Size & Strength
Strength and hypertrophy for those to build muscle mass
The Size & Strength Program is specifically tailored for those looking to build muscle mass, increase strength, and improve overall body composition. Whether you’re training in a fully equipped gym or a garage gym, this program delivers a long-term approach to hypertrophy and strength gains, designed for all fitness levels. Reactive coaching ensures your workouts adapt as you grow stronger, with individualised feedback from your coach.
Program Overview
• Strength & Hypertrophy Focus: Ideal for those prioritising muscle growth and strength, this program combines effective strength training with hypertrophy principles.
• All Levels Welcome: Whether you’re a beginner looking to start building muscle or an experienced lifter aiming for new gains, the program adapts to your current level and goals.
• Limited to 20 Participants: With only 20 participants, your coach can focus on individualised programming and offer real-time feedback as you progress.
• Long-Term Focus: This isn’t a quick-fix transformation. The program evolves with you over time, continually adapting to ensure sustainable strength and size gains.
Key Features & Benefits
1. Reactive Coaching
• Dynamic Programming: Workouts evolve based on your performance and feedback. Your coach adjusts the plan as you progress, ensuring you continue to see results as you get stronger.
• Continuous Coaching: Your coach is actively engaged with your progress, making changes to your program as needed to match your growth and development.
• Real-Time Communication: Use the app to stay in touch with your coach anytime for feedback on form, technique, and to discuss any challenges or adjustments.
2. Strength & Muscle Growth
• Focused Strength Training: Expect heavy lifts and compound movements like squats, deadlifts, and presses, designed to build strength efficiently and safely.
• Hypertrophy Work: Detailed programming includes volume-based workouts for muscle growth, incorporating supersets, drop sets, and other hypertrophy techniques.
• Progressive Overload: The program emphasises progressive overload to ensure continuous strength and muscle growth over time.
3. Flexible Training Options
• Supplemental Workouts: Access a range of additional workouts from our library, whether it’s extra strength sessions, conditioning, or mobility, to complement your core program.
4. In-App Community
• Supportive Group: Join a small, focused community of like-minded individuals who are also working on building size and strength. Share your progress, stay motivated, and learn from others.
App Integration & Features
Our app fully integrates with the most popular health and fitness platforms, allowing you to track your progress easily and focus on reaching your goals.
1. Full Fitness Tracking
• Sync with Apple Health, Garmin, Fitbit: Seamlessly integrate data from your fitness devices, such as heart rate, workouts, and steps, providing a complete overview of your progress.
• Workout Logging: Track your strength workouts, including sets, reps, weights, and any additional activities to ensure all your efforts are recorded.
2. Nutrition Management
• MyFitnessPal Integration: Sync your meals and nutrition for accurate tracking of calories and macros, helping you align your eating with your muscle-building goals.
• Food Logging: Easily log your meals to track your protein, carbs, and fats—critical for optimising muscle gain and recovery.
3. Real-Time Progress Monitoring
• Track Strength Gains: Monitor your performance on key lifts like squats, deadlifts, and bench presses. Track your weekly progress to see tangible improvements in strength and size.
• Data Insights: Your coach uses this data to continually tweak your program, ensuring your workouts are always optimised for maximum gains.
Additional Resources & Support
1. Recovery & Mobility Resources
• Recovery Sessions: Access recovery and mobility workouts specifically designed to keep your muscles and joints healthy, helping prevent injury as you lift heavier weights.
• Expert Guidance: Get tailored advice on recovery techniques and mobility work to ensure you’re maintaining flexibility and range of motion as your strength increases.
2. Exclusive Strength-Building Content
• Follow-Along Videos: Watch expert-led videos that guide you through strength techniques, form corrections, and recovery strategies, ensuring your form stays sharp and your lifts are safe.
• Weekly Updates: New workouts, tips, and articles are released weekly to keep your training fresh and motivating.
Why Choose the Size & Strength Program?
• Reactive Coaching: Your program evolves as you gain strength, ensuring workouts stay challenging and progress continues.
• Small Group, Big Gains: With only 20 participants, you receive individualised attention from your coach, with programming tailored to your specific goals.
• Strength & Hypertrophy: Focus on heavy lifting to build strength, combined with volume-based hypertrophy techniques for maximum muscle growth.
• App Integration: Track all your workouts, nutrition, and progress seamlessly through Apple Health, Garmin, Fitbit, and MyFitnessPal.
• Flexible Training: Need more? Supplement your core program with extra strength or conditioning sessions from our workout library.
• Supportive Community: Join a dedicated group of people focused on building size and strength, while still benefiting from the personalised coaching experience.
Start Your Free 7-Day Trial
Ready to build serious size and strength? Sign up for the Size & Strength Program and experience reactive coaching, a fully integrated app, and personalised support—start with a 7-day free trial today and take your training to the next level!
GBP£40