12-Week Transformation
Programs

Transform your body in 12 weeks with our personalised, science-driven plan. Achieve your goals faster with a program designed just for you.

AMAZING RESULTS

Personalised transformation.

Experience a transformation tailored just for you. Our science-backed program applies proven principles to maximise your results. Whether it’s building strength, improving definition, or reducing body fat, we’ll help you reach your goals safely and effectively.

Redefine your body with a fast and effective fat loss program.

No matter what your fitness aspirations are, from shredding body fat to building sculpted muscle, our 12-week bespoke transformation programs are laser-focused on delivering maximum results in minimal time. While individual progress varies, one thing remains constant: we get you there.

Our personalized 12-week transformation programs adapt to your specific goals, whether it’s building muscle, shedding fat, or both. While individual results may vary, the program’s design maximizes your progress within a realistic timeframe.

Forget generic plans, experience a transformation tailored just for you. Our personalised approach starts with defining your unique goals, then creates a powerful training and nutrition plan fuelled by world-class expertise and a built-in support system.

Ditch the solo struggle. Our experts are your secret weapon. Beyond your personal trainer, you’ll have a whole squad of nutritionists, physiotherapists, and more, all invested in your transformation. Together, we’ll smash your goals.

What your program includes

What can you expect?

This program isn’t just about hitting the gym and hoping for the best. It’s a comprehensive experience designed to empower you and deliver real results. Forget cookie-cutter plans and the struggles of training by yourself; you’ll have a dedicated team of experts in your corner, cheering you on every step of the way.

Our programs are designed to reduce body fat by 0.5-1% per week.

Frequently asked questions

Ready to dive deeper into our powerful 12-week program and understand what makes it tick? Here’s where we clear the air and answer your burning questions:
How much fat can you lose in 12 weeks?

While we’d love to promise everyone a specific weight loss number, the truth is, your transformation journey is unique. Here’s what influences your results:

  • Starting point matters: Those with more weight initially often see faster progress compared to those already lean. But remember, progress isn’t just about the scale – muscle gain, improved fitness, and increased energy are equally important.
  • Calorie deficit is key: To lose fat, you need to burn more calories than you consume. This deficit depends on your lifestyle: Busy schedules might limit how much you can cut without impacting health. In such cases, slower, sustainable progress is key.
  • Balance is essential: While exercise boosts your calorie burn, sacrificing health for faster results isn’t sustainable. We prioritize healthy habits and long-term success over quick fixes.
  • Our data shows: Statistically, most clients will lose at least 10% of their body weight in the first three months. However, this is just an average, and individual results may vary.
  • Focus on the bigger picture: Our program is designed to empower you, not just deliver a specific number. We’ll work with you to create a personalized plan that fits your needs and lifestyle, ensuring a healthy and sustainable transformation.

The amount of muscle you build in 12 weeks depends on your unique starting point. Beginners and those returning from a training break often experience significant muscle gains. This is because their bodies adapt rapidly to new stimuli like the one our program provides.

However, as your training journey progresses, reaching your genetic potential becomes more challenging. To maintain the same rate of growth, you’ll need to gradually increase training intensity and volume.

This doesn’t mean you can’t build muscle in 12 weeks! Our expert trainers are here to guide and support you every step of the way. They’ll help you push your limits safely and effectively, maximizing your individual potential for muscle growth within a realistic timeframe.

Yes, you can absolutely achieve body recomposition, where you lose fat and gain muscle simultaneously! This transformation happens through a carefully balanced approach:

  • Calorie deficit: You need to burn more calories than you consume to lose fat. Our program provides personalized calorie goals to ensure healthy fat loss.
  • Muscle-building training: Our program utilizes resistance training strategies that signal your body to retain and build muscle.

What you eat plays a crucial role in your 12-week transformation journey, but there’s no one-size-fits-all approach. We believe in:

  • Building on a solid foundation: Most of your meals should come from high-quality, single-ingredient sources like lean protein (think grilled chicken or fish), tons of green veggies, and healthy fats (avocado, nuts, olive oil). These choices boost your health (blood pressure, cholesterol, insulin sensitivity) and keep you feeling full and energized.
  • Making it work for you: We understand you’re not a robot! Our trainers work with you as an individual, considering your unique lifestyle and commitments. While reaching your goals may require some adjustments, your trainer will help you find solutions and strategies that fit seamlessly into your life.
  • Remember: We’re here to guide, not dictate. Your trainer will provide personalized recommendations based on your preferences and goals, ensuring your nutrition plan is sustainable and enjoyable.
  • Think of it as this: We’re partners in your transformation journey, providing the tools and knowledge you need to fuel your body and achieve your goals, in a way that works for you.

Your 12-week transformation journey is unique, and the next steps depend on your starting point and goals. Here’s a breakdown:

Low Body Fat (15-20% men, 20-25% women):

  • Ready for Level Up? If you’ve achieved a healthy body fat percentage, you can transition to a muscle-building or maintenance phase. This involves setting new performance and physique goals with your trainer, potentially adjusting your training intensity or focus.

More Weight to Lose:

  • 12 Weeks is a Springboard: If you haven’t reached your ideal body composition yet, don’t worry! 12 weeks is a fantastic start, and your trainer will work with you to continue your progress. We’ll adjust your program and keep you motivated to reach your goals, no matter how long it takes.

Here's how you can start

It’s simple to start! Just book your FREE INTRO to talk to a coach about getting healthy, happy and strong. Start a fun and challenging workout routine that fits your life. Simply tell us what you want and we’ll show you how to get it.

Book your Free Intro

This is your first step towards getting started. Find out how we can help you become the best version of yourself.

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