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The Performance Lab

Women's Beginner Program is designed for beginner to intermediate lifters to create a strong base to prime your body for building muscle. Both phases are geared towards developing confidence in all the foundational movement patterns, whilst still focusing on building a strong, balanced physique.

Women

Beginner

8 Weeks

4 Days

2 Lower

2 Upper

Muscle Growth

Balanced

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Women's Beginner 

Block 1

Block 2

Mumbod to Milf is our most effective program for anyone looking to increase their fitness, strength and sculpt their lower body.
This program features super high intensity metabolic workouts, whilst addressing some of the unique structural and mobility needs of women through the hips, knees and lower back.                                             This is meant to be intense!

No different to motherhood, the battles you face on a daily basis around feeling exhausted, tired and overwhelmed while feeling like giving up are all worth it when we see our kids happy.

Now if you can breastfeed at 2am while still half asleep. Change a nappy in the dark and carry around endless amounts of dummy’s. Then you can certainly do this program.

It’s not pretty but as a mum you have plenty of frustration to let out so let’s back yourself and show everyone just how bad ass a mum you are.

Perform this workout as intended by sticking to the rest periods listed. 

This program is intentionally designed around accumulating more fatigue to create a conditioning response within the body to improve your work capacity.

When selecting weights, I advise choosing weights that are slightly lighter than what you would normally handle.

The first set should be relatively easy, with the subsequent sets getting more challenging. This is not a beginner program and is meant for an intermediate to advanced lifter. If you cannot perform a lot of these supersets in your gym then you can perform these as single exercises and half the rest times. These are hard workouts with a lot to get through. There is no time for scrolling on socials or messing about so get to work and stick to those rest periods.

Mums

4 Week Blocks

Metabolic

Intermediate

Advanced

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Mumbod to Milf

Are you ready for the best Glute Gains of your life?
This program trains Glutes 3-4 times per week with Two phases.

Focusing on technique in phase one.
Phase two using advanced training methods to trigger new growth while focusing on strength and conditioning giving you mastery over your entire Lower Body.

So I ask again,
Are you ready for the best Glute Gains of your life?

4 days a week Schedule recommendation: 2 days on, 1 off, 1 day on, 1 off, 1 day on, 1 off

Peach

Glutes

Booty

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Peach Perfect

using advanced training methods to trigger new growth while focusing on strength and conditioning giving you mastery over your entire Lower Body.

This program was designed for those who have let themselves go a little and have limited time in the week to make the gym due to family and career.

By combining body parts together by complementary movements & muscles, we can maintain a high level of intensity at the start of each workout, that tapers off into lower intensity accessory work towards the end.

To maintain a high level of volume through the entire week this can be performed as a 3 day split or a 6 day split as you progress over time.

Training Split - 3 Day Split (for e.g. M/W/F training)

Training Split - 6 day split (Advanced)
M/T/W OFF F/S/S OFF REPEAT
Add in accessory body part/lagging body parts

Push

Pull

Legs

3 Days

6 Days

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Push, Pull, Legs

This program combines the best of bodybuilding & powerlifting training into one system. This program features more advanced intensity techniques for muscle building, while taking a more specialised approach to the ""Big 3"" Powerlifting exercises & their variations. This program is for the individual who wants to gain strength while still looking good in the mirror.

Recommended Split:	
Monday, Tuesday, Thursday, Friday, Saturday ON	
WEDNESDAY, SUNDAY OFF	

Powerbuilding

Powerlifting

5 Days

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This program is designed for those on the road or who have no access to a gym.
Whether you are a beginner, intermediate or advanced these workouts will teach you the fundamentals while challenging you.
Grab the partner, kids or family pet to join in.

All you’ll need is a circle glute band and some resistance bands.
If you have some DB or Barbells that’s great these can be added for extra resistance, however this is not essential.

While it doesn’t seem like much on paper don’t be fooled as these bands are going to cause some pain 💪

Home

Full Body

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Home Workout

The ALPHA DAD!
Tired of leaving the rashie on at the beach?
Do you want your children’s school drawings to show you with muscles?
Tired of some other dad running the bbq?

This program is all about leading by example!
This isn’t just about losing the beer belly or putting on some muscle.
This program is about self development, self discipline and above all becoming better parents, better partners and better in our careers.

Early mornings, late nights and being the hardest workers in the room.

The ALPHA DAD isn’t just a program it is a way of life.
Zero excuses, time to do the f*cking work.

Recommended Split: 3 Days on, one off REPEAT!

Other (4)