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The Four Phases

our program

The 4Phase program is an all encompassing workout. We include structured strength training focusing on technique to prevent injuries. Bursts of cardio to help us keep healthy and lean. Mobility and core training so we can be strong and supple human beings. It is designed so you can attend 6 days a week without over training and for any fitness level.

awaken

example:
5 min amrap

- 20 x Squats
- 20 x Lunges
- 20 x Glute Raises
- 200m Run

PHASE ONE

#AWAKEN

During the awaken phase you are performing a specific warm-up to ‘awaken’ the areas in which we are going to train. Through the correct range of movement drills we prevent injury and prime the muscles ready to handle the weights in phase 2!

phase two

#strong

We focus on compound lifts to build functional and total body strength. The program increases in intensity as the training blocks progress, relevant to the phase we are in (speed, power, hypertrophy, strength) and the body parts we are training (squats, deadlifts, pressing and pulling movements).

strong

example:
every 3 mins, 4 sets

- 10 x Back Squats
- 10 x Squat Jumps

SCULPT

example:
every 4 mins, 3 sets

- 12 x Romanian Deadlifts
- 12 x Goblet Squats
- 12 x High Box Step-Ups

PHASE THREE

#SCULPT

During the sculpt phase, we focus on the smaller muscle groups and include isolation exercises that are relevant to the day’s workout focus, to develop lean and toned athletic bodies. Think hip thrusts for your glutes or bicep curls for your arms.

phase four

#sweat

During the last phase we either finish with a SWEAT component in the form of HIIT or some more resistance & core work depending on the day’s program. This draws from all training methods to finish with a total body burn or super pump!

sweat

example:
5 rounds

- 10 x Burpees
- 10 x Box Jumps
- 10 x Kettlebell Swings
- 200m Run

THE 4PHASE CALENDAR

Our program runs throughout the year, broken up into Phases. Each phase is 12-14 weeks long and follows along a strength periodization principle. Ever wanted to train like an athlete? This is how we program our workouts. Each cycle is broken into 3 x 4 week blocks with progessive weights and tempos with 2 weeks dedicated to testing, to test your new ability. The aim for all members is to stick the program out over the course of 12-24 months to increase all aspects of athletic performance. We cover all bases so you don’t need to look anywhere else.

 

Building a team of individuals that can tackle anything!

POWER

JAN-MAR

power

We train to move things FAST, move them with control and enhance your speed.

STRENGTH

APR-JUN

strength

We will be moving max weight to increase your strength. The program will be built up over time with testing at the end.

HYPERTROPHY

JUL-SEP

hypertrophy

Get lean and toned by building lean muscle. This is the secret to having a lean physique. We focus on athletic bodies and functional body building principles.

ENDURANCE

OCT-DEC

endurance

Over this phase you will increase your ability to go for longer durations and enhance your aerobic capacity.

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