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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

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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

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.  

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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.

Block 2 Week 5 - 8

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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Always Ready Female

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. 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.

The Female Full Body Blitz Training Program builds on our Woman's Level 1 program, it’s a little more intense with a little more advance training techniques. This six-week training plan is still three days per week targeting your whole body each day. The program has been designed with differing rep ranges and levels of intensity to ensure adequate recovery between training sessions. 

Full Body

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The Female Full Body Blitz

The Female Full Body Blitz contains fast full body workouts designed to get your heart racing.

The Bench Training Program is purely designed to build your 1RM Bench Press. This extreme 12-week program has been split into three training blocks, with each block building on the last. Each workout you will train the bench press hitting specific numbers, reps and levels of intensity all based around your starting 1RM and percentages of it. We highly recommend you are honest with your MAX 1RM weight as this program will test you. Also, on each day you will perform accessory exercises specifically selected to increase your 1RM and build that barrel chest. This training program is listed as a two day per week training plan so we recommend at least 2-3 days gap between each session. You are to perform this program as the sole focus of your training week whilst incorporating less intense workouts around your bench days. 

Bench Press

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The Bench Program

The Big Bad Bench Program is here! Block 1 will set your foundation with set percentages for your main lift and specifically selected accessory exercises.

Block 2 is here, time to build! You'll touch some heavier weights this block with an increase in your main lift percentages.

Time to peak, you've built it now time to prove it. Block 3 finishes with 3 top sets to reset your 1RM. Finish strong!

The Deadlift Training Program is purely designed to build your 1RM deadlift. This extreme 12-week program has been split into three training blocks, with each block building on the last. Each workout you will train the deadlift and hit specific numbers, reps and levels of intensity all based around your starting 1RM and percentages of it. We highly recommend you are honest with your MAX 1RM weight as this program will test you. Also, on each day you will perform accessory exercises specifically selected to maximise your pulling power. This training program is listed as a one day per week training plan so we recommend you perform this program as the sole focus of your training week whilst incorporating less intense workouts around your deadlift days. 

Deadlift

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The Deadlift Program

Want to build your deadlift? Let's go! Block 1 of this program starts you off, you'll focus on improving your technique and building a strong foundation.

Foundation Block done, time to build! Block 2 sees an increase in your main lift percentage and intensity . Let's get to work!

Block 1 & Block 2 done. Time for the big one! Block 3 you'll build to your heaviest lift to date.  Time to reset that personal best.

The Back to Basics for Men Program is a three day per week program where you will perform two upper body sessions and one lower body session. The upper body sessions consist of super sets grouping two exercises back-to-back to keep the intensity high, this allows for an awesome total upper body workout whilst not having to be in the gym for hours on end. The lower body session consists of slightly higher repetitions to allow you to “get back into the grove” minimising any risk of injury. All Sessions have warm up and mobility drills to get you primed before attacking the weights. 

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Back To Basics For Men

Looking to get back into the gym, then The Back to Basics program is perfect to start with. Tried and tested basic exercises have been selected to give you a solid introduction to weight training

The Power Building Program is a hybrid training plan, a mix of powerlifting and hypertrophy specific training. Each week you’ll perform the big three, squat, bench and deadlift this is your strength component. After you’ve maxed out on those you will move into more isolating and muscle specific work focusing on hypertrophy (growth), what looks strong is strong! The eight-week program is split into two four-week blocks with four training days per week.

Powerbuilding

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Powerbuilding Program

Block 1 of The Power Building Training Program sets your target percentages for your 3 main strength lifts, squat, bench, deadlift with added accessory exercises selected to provide that hypertrophy stimulus needed to really put on size.

Block 2 turns up the dial on your 3 main lifts increasing the target percentages across the board. It's time to get nasty as you peak towards your heaviest lifts in the final week.

The Figure Pro Training Program is designed for the figure athlete. The Figure division is all about shape and symmetry. This training program has been designed to enhance your natural figure focusing on building those caped shoulders, full rounded glutes whilst keeping your waist tight. The Figure Pro Training Program is and eight-week plan split into two four-week blocks with the second block building on the first in intensity and focus.  Training five days per week you will hit each muscle group multiple times, the rep ranges, volume and exercise selection are all set so there is no guess work, ensuring you make efficient steady progress towards your best physique.

Figure

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Figure Program

The Figure Program Block 1 focusing on developing the shoulders, back, and glutes for the figure athlete

The Figure Program Block 2 builds from Block 1 in intensity focusing on developing the shoulders, back, and glutes for the figure athlete

The Physique Pro Training Program is specifically designed for the Physique athlete, or someone aspiring to take the stage in the Physique division. Think big 3D shoulders, full chest and lats as wide as a barn door, this six day per week training program is intense and is for someone that really knows there way around a gym. The program focuses on building that upper body to enhance your natural V taper whilst still hitting legs once per week to ensure you fill out those board shorts. The Physique Pro is split into two four-week training blocks with the second block building on the first in volume and intensity, be sure to pick your rest day wisely cause you’re going to need it. Enjoy! 

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The Physique Pro 

For the Physique Athletes finally a specified program to take your physique to PRO Status. Tried and test by actual IFBB Pro's this program raises the bar when it comes to building that winning stage physique.

You're half way there, Block 2 of The Physique PRO steps it up another notch, increasing training volume and intensity with added drop sets and super sets, not to mention some spicey shoulder routines to really finish off those cannon ball delts!

Block 2 Week 5-8

The Arm Blaster Program is a sure-fire way to bring up your arms If overall arm growth is what you are looking for then you need to prioritise them and this 3 day a week program will do just that. The program goes for only 4 weeks and during that time we recommend you train a different muscle group between each arm session or simply have a rest day; this will allow for adequate recovery as to not negatively impact your next training session. Enjoy!

Arm Focused

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The Arm Blaster

The Arm Blaster Program focuses on building your arms. Hitting all muscles in the arm in all rep ranges over 3 workouts each week. Recommended to perform this workout with at least 1 rest day between sessions.

Strapped for time or can't get to the gym, then the Home Workout Level 1 program is just right for you. No equipment needed this 4 day per week program will get the heart rate up and get you moving. 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! 

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HOME WORKOUT LEVEL 1

No weights at home? No worries! This Home Workout is the first instalment in the Home Workout series. Level 1 introduces you to home exercise with 4 easy to follow workouts.

The Boxer Program is here to bring up your strength and conditioning whether you’re leading into your first fight or just looking to improve your overall performance outside the ring. The Boxer program has been designed for someone that is familiar with the gym and comfortable moving weight explosively. Tackling this program will require you to complete two strength sessions and two conditioning sessions each week. The program is split into two four-week training blocks, with the second block building on the first with increased intensity and exercise selection, you will find the program challenging yet still leaving you enough in the tank to complete your skill-based boxing sessions. 

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The Boxer

The Boxer Block 1 sets your foundation for your strength and conditioning. It has been designed to be completed on top of your skill based training sessions.

Over the next 4 weeks The Boxer Block 2 builds your strength and conditioning to the next level. It has been designed to be completed on top of your skill based training sessions.

Block 1 Weeks 5-8

Enjoyed The Women’s Level 1 Program? Try our new Women's Level 2 Program, it's a little more challenging to ensure good progression whilst keeping similar full body workouts to get you in and out of the gym in 45mins. Designed to fit around your busy lifestyle this six-week program has only three session per week incorporating slightly harder exercises and super sets to get that little bit more out of your sessions. 

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Women's Level 2

This 3 day per week training block focusses on a full body workout for days 1 & 3 with day 2's session upper body only. Core work have been programmed for each session as well.

The 3 Day Hypertrophy Program like the name suggests is for the gym goer that wants to build muscle over a 3-day weekly split. You may be familiar with the traditional push, pull, legs split, this program is loosely based around but with a twist. We’ve taken that structure and really turned the screws to ensure maximum muscle stimulation upping the intensity and keeping the volume high to get the most out of each session. 

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3 DAY HYPERTROPHY PROGRAM

With only 3 training days per week, you'll hit the whole body over the entire week and with enough rest days to recover you'll be able to really give it you all during each session.

The 4 Day Hypertrophy Program like the name suggests is for the gym goer that wants to build muscle but can only get to the gym 4 days a week. This program is not your traditional push, pull, legs split, you will be challenged, and you will need your rest days to recover to get the most out of each session. With intensity techniques added to specifically selected exercises and a full arm day super setting biceps with triceps the pumps will be intense. Enjoy!  

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4 DAY HYPERTROPHY PROGRAM

Day 1 Back and rear delts. Day 2 legs Day 3 chest, front and side delts. Day 4 Arms and abs. Full body hit over the whole week for maximum gains.

The Bodybuilding Peak program is for the competitive body builder, physique athlete or the popular classic physique competitor. It’s an 8-week program split into 2 x 4-week training blocks finishing with a tried and tested “peak week” training protocol. Leading into a show is what this program has been designed for, pushing the intensity early on when you should and setting up the perfect taper for that all important Peak Week. 

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BODYBUILDING PEAK

Block 1 - Time to push it, 8 weeks out from comp, 2x leg days, high RPE maximum intensity, time to get the most out of your training sessions. Let's work.

Block 2- Only 4 weeks out from comp, you will be dropping back to 1 leg day to manage fatigue. Volume per session is slightly up until week 8. This is your peak week, starting with your last heavy leg day, then 2x upper push pull pump sessions at a very low RPE 5 and a final full body pump session also at RPE 5 to move the blood around and not over train the muscle, this will finish off your training with 2 rest days leading into comp.

Do you like training at home and have some basic workout equipment to get you through a good workout but are just lacking some direction and consistency? Try our Equipped Home Workout Level 1 Program. It’s 4 Days per week, with a different whole-body workout each day designed to challenge your strength and fitness levels. Before each workout you’ll perform warm up and mobility exercises specifically selected to get your body ready to tackle the workout ahead. This program can be performed solo or in a group environment. Enjoy! 

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EQUIPPED HOME WORKOUT LEVEL 1

Block 1 lays out 4 x whole body workouts to complete each week. So dust off those DB's and put on your fav tunes and get stuck in!

Home gym workout enthusiasts this program is the pinnacle of home workout routines. If you loved the Equipped Home Workout Level 1 Program, then you have to try the Equipped Level 2 version. Fresh new exercises super setted for your training pleasure of course plus an all-new HIT style weight circuit session to round out the training week. The basics in gym equipment will be required to tackle this 4-day whole body training program and like its predecessor your will complete warm up and mobility exercises prior to starting the workout. As always, this program can be performed solo or in a group environment, time to get your sweat on, enjoy! 

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EQUIPPED HOME WORKOUT LEVEL 2

Complete 3 x whole body strength workouts and 1 HIT Style session each week. Strap in for some serious sweat sessions.

If you love squatting, benching and deadlifting but aren't looking to comit to one of our full-blown powerlifting programs then the Push Pull Program will be right up your alley. Expect to make solid gains in all lifts over the 8-week program. You'll train 4 days per week split into 2 upper and 2 lower body training days, this is split into 2, 4-week training blocks. This program is a mix of strength training and hypertrophy work with tried and tested exercises proven to get the job done, nothing fancy here just good old honest hard work.

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The Push Pull Program

Block 1 has you easing into the program starting with lower RPE's to ensure perfect form. This set the foundation as you increase weights and RPE from week to week.