Next intake starts Monday · 18 places left
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A woman mid-set on a barbell in a small independent strength gym

12-week programme

Still trainingand still stuck?

The programme from the video. Twelve weeks, three sessions a week, built around what you can actually lift — not what a spreadsheet says you should.

Claim your first session

No card needed. 18 places left on the Monday intake.

What you're signing up to

Twelve weeks, three blocks

Nothing exotic. The same lifts, loaded properly, for long enough to work.

01

Weeks 1–4 · Groundwork

We find out what you can actually do. Technique, ranges, and a starting load that's honest rather than flattering. Most people lift less in week one than they expected.

02

Weeks 5–8 · Loading

Weight goes up every week on the main lifts. This is the block where it stops being comfortable and starts being training.

03

Weeks 9–12 · Testing

Volume drops, intensity climbs, and we retest everything from week one. You'll see the numbers side by side.

Before you claim a session

This isn't for everyone

We'd rather tell you now than take your money and disappoint you in week three.

It works if you

  • Can commit to three sessions a week for twelve weeks
  • Have trained before and stopped making progress
  • Want to get stronger, not just move more
  • Are willing to be told your form needs work

It doesn't if you

  • Want a result in six weeks for a holiday
  • Are recovering from an injury that needs a physio first
  • Can only make it in once a week — that's fine, but not this
  • Are looking for a nutrition plan more than a training one
Dan Whitfield, strength coach, standing in the gym with a lifting belt over one shoulder
Arch 14

Dan Whitfield

REPs Level 3 · 11 years coaching

I ran the same programme on myself for two years before I put anyone else on it. It's not clever and it isn't new — it's the boring version of strength training that works if you turn up.

You'll train in groups of four, so I'm watching every set. If your technique goes, we drop the weight. Nobody grinds out a bad rep in here to hit a number.

4

Per group

Never more. I'm watching every set.

12

Weeks

Long enough to work, short enough to finish.

3×

A week

Fixed slots. You book them at the start.

£0

First session

No card, no direct debit, no tie-in.

Twelve weeks, measured

What actually changed

Same three lifts, tested in week one and week twelve. Nobody's transformation photo, just the numbers.

PriyaIntake 04

Squat45kg72.5kg
Deadlift60kg95kg
Press20kg32.5kg

“I'd been going to the gym for two years and lifting the same weight the whole time. Turns out I just never added any.”

TomIntake 03

Squat80kg110kg
Deadlift100kg140kg
Press45kg57.5kg

“Week five nearly finished me. Dan dropped the weight for a session and I came back stronger the week after.”

MichelleIntake 04

Squat30kg60kg
Deadlift50kg87.5kg
Press15kg27.5kg

“First time I've trained somewhere nobody watched me in the mirror. Four people, one coach, everyone getting on with it.”

Real figures from members who agreed to have them published, with their own words alongside. Not everyone progresses at this rate — these are the people who made all thirty-six sessions.

Qualified and covered

REPs Level 3R1234567 Insured£5m public liability First aidRenewed 2026 DBS checkedEnhanced, 2025

Come and do one session

Then decide. No card, no direct debit, no conversation about signing up while you're still catching your breath.

Claim your first session
Monday intake18 places Claim a session