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Beginners Workout

What is the best beginner transformation workout? Beginners are looking for a quality workout routine to transform their bodies.

Beginners do not need very advanced training programs and they definitely should not copy the routine of a pro bodybuilder. Beginners need to teach their muscles to contract and stretch in the necessary ways. This is called developing neurological pathways.

This is done by using free weights (barbells, dumbbells, bodyweight) that require you to balance and control the weight whilst stretching and contracting the muscles. However in the beginning this should not be done with heavy weights. If you’ve ever seen a beginner do dumbbell bench presses you’ll know that the dumbbells seem to have a mind of their own. It takes time to be able to balance the weights.

The program we about to describe is a 12-week program that increases in difficulty as your body adapts. It is divided up into 3 sections, each with different exercises and training splits. It will work for those who want to lose fat and for those who wish to build muscle. It is your nutrition that will dictate what your body composition does.

Following this program will almost guarantee results.

Weeks 1-4 Weeks 5-8 Weeks 9-12
Day 1 Whole Body Upper Body Back, Biceps
Day 2 Cardio Lower Body Cardio
Day 3 Rest Cardio Legs
Day 4 Whole Body Upper Body, Cardio Cardio
Day 5 Cardio Lower Body Chest, Shoulders, Triceps
Day 6 Whole Body, Cardio Rest Rest
Day 7 Rest Cardio Repeat Cycle (i.e. Back, Biceps)

HIIT - High Intensity Interval Training

Have you ever wondered what the big deal with HIT is? We have the answer!

HIIT has become a popular way to burn more fat. It’s a training method that has been effective for many people.

HIIT is a training idea in which low to moderate intensity intervals are alternated with high intensity intervals.

HIIT can be applied to running or to exercises such as squatting. HIIT is considered to be much more effective than normal cardio because the intensity is higher and you are able to increase both your aerobic and anaerobic endurance while burning more fat than ever before.

“In research, HIIT has been shown to burn adipose tissue more effectively than low-intensity exercise – up to 50% more efficiently.” It has also been shown to speed up your metabolism which helps you burn more calories throughout the day.

HST - Hypertrophy-Specific Training

Hypertrophy Specific Training is a bodybuilding program with a sole focus on muscle gains as opposed to strength gains.

– What are the HST Principles? –

Mechanical Load

Simply, without getting into a bunch of scientific jargon, weight bearing exercise increases activity within a muscle cell making them sensitive to incoming nutrients for repair. This usually peaks somewhere in the 36 hour period post training via protein synthesis and then returns to normal. If training intensity is managed, and fatigue of the CNS is prevented, one will be able to train again in about 48 hours or so.

Acute vs. Chronic Stimuli

The main idea here is to provide more opportunities for growth via more frequent training sessions. Your typical bodybuilding split consists of working 1 muscle group (usually 12-15 sets per session) 1x per week and resting 5-6 days before repeating the process. Using the HST method, you will training a body part 3x per week whilst staying within the same amount of volume (or slightly less) of a typical bodybuilding body part split routine. By training in this fashion, you are given 3 opportunities per week to grow as opposed to just 1 opportunity. Since protein synthesis returns to baseline in about 36 hours (some variance for level of trainee), and a muscle can recover in about 2 days time, training a muscle group with a low to moderate amount of volume is possible and very effective. Of course the intensity MUST be managed carefully due to an inability to fully recover in between sessions. The consensus here is that the more taxing a training session is on the CNS, the more time needed for optimum recovery. Therefore, this is the reasoning to focus on sub maximal loads.

Progressive Load

This one is simple; if you aren’t adding weight to the bar over time, you most likely aren’t going to make the best possible muscle gains. This principle is especially true for natural trainees. When steroids are added to the mix, things can get really complicated in terms of what it actually takes to produce gains in muscle mass. So make sure that your training is effective in terms of consistent strength gains. Keep a log book to check progress.

Strategic Deconditioning

This is a period of time where one takes a planned break from training. The HST guys recommend 9-12 days after 6-8 weeks of focused training. The reasoning behind the deconditioning is to allow just enough time for some reversal of the adaptations that took place during the last 8 weeks of training, those adaptations being strength gains as well as muscle mass gains. After returning to training, one will obviously be detrained to some extent, and will most likely be unable to use their previous maximal loads they achieved during their last week of training. In theory, this will enable one continued growth whilst consistently using sub maximal loads.

A glance at the HST Bodybuilding Programming

  • 3 full body workouts per week.
  • 3 non consecutive training days.
  • rest on the off days,or do some brief low intensity cardio.
  • total of 9-12 sets/week for large muscle groups.
  • total of 3-6 sets/week for smaller muscle groups.
  • use compound exercises to maximize the overall load on the muscles.

Using this method, one must add weight to the bar every workout, therefore it is important to know your current 15, 10, 5 rep maxes and adjust your workouts accordingly.

Training can be grouped into 6 to 8 week cycles. 2 weeks of 15 reps, 2 weeks of 10 reps, 2 weeks of 5 reps, then another 2 weeks at 5 reps or negative work. The training phase is followed by a strategic deconditioning period, then for the next scheduled 6-8 week cycle, add 5 to 10lbs to each lift respectively.

FST7 - Fascia Stretch Training 7

FST-7 is a training principle created by Hany Rambod, the Pro Creator. He has been using this training principle for many years exclusively with his clients to create physiques that win.

FST-7 has become such a hit in the bodybuilding and fitness world that the name might as well be a word in Webster’s Dictionary. It is being covered everywhere.

Sample FST-7 (Fascia Stretch Training 7) Routine


  • Close-grip bench press 3-4 x 8-12
  • Weighted or machine dip 3 x 8-12
  • Overhead cable extension 7 x 8-12
  • Skull crushers 7 x 8-12


  • Alternate dumbbell curls 3-4 x 8-12
  • Machine preacher curl 3 x 8-12
  • EZ-bar curl 7 x 8-12 (rest 30-45 seconds between sets while sipping water)


  • Leg extensions 3-4 x 8-15
  • Squats 4 x 8-12
  • Hack squat or leg press 3 x 8-15
  • Leg extension or leg press 7 x 8-15


  • Incline dumbbell press 3-4 x 8-12
  • Incline dumbbell flye 3 x 8-12
  • Flat Hammer or dumbbell press 3 x 8-12
  • Pec deck or cable crossover 7 x 8-12


  • Seated dumbbell press 4 x 8-12
  • Barbell or dumbbell front raise 3 x 8-12
  • Dumbbell lateral raise 3 x 8-12
  • Lateral raise machine 7 x 8-12



  • Neutral-grip chin-ups 3 x failure
  • Wide-grip pulldowns 3 x 8-12
  • Barbell row 3 x 8-12
  • Hammer Strength row 3 x 8-12
  • Machine or cable pullover 7 x 8-15


  • Lying leg curls 3-4 x 10-15
  • Stiff-leg deadlift 3-4 x 10-12
  • Single leg curl 3-4 x 10-15 each leg
  • Seated leg curls 7 x 10-15


  • Dumbbell shrugs* 3-4 x 8-12
  • Machine shrugs 7 x 8-12

Rear delts

  • Dumbbell rear lateral raise 3-4 x 12-15
  • Reverse pec flye or cable 7 x 12-15
  • Rear laterals


  • Standing calf raise 4 x 10-12
  • Seated calf raise 4 x 15-20
  • Leg press or calf sled raise 7 x 10-12

GVT - German Volume Training

GVT’ Supersets and Tri-sets allow you to perform a lot of work in a short period of time. The rest-pause method allows you to use heavier weights so you can recruit the higher-threshold muscle fibers, and eccentric training enables you to overcome strength plateaus.

Here are two examples of a German Volume Training workout, one for the beginner and one for the immediate-level trainee.

Beginner/Intermediate German Volume Training Program: Phase 1

This is a sample German Volume Training routine based on a five-day cycle. Once you’ve used this method for six workouts per bodypart, it’s time to move on to a more intensive program for a three-week period.

Day 1: Chest and Back

Notes: Rest 90 seconds between each “A” exercise and each superset; rest 60 seconds between each “B” exercise and each superset. Incidentally, I recommend only 3 sets of 10 in this program for the “B” exercises. The “B” exercises constitute supplementary work, and doing 10 sets of them would result in overtraining.

Day 2: Legs and Abs

Get a weightlifting belt and buckle it. Attach it to the low pulley of a cable crossover machine. Lie down on your back in front of the machine, and hook your feet in the belt. Then pull your knees towards your chest.

Notes: Rest 90 seconds between each “A” exercise and each superset; rest 60 seconds between each “B” exercise and each superset.

Day 3: Off

Day 4: Arms and Shoulders

While seated on the edge of a bench with your torso bent over, raise the dumbbells out to the side, making sure the top two knuckles (the ones closest to your thumb) are in line with your ears at the top of the movement.

Notes: Rest 90 seconds between each “A” exercise and each superset; rest 60 seconds between each “B” exercise and each superset. An “X” in the tempo means to move as fast as possible, keeping the weight under control.

Day 5: Off

Beginner/Intermediate German Volume Training Program: Phase 2

After six of those five-day cycles, I recommend you do a three-week phase in which the average set is 6-8 reps, and do only 4-6 sets per bodypart over a five-day cycle, or you can do any other split that suits your recovery pattern. After this three-week block, you can return to the German Volume Training method by doing the following routine of 10 sets of 6 reps. In the exercises that are prescribed for 10 sets, use a load with which you’d normally be able to do 12 repetitions. The goal in this phase is to do 10 sets of 6 with that load.
Sample 10 Sets of 6 Routine:

Day 1: Chest and Back

Notes: Rest 90 seconds between each “A” exercise and each superset; rest 60 seconds between each “B” exercise and each superset.

Day 2: Legs and Abs

Notes: Rest 90 seconds between each “A” exercise and each superset; rest 60 seconds between each “B” exercise and each superset.

Day 3: Off
Day 4: Arms and Shoulders

While seated on the edge of a bench with your torso bent over, raise the dumbbells out to the side, making sure the top two knuckles (the ones closest to your thumb) are in line with your ears at the top of the movement.

Notes: Rest 90 seconds between each “A” exercise and each superset; rest 60 seconds between each “B” exercise and each superset.

Day 5: Off

This German Volume Training program is elegant in its simplicity, but that’s what the Germans do best.

Women Full Body Training

Weight Training And Cardio Training For Women

Women often start working out to tone their body, get a better BUTT and lose their BELLY FAT. During this weight training for women, we will put an emphasis on these areas, but also work every other important muscle group in the process. Remember that the whole body needs to be toned if you want to look balanced and reap the full benefits of strength training.

Cardio is important to improve oxygen delivery to muscles and shed fat for a slimmer, toned look. For any form of cardio (Usually treadmill, but this method should work for any cardio of your choice), make sure you begin at a slower speed, and increase your speed every 2 minutes until you reach the desired effort level. This is your warm up. To make it easier we have noted the effort level required on specific days of the workout routine:

  • At a 6/10 effort level, you should be breathing steadily, but deeply, and be able to speak a full sentence with little difficulty.
  • At an 8/10 effort level, you should be breathing heavily, and only able to say a few short words with some difficulty.

Remember to cool down afterwards, decreasing the speed every 2 minutes until you are sufficiently cooled down. Your warm up and cool down count towards the total cardio time.

This female workout plan is composed of 5 days of training:

  • 5 days of weight training
  • 3 of those 5 days of 10-20 minute cardio
  • 2 days of rest, you will deserve it

Weight Loss Training

Any successful weight loss program is going to take you out of your comfort zone, both in the gym and in the kitchen. Effective weight loss workouts are generally energy depleting and physically and mentally taxing and best paired with a nutritional plan of attack that’s filled with healthy, real foods (no processed, fast food crap), which leaves you in a slight calorie deficit.

Sample 6-Week Weight Loss Blast.

To maximally reduce your body fat percent, you’re going to have to start in the kitchen. You may have heard the saying that abs are made in the kitchen, which is true – you can lose fat and not even pick up a single weight or run a single step. But in order to build muscle, increase muscular strength and cardiovascular fitness, you’re going to have to hit the gym. So, to stimulate as much fat loss as possible, your program will consist of 3 full body workouts per week with 2 days of cardio and 2 days off.

Over the 6-weeks, your program will look like this:











Full body
Workout A

Workout 1

Full body
Workout B


Full body
Workout A

Workout 2



Full body
Workout B

Workout 1

Full body
Workout A


Full body
Workout B

Workout 2



Full body
Workout A

Workout 1

Full body
Workout B


Full body
Workout A

Workout 2



Full body
Workout B

Workout 1

Full body
Workout A


Full body
Workout B

Workout 2



Full body
Workout A

Workout 1

Full body
Workout B


Full body
Workout A

Workout 2



Full body
Workout B

Workout 1

Full body
Workout A


Full body
Workout B

Workout 2


Every guy wants that classic bodybuilder physique. We all would like bigger muscles and smaller waists, but we don’t always go about it the best way. Bodybuilders have the time and genetic gifts to isolate every muscle and hit it with lots of sets in workouts that last more than an hour. But most of us with full-time jobs, families, and average genes don’t have that luxury. If you want better results in less time, you have to be smarter about your training.

Rome wasn’t built in a day, and neither was Superman’s body. If you want that big S across your own chest, you must follow my 12-week Power Bodybuilding program to the letter, as outlined below.


Monday: Chest, Cardio, and Abs
Tuesday: Legs, Cardio, and Abs
Wednesday: Shoulders, Cardio, and Abs
Thursday: Arms, Cardio, and Abs
Friday: Back, Cardio, and Abs
Saturday: Off
Sunday: Off

Core Lifts: Incline, Squat, Deadlift
Weeks 1-4, 70%: 5 sets of 4 reps
Weeks 5-8, 80%: 5 sets of 3 reps
Weeks 9-12, 90%: 5 sets of 2 reps

The reps for the secondary work do not change.

Weeks 1-4, 30 minutes 4 days/week
Weeks 5-8, 45 minutes 5 days/week
Weeks 9-12, 1 hour 6 days/week

5 X 5 Training

5×5 is one of the most popular strength programs.

With 5×5, the trainee performs just five multijoint barbell lifts per week: the DEADLIFT, SQUAT, BENCH PRESS, OVERHEAD PRESS and BENT-OVER ROW. It’s a three-day-per-week program that employs an A/B split, which means there are two different workouts (Day A and Day B) alternated throughout the training week, with a rest day between each training day.

Day A lifts are the squat, bench press, and bent-over barbell row. Day B lifts are the squat, overhead press, and deadlift. Obviously, you’re squatting each time you train. Each lift is performed for 5 sets of 5 reps except for the deadlift, which is only 1 set of 5. That may seem strange, but according to the research, doing more would beat you up excessively, and squatting three times a week will build many of the same muscles that are used in deadlifting.

None of these sets are taken to failure. This isn’t a bodybuilding program, but one designed to increase strength by training in a relatively low rep range. Your goal is to increase the weight you lift by 5 pounds each workout for as long as you can.

Note that the 5 sets does not include warm-up sets. You’ll do the 5 working sets with the same amount of weight for each set.

A two-week training cycle looks like this:

Week 1
Monday: Day A
Wednesday: Day B
Friday: Day A

Week 2
Monday: Day B
Wednesday: Day A
Friday: Day B

Core Training

Think beyond the six-pack and build a strong core for better performance!

Core training is an important part of your exercise regimen—if you do it correctly. Your core strength and stability are essential to your performance in the big lifts. If your trunk isn’t strong or stable, you won’t be able to squat or push much weight over your head.

Here are example of six core exercises:

Core 1
Suspension Workout

Core 2
ABS Workout

Core 3
Plank Workout

Core 4
Resistance Workout

Core 5
Rotation Workout

Core 6
Push Up Workout


CrossFit is King – at least when it comes to popular training systems that work. It incorporates various forms of strength and conditioning to prepare you for any physical challenge.

The training is intense and done for a time – workouts rarely last more than 20-to-30 minutes.

Warrior Fit Training

We know you’re always on the lookout for new and effective workout programs to bust through your plateaus for greater size, strength and sculpting gains. The Warrior Fit Program was designed to do just that – using a simple and straightforward approach to get the muscle-building results you want. While the formula for success may be simple, the workouts are anything but. Each day’s routine will test your pain threshold and push you to the brink of total exhaustion. But that’s what a Warrior demands on his quest for perfection. Think you’ve got what it takes to be Warrior Fit? Now’s the time to find out!


  • Monday: Chest
  • Tuesday: Back
  • Wednesday: Legs
  • Thursday: Shoulders & Traps
  • Friday: Arms
  • Saturday: Legs
  • Sunday: REST


Powerlifting is a strength training that consists of three attempts at maximal weight on three lifts: SQUAT, BENCH PRESS and DEADLIFT


Week 1: 60% of ORM for 3 sets of 8 reps
Week 2: 65% of ORM for 3 sets of 6 reps
Week 3: 70% of ORM for 3 sets of 5 reps
Week 4: 75% of ORM for 3 sets of 4 reps
Week 5: 80% of ORM for 3 sets of 3 reps
Week 6: 85% of ORM for 2 sets of 2 reps
Week 7: 90% of ORM for 1 set of 1 rep