Prepping

For the respect of others and to maintain a positive gym environment, we kindly ask you to review Gym Etiquette. Please arrive at least 5 minutes before your scheduled class time to check in, stay hydrated throughout your workout, and most importantly, have fun!

Arrival

If this is your first visit, please arrive 10 minutes early to ensure a smooth experience. Let the front desk or your instructor know that you’re new, and they will be happy to give you a tour of the facility. This will also give you time to meet your coach, discuss the workout plan, and address any injuries or modifications you may need.

We recommend bringing your own water bottle and, if necessary, a personal towel, as the workouts can get quite intense. Upon arrival, please check in at the front desk using the tablet or inform your trainer so they can assist with check-in.

If you’re new to the gym or just beginning your fitness journey, we suggest eating at least 30 minutes before your class to ensure you have the energy you need for a great workout.

The Workout

Our program follows a structured periodization cycle designed to help you continuously progress in strength, performance, and aesthetics. Each phase spans two weeks.

Power (Weeks 1 & 2):

Focus on low reps and heavy weights paired with superset compound movements to build raw strength and power.
Example Workout:

  • Deadlift: 4 sets of 4-6 reps (heavy weight)

  • Barbell Overhead Press: 4 sets of 4-6 reps (heavy weight)

Compound Consistency (Weeks 3 & 4):

Prioritize muscle growth with superset compound movements while emphasizing stabilizer muscles to enhance overall balance and performance.
Example Workout:

  • Bench Press: 4 sets of 8-10 reps

  • Dumbbell Rows: 4 sets of 8-10 reps per side

Perseverance (Weeks 5 & 6):

Push your limits with compound sets, supersets, and ladder-style workouts. The rep scheme for this phase is structured as a pyramid, gradually increasing and then decreasing the number of reps to challenge both muscular endurance and strength.
Example Workout:

  • Squat (Pyramid Set): 10 reps → 8 reps → 6 reps → 8 reps → 10 reps

  • Push-Ups (Compound Set): 3 sets of 15-20 reps followed immediately by 10 Dumbbell Chest Flys

Superset vs. Compound Set:

  • Superset:
    Performing two exercises back-to-back with minimal to no rest, targeting opposing or unrelated muscle groups (e.g., bicep curls followed by tricep dips).

  • Compound Set:
    Performing two exercises back-to-back with minimal to no rest, targeting the same muscle group (e.g., bench press followed by push-ups for the chest).

This structured approach provides variety, focuses on key fitness principles, and ensures you’re progressively building strength, endurance, and confidence in the gym.