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The Strength Coach Training App
Unlimited access to all training programs
Booty, Bikini, Powerlifting, Bodybuilding, Physique, Boxing and much more

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The Strength Coach

Completed The Home Workout Level 1, time to step it up to Level 2. 

The Home Workout Level 2 program again requires no additional equipment however adding weight to some of the exercises is encouraged. You’ll be challenged 4 days per week with more complex movements and increased intensity. Each session is a full body circuit style workout either super setting exercises or performing the whole circuit for time.  Before each workout you’ll perform warm up and mobility exercises specifically assigned to get your body primed to then jump straight into the workout, perform it solo or in a group environment. Enjoy! 

At-Home

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HOME WORKOUT LEVEL 2

This Training Program follows on from our Home Workout Level 1 Program with all new exercises and circuits to get the blood pumping.

Block 1 Weeks 1-4

The Physique Program is focused on building upper body, think big wide shoulders, ripped abs and a small waist to really emphasise the V taper. This program is a 12 week, 5 day training program divided into three, four week training blocks. Each training block builds on the last, gradually increasing intensity and training volume to ensure progression. As the name entails this training program has been specifically designed for the Physique athlete, looking to build and shape their physique to stand out in their next competition.  

Physique

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The Physique Program

Focus on building a strong foundation with higher volume workouts, emphasizing symmetry and balanced muscle development. Each session targets key muscle groups with a mix of compound and isolation exercises to ensure even growth.

Block 1: Week 1-4

Transition to hypertrophy-focused training, increasing intensity with moderate weights and higher reps. Prioritize muscle definition and refinement, particularly in the chest, shoulders, and back, to create the V-taper physique judges look for.

Block 2: Week 5-8

Finishing strong with targeted workouts that enhance muscle separation and definition. Incorporate more supersets, while maintaining intensity to ensure an optimal stage ready physique

Block 3: Week 9-12

The Women’s Starter Program is the perfect program for the lady that is just starting out on their fitness journey. This program is designed to introduce you to lifting weights whilst building your confidence to push yourself in the gym. This training program is only three days per week, with two upper body sessions and one lower body session. Each day to start the session you will perform a simple warm up routine specifically designed to prime the body and to finish each session, you will focus on some abdominal and core work to tone and tighten your waist. This program is six weeks in duration and provides the perfect introduction to safely lifting weights. 

Female

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Women's Starter Program

Block 1 is a straight forward simple yet effect training program to follow working your whole body in 3 weekly sessions.

Block 1 Weeks 1-6

The Always Ready Male Program has been designed to do as the title says keep you always ready. This training program is an eight-week program divided into two four-week training blocks. Each block builds from the last seamlessly transitioning up in weight, volume and intensity. Your workouts have been designed to get you strong while keeping you fit and functional, there are elements of conditioning work added in to build your GPP (general purpose power) whilst also keeping body fat levels in check. You’ll complete 5 workouts each week performing warm up and mobility drills daily before launching into a push, pull or legs split focused session. 

Male

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Always Ready Male Program

The Always Ready program is the perfect all rounder  which focuses on all strength & physique goals, which is a great year round program or if you don't have any specific training goals. Each block will incorporate additional training volume and training intensity  to ensure you finish each block  with noticeable strength gains from head to toe.

Block 1 - Weeks 1-4

Block 2 - Week 5 - 8

This is a Workout that can be performed anywhere with no equipment required. The workouts have been designed for men in tabata format:

8 ROUNDS
Perform each exercise for 20 seconds
With 10 seconds rest between exercises

home workout

body weight

no equipment

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For Him Body Weight Home Workout

These are Circuit Sessions - Perform each workout for 8 ROUNDS continuously - work each exercise for 20 seconds with 10 seconds rest between exercises

Block 1 Weeks 1 - 4

This is a Workout that can be performed anywhere with no equipment required. The workouts have been designed for women in tabata format:

8 ROUNDS
Perform each exercise for 20 seconds
With 10 seconds rest between exercises

female

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For Her Body Weight Home Workout

A full-body home workout designed for men using dumbbells and kettlebells to build strength, improve endurance, and enhance functional fitness without needing a gym.

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equipment

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For Him Equipped Home Workout

Workouts designed for the man with some dumbbells and/or kettlebells at home looking to get a workout in

A full-body home workout designed for women using basic equipment like a barbell, dumbbells and kettlebells to build strength, improve endurance, and enhance functional fitness without needing a gym.

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For Her Equipped Home Workout

Workouts designed for the committed woman with some equipment at home looking to get a workout in

First Trimester - Part 1 - Weeks 1-6 
This first phase focuses on building a strong foundation while supporting the body’s early changes during pregnancy. The program includes 4 full-body sessions per week, combining functional strength, mobility, and core stability exercises. Emphasis is placed on low-impact movements, proper posture, and controlled breathing to enhance energy levels, prevent discomfort, and prepare the body for the upcoming stages of pregnancy.

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Strong Mama Program - Trimester 1 - Part 1

The first installment of our Strong Mama Program will provide you with the perfect starting point to prepare your body for the journey ahead.

Block 1 Week 1-6

First Trimester - Part 2 - Weeks 7-13
Part 2 of the Strong Mama Program focuses on building strength, stability, and endurance, while gradually increasing intensity to support your body's changes during the early stages of pregnancy. This phase will introduce more dynamic movements, emphasizing core engagement and pelvic floor health, while ensuring that you feel empowered and capable of progressing safely. Each workout is designed to maintain a balanced approach, supporting both your physical fitness and overall well-being as you move forward in your pregnancy journey.

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Strong Mama Program - Trimester 1 - Part 2

Part 2 The First Trimester focuses on building strength, stability, and endurance, while gradually increasing intensity to support your body's changes during these early stages

Block 2 Weeks 7-13

Second Trimester - Part 1 - Weeks 14-20

Part 1 of the second trimester of Strong Mama Program focuses on building strength and endurance as your body continues to adapt to the changes of pregnancy. With this phase, we’ll emphasize exercises that enhance core stability, mobility, and strength, while ensuring proper pelvic floor engagement. The sessions are designed to support your growing body, improve posture, and prevent discomfort, all while continuing to prepare you for the upcoming stages of pregnancy. This block will help you feel stronger, more balanced, and more confident as you progress through your pregnancy journey.

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Strong Mama Program - Trimester 2- Part 1

Part 1 of the second trimester emphasizes exercises that enhance core stability, mobility, and strength, while ensuring proper pelvic floor engagement.

Block 1 Weeks 14-20

Second Trimester - Part 2 - Weeks 21-27
In this phase, the focus shifts to maintaining strength, mobility, and endurance while adapting movements to accommodate your growing belly. Workouts will emphasize postural alignment, core control, and functional strength, ensuring that you stay strong and supported as your body continues to change. We’ll also incorporate pelvic floor awareness and breath work to enhance stability and reduce discomfort. This stage is all about training smart—staying active while prioritizing safety, comfort, and confidence in every movement.

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Strong Mama Program - Trimester 2- Part 2

This 7 week phase will emphasize postural alignment, core control, and functional strength. Train smart and keep active

Block 1 Weeks 21-27

Third Trimester - Part 1 - Weeks 28-34
As you enter the final trimester, this block is designed to help you stay mobile, strong, and prepared for the demands of labor and postpartum recovery. The focus will be on gentle strength training, breath connection, and maintaining endurance while adjusting intensity to match your energy levels. Core work will emphasize deep core engagement and pelvic floor relaxation, while mobility exercises will help alleviate common discomforts. This phase is about listening to your body, staying consistent, and building resilience for the weeks ahead.

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Strong Mama Program - Trimester 3- Part 1

This phase is designed to help you stay mobile, strong, and prepared for the demands of labor. You will focus on gentle strength training and core work with the intensity adjusted to match your energy levels.

Block 1 Weeks 28-34

Third Trimester - Part 2 - Weeks 35-40
The final phase of the Strong Mama Program prioritizes movement for comfort, function, and birth preparation. Training will focus on gentle strength, mobility, and relaxation techniques to support your body through the final weeks of pregnancy. Sessions will incorporate breath work, stretching, and functional movements to help ease tension and maintain stability. The goal is to keep you feeling strong and capable while promoting optimal fetal positioning and pelvic floor relaxation in preparation for labor. This stage is about moving with intention, reducing stress, and trusting your body as you approach the incredible journey of birth.

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Strong Mama Program - Trimester 3- Part 2

This last phase prioritises movement for comfort & function. Training will focus on gentle strength, mobility, to support your body through the final weeks of pregnancy

Block 1 Weeks 35-40

Postpartum - Part 1 - Weeks 2-7
THIS PHASE BEGINS AT WEEK 2 POSTPARTUM, following a full week of rest and recovery. The focus is on gentle core activation, pelvic floor engagement, and foundational mobility to aid in recovery and support your body's healing process. With just two sessions per week, these workouts will include breath work, controlled core movements, and light strength exercises to rebuild stability without strain. The goal is to restore connection to your deep core and pelvic floor, ease tension, and promote circulation—all while honoring your recovery journey.

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Fit Mama Comeback - Postpartum - Part 1

The Fit Mama Come back begins at week 2 postpartum. The bi-weekly sessions focus is on gentle core activation to aid in recovery and support your body's healing process

Block 1 Weeks 2-7

Postpartum - Part 2 - Weeks 8-12
As your body continues to regain strength, this phase introduces workouts focusing on progressive core strengthening, full-body functional movements, and controlled intensity to support your return to higher levels of activity. You'll work on stability, balance, and rebuilding strength in a way that supports long-term recovery and daily movement demands. This final phase of the Fit Mama Come Back Program is about feeling strong, capable, and confident as you transition back into a more active lifestyle


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Fit Mama Comeback - Postpartum - Part 2

The last phase of this series introduces four structured sessions per week in a circuit format to gradually rebuild your core, endurance, and overall strength

Block 1 Weeks 8-12

The OG Muscle Program is a 6-day, 2-block (4 weeks each) classic bodybuilding plan for men, built with high volume, iconic supersets, and old-school intensity inspired by Arnold Schwarzenegger and Lou Ferrigno to maximise size, density, and symmetry. It blends golden-era training principles with modern structure to deliver serious hypertrophy and timeless physique development.

In this program you will train each muscle group twice per week to maximise you pushing each muscle to its complete limit. Now let us provide a word of caution: As this program is intense we highly recommend you build slowly into the weeks ensuring you are using perfect form and really focusing on quality mind muscle connection. We advise you select a weight you know you can improve on week to week even if that means taking 1.25-2.5kg jumps.

hypertrophy

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OG MALE

The classic bodybuilding, high volume program for men

Block 1 - Weeks 1 - 4

This block turns up the old school intensity to 11!

Block 2 Weeks 5 - 8

The OG Muscle Program – Female Edition is a 5-day, 2-block (4 weeks each) physique-focused training plan designed for women who want a strong, athletic, and sculpted look, combining golden-era bodybuilding principles with modern glute-centric and upper-body shaping work. It delivers smart volume, classic supersets, and progressive overload to build muscle, enhance definition, and create a powerful, balanced physique.

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OG FEMALE

The OG Muscle Program – Female Edition is a physique-focused training plan designed for women who want a strong, athletic, and sculpted look

Increase the intensity and fine tune that strong and athletic physique

Block 2 Week 5 - 8

The Big Wheels Program has been specifically designed for someone that wants some big juicy wheels, it's not for the faint hearted but if it's leg size you're after then this is the program for you. The Big Wheels Program is a 12 week program broken down into four three week training blocks. Each training block builds on the last, gradually increasing intensity and training volume to ensure progression. This training program is has only four training days per week, three lower body days and one upper body training day. With three rest days per week you will need to organise them carefully to maximise your recovery.

Bodybuilding

Leg Focused

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Big Wheels

Big Wheels is a powerful mass builder for the ultimate leg day program. This program is progressive in nature so make sure you focus on your mobility/recovery during the course of the program.

Block 1 Weeks 1-3

Block 2 Weeks 4-6

Block 3  - Weeks 7-9

Block 4 Weeks 10-12

The Heavy Duty Program is just that, heavy duty! If your looking to compete in an up coming power lifting meet or just looking to get stronger then this program is for you. This 12 week power lifting program is broken down into three, four week training blocks, Accumulation Phase, Intensification Phase and Peaking Phase. Each training block builds on the last, gradually increasing intensity to peak you perfectly into competition. As the name entails this power lifting program is no joke, it's battle been tested by our head coach Jay Tyler and proven to increase your 1RM MAX over all three lifts. You will train four days per week with set daily percentage targets based off your current 1RM's.

Powerlifting

Strength

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Heavy Duty

Let's build a foundation! Block 1 sets the tone for the program, you'll perform your 3 main lifts, squat, bench and deadlift at percentages set by your entered 1RM Max. Following the main lifts are specifically selected accessory exercises, these are added to further improve on your mains. 

Accumulation Phase - Weeks 1-4

Time to turn up the heat! Block 2 sees an increase in your 3 main lift percentages. The specific accessory exercises listed will identify and correct weaknesses to improve your main lifts.

Intensification Phase - Week 5-8

It's time to peak! Block 3 see's again an increase in your squat, bench and deadlift percentages with new accessory exercises as well. Week 4 of this block is your peaking week, you'll be put to the test performing your highest percentage lifts to date, leave nothing in the tank!

Peaking Phase - Week 9-12

If you want to get big and strong or looking to peak for an up coming power lifting meet then The Raw Strength Power Lifting program is for you. This 12 week power lifting program is broken down into three, four week training blocks, Accumulation Phase, Intensification Phase and Peaking Phase. Each training block builds on the last, gradually increasing intensity to peak you perfectly into competition. You will grow and get stronger with this power lifting program, it's battle been tested by our head coach Jay Tyler and proven to increase your 1RM MAX over all three lifts. You will train four days per week with set daily percentage targets based off your current 1RM's.

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Raw Strength Powerlifting

Block 1 is where you set your foundation for your 3 main lifts.

Accumulation Phase - Week 1-4

Time to Build! Block 2 increases training volume and intensity. You'll hit some heavier lifts this block with higher main lift percentages.

Let's finish strong! Block 3 sees you peak to your heaviest lifts to date. Time to hit an all time personal best.

The 5 Day Split Program has been designed for simplicity and balance, if you train regularly and are looking to put on size and improve your body composition then this well structured program is for you. The 5 Day Split Program is a 12 week program split up into three, four week training blocks. Each training block builds on the last, gradually increasing intensity and training volume to ensure progression. As the name suggests The 5 Day Split Program has five training days per week, hitting each muscle group at least once (sometimes twice) during the week.

Body Composition

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The 5 Day Split

Block 1 sets the tone for this program where you'll hit each muscle group throughout the week.

Block 2 increases the intensity with multiple muscle groups being hit daily. Intensity will increase along with training volume.

Block 2 Weeks 5-8

Block 3 finishes off this program with more training volume and intensity with a mix of heavy lifts, super sets and drop sets.

Block 3 Weeks 9-12

The Bikini Girl Program is focused on developing full rounded glutes with a tight and toned mid section and upper body for the ultimate bikini girl look. The Bikini Girl Program is a 12 week program broken down into three, four week training blocks. Each training block builds on the last, gradually increasing intensity and training volume to ensure progression. As the name entails this training program is a five day training program and has been specifically designed for a bikini athlete looking to build and shape their physique to stand out in their next competition.  

Bikini

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The Bikini Girl

Chasing that bikini girl look? Then why not train like it! The Bikini Girl Program is for all ladies looking to tone their physique for the beach and the stage.

Block 1 Week 1 - 4

Block 2 builds on the previous block with a slight increase in training volume and intensity. Time to further build and tone that physique.

Time to put the finishing touches on your physique. You've trained hard the past 8 weeks now lets finish it off strong. Block 3 sees a further increase in intensity and training volume.

Block 3 Week 9 - 12

The Booty Program is a 12 week program broken down into three four week training blocks. Each training block builds on the last, gradually increasing intensity and training volume to ensure progression. The Booty Program is a four day per week training program, split into three glute focused days and one upper body training day. The Booty Program has been specifically designed for that girl or guy that is looking to build and shape strong, full and rounded glutes.

Booty

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The Booty Program

The Booty Program focuses on (you guessed it) making those glutes pop! Hitting the glutes with a variety of exercises and rep ranges. With one upper body workout added for extra recovery.

Block 2 of The Booty Program is where we turn the intensity up by increasing volume, building on the foundation from Block 1. We recommend taking at least one rest day between glute sessions for effective recovery.

Block 3 of The Booty Program is the climax to all your hard work. Intensity will be at its highest along with total volume. Your glutes should be on fire after each workout. You should be in the swing of things now but still ensure you schedule in at least one rest day between glute sessions.

The Bro Split Program is focused on developing the upper body, think big chest, shoulders, back and arms. With only one leg day per week you'll be focusing on adding more size to your upper body whilst still improving overall body composition. This Training program is a 12 week program divided into three, four week training blocks. Each training block builds on the last, gradually increasing intensity and training volume to ensure progression in the gym and in the mirror.

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The Bro Split

The Bro Split Block 1 is the split for gains. Chest and Tri's, Back and Bi's, Legs, Shoulders and to finish a nice push pull session with some spicey Deads! 

 Block 1 Weeks 1-4

Building on Block 1 The Bro Split Block 2 turns up the intensity with drop sets, tempo work and a fresh exercise selection to make sure your making progress.

The Final Block for all you bro's, steps it up again incorporating super sets, drop sets and 50 rep chin up sets! Yes you read that correctly, time to get your pump on!

The aim of this program is to build strength progressively over time so its best you utilise the designed rest periods to allow for strength progression to occur. This can be challenging for a lot of boxers as you are used to moving at a fast pace so whilst this may be counter productive these are the proven methods for allowing you to build that knockout power required

Now just becuase your starting strength training doesn't mean you need to be strong from day 1, as you have experiecned through your boxing training over time your technique has improved, your speed has improved, your confidence has improved. The same rules apply for Strength & Conditioning, we need to make sure you focus on slowly increasing the weight from week to week to ensure you dont get injured. So as a general rule of thumb I suggest all athletes to increase their upper body weights by 2.5kg every week and 5kg per week for lower body work. This is a general guide but the most important varible that you perfect is your techique, your strength will follow through skill, if you need to repeat the previous weeks numbers or you have missed a week due to sickness or injury simply lower weight  and lift what you can safely with no technique breakdown

Boxing

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The Ultimate Boxer

Block 1 will build a foundation for your strength training and conditioning.  

Block 2 is where we turn the screws increasing intensity with increased percentages for your strength training and building into faster paced conditioning circuits.

Block 3 is where you'll see a decreasing volume for your strength training, but a further increase in intensity for your conditioning. The last 2 weeks incorporate a further decrease in training volume and intensity, you will also see a decrease in intensity for your conditioning sessions. This taper will allow you to focus more on recovery and your work inside the ring.

Taper Phase - Week 9-12

The Fast 40 Program has been designed for the time poor. This program is fast paced keeping the intensity high so get you in, get it done, and get out all in under 40mins. Each workout is a full body workout, with paired exercises specifically selected to maximise intensity whilst ensuring each muscle group is adequately stimulated. It is an eight week program divided into two four week blocks.  

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The Fast 40

The Fast 40 Block 1 will get your heart up, super setting exercises for a fast paced 40min workout .

The Fast 40 Block 2 builds on the first block, we increase training volume whilst still keeping intensity high to get you in and out in 40mins.

The Women’s Level 1 Program is perfect for that busy lady that has some experience in lifting weights and is just looking for a little bit of guidance to get back into the gym. Designed to fit around you this six-week program has only three 45min full body workouts per week, making it perfect for that lady that’s always on the go.  

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Women's Level 1

Just starting out or getting back into the gym? This easy to follow training program will provide you with an overall balanced approach to training.

The Always Ready Female Program has been designed to do as the title says keep you always ready. This training program is an eight week program divided into two four week training blocks. Designed for the lady that’s not afraid to load up a barbell or get a little sweaty, this high intensity program is a mix of compound movements, functional training and conditioning. You’ll have 5 workouts each week split into upper and lower focused sessions with the second block building on the first to ensure progression.

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