structured into four, 4-week blocks, each progressing upon the last with low, moderate and high volume (amount of work) and moderate to high intensity (effort of work);

• Weeks 1–4: Two resistance sessions (lower and upper body) and one conditioning session (high-intensity interval training circuit).
• Weeks 5–8: Two resistance sessions (lower and upper body) and two conditioning sessions (high-intensity interval training circuit and cardiovascular endurance).
• Weeks 9–16: Two full-body resistance sessions (push and pull) and two conditioning sessions (high-intensity interval training circuit and cardiovascular endurance).

This 16-week program is designed for women ready to take the next step in their fitness journey with a total of 5-6 gym based sessions a week made up of 3-4 resistance sessions, 2-3 conditioning sessions and an additional optional mobility and core session. The program has emphasis on functional movement to build lean muscle, enhance strength, support weight loss, prevent injury and help the individual feel their best!

The program is structured into four, 4-week blocks, each progressing upon the last with low, moderate and high volume (amount of work) and moderate to high intensity (effort of work);

• Weeks 1–4: Three resistance sessions (lower, upper, full body) and two conditioning session (high-intensity interval training circuit and cardiovascular endurance).
• Weeks 5–8: Three resistance sessions (lower, upper and full body) and three conditioning session (two high-intensity interval training circuits and cardiovascular endurance).
• Weeks 9–16: Four resistance sessions (two lower body; functional and machine based. Two upper body sessions; push and pull) and two conditioning sessions (high-intensity interval training circuit and cardiovascular endurance).

This 16-week program is designed for males ready to take the first or next step in their fitness journey with a total of 3-4 gym based sessions a week made up of 2 resistance sessions, 1-2 conditioning sessions and an additional optional mobility and core session. The program has emphasis on functional movements to support weight loss, build lean muscle mass, prevent injury and help the individual feel their best!

The program is structured into four, 4-week blocks, each progressing upon the last with low, moderate and high volume (amount of work) and moderate to high intensity (effort of work);

• Weeks 1–4: Two resistance sessions (lower and upper body) and one conditioning session (high-intensity interval training circuit).

• Weeks 5–8: Two resistance sessions (lower and upper body) and two conditioning sessions (high-intensity interval training circuit and cardiovascular endurance).
• Weeks 9–16: Two full-body resistance sessions (push and pull) and two conditioning sessions (high-intensity interval training circuit and cardiovascular endurance).

This 16-week program is designed for males ready to take the next step in their fitness journey with a total of 5-6 gym based sessions a week made up of 3-4 resistance sessions, 2-3 conditioning sessions and an additional optional mobility and core session. The program has emphasis on functional movements to support weight loss, build lean muscle mass, prevent injury and help the individual feel their best!

The program is structured into four, 4-week blocks, each progressing upon the last with low, moderate and high volume (amount of work) and moderate to high intensity (effort of work);

• Weeks 1–4: Three resistance sessions (lower, upper, full body) and two conditioning session (high-intensity interval training circuit and cardiovascular endurance).
• Weeks 5–8: Three resistance sessions (lower, upper and full body) and three conditioning session (two high-intensity interval training circuits and cardiovascular endurance).
• Weeks 9–16: Four resistance sessions (Two upper body sessions; push/ pull, one lower and full body) and two conditioning sessions (high-intensity interval training circuit and cardiovascular endurance).

This 16-week program is designed for women starting their fitness journey who are entering and experiencing perimenopause. With a total of 4 gym based sessions a week made up of 2 resistance sessions, 2 conditioning sessions and an additional optional mobility and core session. The program has large emphasis on scientifically backed research made up of functional movements for women experiencing hormonal changes to build and maintain lean muscle mass, enhance strength, improve mobility, prevent injury, increase bone density, support weight loss, and help the individual feel their best!

The program is structured into four, 4-week blocks, each progressing upon the last with moderate volume (amount of work) and high intensity (effort of work);

• Weeks 1–4: Two base building resistance sessions (functional lower and upper body) and two short sharp sprint interval sessions (high-intensity interval training at maximum effort).
• Weeks 5–8: Two middle repetition ranged strength focused resistance sessions (functional lower and upper body) and two short sharp sprint interval sessions (high-intensity interval training at maximum effort).
• Weeks 9–16: Two lower repetition ranged strength focused resistance sessions (functional full body push and pull) and two short sharp sprint interval sessions (high-intensity interval training at maximum effort).

This 16-week program is designed for women wanting to take the next step in their fitness journey who are entering and experiencing perimenopause. With a total of 5 gym based sessions a week made up of 3 resistance sessions, 2 conditioning sessions and an additional optional mobility and core session. The program has large emphasis on scientifically backed research made up of functional movements for women experiencing hormonal changes to build and maintain lean muscle mass, enhance strength, improve mobility, prevent injury, increase bone density, support weight loss, and help the individual feel their best!

The program is structured into four, 4-week blocks, each progressing upon the last with moderate volume (amount of work) and high intensity (effort of work);

• Weeks 1–4: Three base building resistance sessions (functional lower, upper, full body) and two short sharp sprint interval sessions (high-intensity interval training at maximum effort).
• Weeks 5–8: Three middle repetition ranged strength focused resistance sessions (functional lower, upper and full body) and two short sharp sprint interval sessions (high-intensity interval training at maximum effort).
• Weeks 9–16: Three lower repetition ranged strength focused resistance sessions (functional full body push, pull, mixed) and two short sharp sprint interval sessions (high-intensity interval training at maximum effort).

This 16-week program is designed for women starting their fitness journey who are entering and experiencing peri or postmenopause. With a total of 4 gym based sessions a week made up of 2 resistance sessions, 2 conditioning sessions and an additional optional mobility and core session. The program has large emphasis on scientifically backed research made up of functional movements for women experiencing hormonal changes to build and maintain lean muscle mass, enhance strength, improve mobility, prevent injury, increase bone density, support weight loss, and help the individual feel their best!

The program is structured into four, 4-week blocks, each progressing upon the last with moderate to low volume (amount of work) and high intensity (effort of work);

• Weeks 1–4: Two base building resistance sessions (functional lower and upper body) and two short sharp sprint interval sessions (high-intensity interval training at maximum effort).
• Weeks 5–8: Two middle repetition ranged strength focused resistance sessions (functional lower and upper body) and two short sharp sprint interval sessions (high-intensity interval training at maximum effort).
• Weeks 9–16: Two lower repetition ranged strength focused resistance sessions (functional full body push and pull) and two short sharp sprint interval sessions (high-intensity interval training at maximum effort).

This 16-week program is designed for women wanting to take the next step in their fitness journey who are entering and experiencing peri or postmenopause. With a total of 5 gym based sessions a week made up of 3 resistance sessions, 2 conditioning sessions and an additional optional mobility and core session. The program has large emphasis on scientifically backed research made up of functional movements for women experiencing hormonal changes to build and maintain lean muscle mass, enhance strength, improve mobility, prevent injury, increase bone density, support weight loss, and help the individual feel their best!

The program is structured into four, 4-week blocks, each progressing upon the last with moderate to low volume (amount of work) and high intensity (effort of work);

• Weeks 1–4: Three base building resistance sessions (functional lower, upper, full body) and two short sharp sprint interval sessions (high-intensity interval training at maximum effort).
• Weeks 5–8: Three middle repetition ranged strength focused resistance sessions (functional lower, upper, full body) and two short sharp sprint interval sessions (high-intensity interval training at maximum effort).
• Weeks 9–16: Three lower repetition ranged strength focused resistance sessions (functional full body push, pull, mixed) and two short sharp sprint interval sessions (high-intensity interval training at maximum effort).