Strong looks different for everyone. That's why we offer three different weekly training schedules to meet you where you're at. Each schedule follows a structured weekly framework that balances strategic repetition with new workouts to support consistent progression over time. Every month, you'll revisit two dedicated heavy lower body classes on a rotating cycle, creating opportunities to progressively increase your weights, refine your technique, and track your improvement. This approach allows you to build momentum, measure progress, and continue challenging yourself without constantly starting over.

EXPRESS.
Designed for efficiency. Every workout in the Express Schedule is 45 minutes or less, making it easy to stay consistent when time is limited. Featuring alternating full body and focused training days across all class styles, this schedule prioritises endurance based training to deliver maximum work in minimal time.

ADVANCED.
Our most demanding training schedule. Featuring four full body training days each week alongside two heavy upper or lower body sessions with core activation, this schedule combines advanced progressions, higher training volume and purposeful programming to continually challenge and develop your strength.

HYBRID.
A balanced blend of full body and focused training days. Alternating between full body workouts and targeted upper body, lower body and core sessions, this schedule delivers variety without sacrificing structure. Expect a mix of class styles, workout lengths, intensities, and both strength, endurance and flow based training throughout the week.