resistance training programs

Customise your program in the following ways to suit your preferences:

• Start date

• Body split: full body or upper/lower split

• Sessions per week

• Training days

Program:

• 12-week training program comprised of 3x 4-week training blocks.

Workouts:

• Duration: 45m-60m, including programmed warm-up and cool-down.

• Exercises: 5-6 exercises per workout, performed in super-sets, ordered from major to minor.

Progression:

• Workouts are progressed in four ways over the four-week training blocks: reps, sets, intensity, and weight.

• Your training program is run through my epic training app.

• Every detail in your program is created, designed and prescribed by me; nothing in your is generic, copied or 3rd party.

• Every exercise has prescribed reps, sets, tempo, and intensity, and it includes a clear video demonstration and written technique description.

• Workouts can be rescheduled in your app to suit your schedule.

MBF Resistance Training Guide:

• Downloadable training guide that will guide you through your program and teach you how to train effectively.

Goal setting:

• Goal setting template.

• Monthly goal self-reassessment.

Progress tracking:

• Scheduled progress tracking, including progress photos, body circumferences, body weight and fitness components.

Habit tracking:

• Add habit tracking to your program. Tick the tracking you want to add to your daily schedule.

• Bed on time last night

• Woke up on time this morning

• 7-9 hours sleep last night

• Daily body weight (kg)

• 10k steps

• 30-minute walk

• 10-minute meditation

• 15-minute nap

• Alcohol-free day

• Training gear ready for tomorrow

• Daily calories

• Daily standard drinks

• Weekly total calories

• Weekly standard drinks

Support:

• Email support for general questions

• Your program contains all of the information you need to be able to undertake it safely, effectively and independently.

• It does not include personalisation, modification, coaching and ongoing advice and support.

• If you think you would benefit from the above, please upgrade to a Personalised Program or Online Fitness Coaching.

• There is no limit to how many times you can repeat your 12-week program.
  The exercises in each four-week training block directly complement those in the subsequent four-week training block. By rotating through the three training blocks, you get a balanced and continually progressive training program, resulting in continual adaptation and progression.

• Your data is saved and carried over each time you restart your 12-week program so that you can continue progressing from the last time you performed each exercise.

• I have been designing, trialling and perfecting training programs for my clients for over 13 years, helping them achieve real, meaningful, long-term results.

• I’m one of the only Online Fitness Coaches who’s also an experienced Musculoskeletal Physiotherapist, Exercise and Sports Scientist, Strength and Conditioning Coach and Personal Trainer.

• I take what I do very seriously. I am continually learning, implementing and upgrading my online business to deliver the best possible programs and experience for my clients.

• This isn’t just my job; this is my life. I practice what I preach. I live and breathe fitness. I always have and always will.

• Allow two business days to create your program.

• You choose your first session date.

• $29/month.

• Secure payment through Stripe.

• Cancel anytime, free of charge.