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!

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