Elite Personal training Strength Training Plan

We start with a full-body analysis to understand where you are right now,  body composition, posture, and baseline strength so we can build a personalised plan that works for you.

📋 Includes:

Body fat and muscle analysis

Posture & mobility screen

Basic strength tests (squat, push-up, plank)

Lifestyle and training history review

You’ll finally have clarity and direction for your training. No more guessing or generic advice, as you’ll know exactly what to focus on and why.

💬 You’ll say things like:

• “Now I know exactly where I stand and what to focus on.”

• “This plan actually fits my body and my goals.”

• “I finally feel ready to train with purpose — and this is just the start.”

Clarity replaces confusion — no more guessing, just a clear path forward.

With your personalised plan in place, we focus on mastering movement patterns, improving mobility, and building a solid foundation of strength and confidence.

📋 Includes:

Technique coaching on squat, hinge, push, pull, carry

Core and joint stability training

Full-body strength sessions 2–3x/week

Mobility work for hips, shoulders, and ankles

Guided habit formation and consistency building

You’ll feel safe, supported, and confident in every lift and no rushed movements, no uncertainty. This is where you start moving and feeling like a stronger version of yourself.

You’ll say things like:

• “I finally know how to lift with proper form.”

• “I feel stable and in control under the bar.”

• “Training feels safe, and I can tell my body’s improving.”

Strength starts here, building safe, confident movement you can rely on.

With your foundation built, we increase intensity and volume to develop true strength and balanced muscle growth. This phase introduces structured barbell work and advanced techniques for controlled, safe progression.

📋 Includes:

Barbell basics: trap bar deadlift, front squat, overhead press

Strength split programming (upper/lower or push/pull)

Tempo and progressive overload training at 70–80%

Accessory movements for posture and symmetry

Your lifts start feeling smoother and more powerful. You’ll notice visible strength gains, better posture, and increased stamina, knowing you’re building more than just numbers, you’re shaping real capability.

You’ll say things like:

• “I can feel my strength improving every week.”

• “My posture and control are so much better now.”

• “I never thought I’d enjoy lifting this much.”

Strength becomes your new normal — every week you’ll feel progress stacking and confidence growing.

With your progress growing fast and confidence built, we now tailor your training to your exact goal: muscle growth, maximum strength, or endurance using advanced methods for real transformation.

📋 Includes:

Custom mesocycles (e.g., squat volume block or upper-body hypertrophy split)

Intensity work at 80–90% RPE with progressive overload

Advanced accessory lifts for symmetry and muscle detail

Strength testing block for compound lifts

Regular check-ins and updated nutrition support (if needed)

You’ll see and feel your training taking a new direction — one that’s laser-focused on your personal goal. Strength numbers climb, body composition shifts, and every session feels like it’s moving you closer to the result you want most.

You’ll say things like:

• “This program feels like it was designed only for me.”

• “I’m finally seeing the muscle definition and strength I wanted.”

• “Training feels more purposeful than ever.”

This is where strength training stops being general fitness and becomes your transformation.