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Alpha Fitness +

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Building on your progress from strength 1 this programme hits body parts once a week with more intensity and focus

• build muscle
• increase strength

 * we advise that you carry out an effective warm up and stretch before commencing any physical training. Ensure you lift with proper technique, use proper form and within your own limitations.

increase strength

build muscle

boost metabolism

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Strength 2

Development block

By the end of this block you will be moving a large amount of weight in each session.  It is important to have a rest day between each session, rehydrate, eat and sleep

Development 2

This 3 day split training programme enable you to focus on both upper and lower body sessions.

For example 

Week one you will have 2 upper and one lower session

Week 2 you will have 2 lower and one upper session.

Since you won't be training each body part twice a week its important to stay consistent and not miss any days to maximise your progress.

* we advise that you carry out an effective warm up and stretch before commencing any physical training. Ensure you lift with proper technique, use proper form and within your own limitations.

women

strength

muscle

tone

fatburning

full body

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Womens 3 day split

This programme will give you a great foundation in weight training and learning what your body is capable of.  Use your app to input the weight (load) you use and over time it will learn and adjust to your training needs.  * we advise that you carry out an effective warm up and stretch before commencing any physical training. Ensure you lift with proper technique, use proper form and within your own limitations.  

Foundation Blocks

Perfect beginner programme for those new to the gym or new to following a set out programme.

4 Sessions targeting both upper and lower body twice per week.

Ensure you take your rest days in between

 * we advise that you carry out an effective warm up and stretch before commencing any physical training. Ensure you lift with proper technique, use proper form and within your own limitations.

fat loss

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UPPER/LOWER

This progressive programme will give you a great foundation for lifting weights in your gym sessions.  Ensure you follow the RPE each week as it will allow you to build up gradually which will increase both strength and confidence.  Deload weeks are built into the programme to enable you to recover while still progressing.  Remember to warm up and stretch effectively.  Also warm up sets do not count towards your working sets.

Foundation blocks

Programme goals

• increase strength
• build muscle
• boost muscular endurance
• improve technique

* we advise that you carry out an effective warm up and stretch before commencing any physical training.  Ensure you lift with proper technique, use proper form and within your own limitations.

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Strength 1

Our 1st intermediate programme designed to build up your strength and progression.  Adjust the loads you use and aim to follow the RPE (rate of perceived exertion) required.  This will build up over the 4 week session and then enable you to deload when you start back to week one.  The app will adjust your loads based on previous workouts or if you input a 1RM.  Remember to warm up and stretch effectively.  Warm up sets do not count as working sets. 

Foundation Block

This block starts with a de-load session after you foundation block of 4 weeks.  By now you should know your ability and start increasing your weights.  Remember to stay within your limitations

Progression Block

A quick Kettlebell Hiit session for when you are short on time.

• build strength
• improve cardiovascular fitness
• burn fat

perform each exercise set then move onto the next until you have completed one full circuit - rest for 3-4 mins then start again.

Try for 3 full circuits using a weight that you find both challenging and that you can complete the full session using.

Find it easy?  add another circuit and complete 4

kettlebell

hiit

fatburn

cardio

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Kettlebell blitz - H.i.i.T

Short on time then this kettlebell session is for you.  Perform all exercises in order for 1 set each with little rest in between.  take a few minutes rest then start again for 3 circuits.  Use a weight that you are comfortable with and can complete each exercise

Hiit - Kettlebell session

This programme will help you gain confidence and improve your knowledge of using weights to achieve your gym goals.

Input your weights (load) used for each exercise ensuring you use a weight that enables you to finish each set.  

Ensure you are challenging yourself and if you can complete each set easily then increase your weight a little and watch the improvements.

Programme goals 

• increase strength 
• build muscle 
• boost muscular endurance 
• improve technique 

* we advise that you carry out an effective warm up and stretch before commencing any physical training. Ensure you lift with proper technique and form and within your own limitations.

conditioning

muscle endurance

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Push / Pull / Legs

This push/pull/legs block will focus on working your full body,  rest well between training days, rehydrate, eat and sleep well for best results