How It Works
Step 1: Commit
• Cost: R1,500 for the full 8 weeks
• Once you commit & fill in the questionaire, you’ll be directed to a payment link.
This below form helps us understand:
- Your training experience
- Available equipment (gym, home, dumbbells only, etc.)
- Food preferences & dietary considerations
- Lifestyle, schedule & current habits
- Location (Cape Town or elsewhere)
Everything we do is built from your answers.
Step 2: Testing Week (Week of 5 January)
The first week is testing week, where we establish your baseline.
Strength & Performance Testing
Your testing will be adapted to your environment and equipment, but the core movements include:
• Squat variation
• Bench / Push movement
• Deadlift / Hinge movement
• Plank hold
• 1-mile run
Examples of adaptations:
No barbell bench → push-ups
No back squat → front-loaded goblet squat
No deadlift → dumbbell or kettlebell hinge
Everything is scaled safely and appropriately
InBody Assessment
Cape Town participants:
InBody scan done at our gym facility, measuring:
- Body fat percentage
-Muscle mass
-Weight & composition
Non–Cape Town participants:
You’ll be guided on how to complete a body composition assessment at a facility near you.
All testing will be repeated at the end of the 8 weeks to measure progress.
Step 3: Custom Training Plan
You’ll receive a fully customised 8-week training plan, built around:
Your goals
Your schedule
Your equipment
Your current ability level
🌍 Train from anywhere in the world
🏠 Home, gym, or minimal equipment — we tailor it to you
Cape Town Members
Includes 2x sessions per week access to our gym facility
Step 4: Custom Eating Plan
You’ll receive a personalised eating plan, based on:
- Your food preferences
-Lifestyle & work schedule
-Training load
-Body composition goals
This is not a one-size-fits-all meal plan.
Your nutrition will be adjusted based on the information you provide in the form.
Step 5: Coaching & Support
Throughout the 8 weeks, you’ll have:
-Access to a dedicated WhatsApp support line
-Direct communication with our coaches
-Ability to ask questions, get clarity, and request adjustments
-Option to schedule calls if needed
You are never guessing — you’re guided the entire way.
Step 6: Retesting & Results
At the end of the 8 weeks:
Strength tests are repeated
Body composition is re-measured
Progress is reviewed
You’ll clearly see:
• What improved
• Where strength increased
• Changes in muscle mass & body fat
• How your habits have shifted
Who This Is For
✔ Beginners wanting structure
✔ Experienced lifters wanting accountability
✔ Busy professionals
✔ Anyone needing a reset heading into 2026
✔ Anyone, anywhere in the world
🚨 Only 20 spots available to ensure quality coaching and attention.