Programs Featured in your App
High Frequency Gym Strength
What To Expect
Our Complete High Frequency Gym Strength programme is a full body conditioning and strength building programme, with main development of the lower body and supplementing with upper body exercises. It's our most progressive plan, designed for intermediate lifters. You'll see huge progress made both physically and mentally.
Split into 3 x 4 week phases, you will be challenging and progressing each week, particularly building the lower body for strong glutes, quads, and hamstrings.
The upper body and core is challenged with compound and isolation exercises to support a strong body.
Ensure you're eating well, sleeping well and recovering to supplement this programme. Stay hydrated, focused, and keep the rest times strict.
HFG requires basic machines and equipment found in most standard gyms, including a squat rack and barbells, smith machine, access to dumbbells, leg extension and curl machine, 45º hyperextension bench, and a cable machine. If your gym doesn't have any of these, no problem! We can substitute exercises to what you do have available, so you still reach the same stimulus.
24/7 Access to your app and workouts
View workouts with exercise demonstrations and instructions
Video technique feedback
See your results in visual charts to show progress
In-app messaging with your trainer
Habit coaching and tracking
Nutrition coaching with photo food diaries, MyFitnessPal integration, macronutrient and calorie breakdowns
Group messaging and support with other women
Integration with Fitbit
Flexibility and strength tests
Ready to go? What Happens Next:
After you sign up and complete payment, you will be receive an email from us with all the information you need to set up your app. You can also log in through our member portal here.
Once you're in, you'll see your profile and your day's schedule on the Home Screen. This is where you can view your dashboard, complete your daily tasks, start and schedule workouts, enter nutrition data, or chat with your trainer. Access all the amazing features right from your phone or through your web-based platform wherever you are.
Questions? Chat Us
One of our team will be in contact with you within 24 hours.