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Build Real Strength.
The Kind That Lasts.

Progressive overload, smart recovery, and a programme that fits your life — not a gym timetable.

Marcus Reid
Marcus Reid
Strength & Conditioning Coach
20+ Years Experience
What This Programme Covers

A complete strength system.
Not just a workout plan.

Every session has a purpose. Every week builds on the last. This is how real strength is built.

️
Progressive Overload
Structured strength progressions that build week on week without burning you out. Every programme phase is designed to challenge without crushing.
Movement Patterns
The 6 fundamental movements every body needs: push, pull, hinge, squat, carry, rotate. Master these and you master everything.
💤
Recovery Science
When to push, when to rest, and how to read your body's signals. Rest days are part of the programme — not gaps in it.
Progress Tracking
Measurable milestones every 4 weeks so you always know you're moving forward. No guesswork, no plateaus you can't see coming.
Your Sample Week

Six days. A plan for each one.

This is what a typical training week looks like — balanced, progressive, and built around recovery.

Monday
Lower Body Power
Squats, Romanian deadlifts, Bulgarian split squats, hip thrusts
Tuesday
Upper Body Push
Bench press variations, overhead press, tricep work
Wednesday
Active Recovery
Mobility flow, breathwork, light walking
Thursday
Upper Body Pull
Rows, pull-ups, bicep work, rear delt focus
Friday
Full Body Compound
Deadlifts, farmer's carries, kettlebell circuits
Saturday
Optional
Sport, hiking, swimming — whatever you enjoy
Sunday
Full Rest
Recover. You've earned it.
"
Strength isn't about how much you lift. It's about building a body that works for you at 40, 50, 60 and beyond. We train smart, not just hard.
Marcus Reid  ·  Strength & Conditioning Coach
What to Expect

Results that compound over time.

Real strength takes weeks, not days. Here's what your journey looks like.

Week 1
Baseline
Movement assessment + baseline lifts established. We know exactly where you're starting from.
Week 2
Progress
First strength progression — you'll feel it. The body adapts faster than most people expect.
Week 4
Measure
Measurable improvement in every compound lift. The numbers don't lie — and they'll surprise you.
Week 8
New Phase
New body, new baseline, new programme phase begins. This is when it really gets interesting.
Equipment Options

Works wherever you train.

No gym? No problem. The programme adapts to what you have available — not the other way around.

🏠
Home — No Equipment
Bodyweight progressions, resistance bands. Full programme, zero kit required.
️
Home — Dumbbells / Kettlebells
Full programme adapted for dumbbells or kettlebells. Everything you need in a corner of a room.
🏢
Gym
Complete barbell + machine programme. The full version, for when you have access to everything.

AI Form Check

Upload a 10-second video. Get instant feedback on your squat, deadlift, or press. No judgement — just coaching. Available to all members.

Try Form Check →

Ready to build real strength?

Start with 14 days free. No commitment, no credit card, no excuses. Just results.

Start Your 14-Day Reset → Book 1-2-1 with Marcus