Structured training
Program
Program Terstruktur
Training Programs
Program 4–12 minggu dirancang coach untuk hasil terukur.
4
minggu
30-Day Beginner Kickstart
Full body basics — untuk yang baru mulai
12
minggu
12-Week Muscle Builder
Progressive overload untuk hypertrophy
8
minggu
HIIT Shred 8-Week
Fat loss fokus — high intensity
6
minggu
Flexibility Foundation 6-Week
Mobilitas & fleksibilitas dasar
10
minggu
Strength & Power 10-Week
Powerlifting — peaking cycle
8
minggu
Functional Athlete 8-Week
CrossFit-style — atletik & explosif
Detail Program
30-Day Beginner Kickstart
Program 30 hari untuk pemula. Full-body workout 3x/minggu, belajar dasar squat/push-up/plank, build habit olahraga.
4w
Durasi
3×/mgg
Sesi
Bangun kebiasaan olahraga
Goal
12-Week Muscle Builder
Program 12 minggu fokus hypertrophy. Split upper/lower atau push/pull/legs. Progressive overload dengan tracking volume.
12w
Durasi
4×/mgg
Sesi
Build massa otot
Goal
HIIT Shred 8-Week
Program 8 minggu untuk fat loss. Kombinasi HIIT 4x/minggu + strength 2x + rest. Nutrisi tracking disarankan.
8w
Durasi
6×/mgg
Sesi
Fat loss & conditioning
Goal
Flexibility Foundation 6-Week
Program 6 minggu untuk mobility & flexibility. Yoga, dynamic stretch, foam rolling. Cocok untuk programmer / pekerja kantor.
6w
Durasi
3×/mgg
Sesi
Mobility & pain-free movement
Goal
Strength & Power 10-Week
Program advanced 10 minggu. Base, volume, intensity, peaking phase. 3 compound lift + accessory. Butuh 2+ tahun pengalaman.
10w
Durasi
4×/mgg
Sesi
Max strength
Goal
Functional Athlete 8-Week
8 minggu CrossFit-style training. Kombinasi olympic lifting, gymnastics, metabolic conditioning. Performance-focused.
8w
Durasi
5×/mgg
Sesi
Atletik general
Goal