Five sets, one standard.
Every program is written around a real training age and a real schedule — from first-time squatters to teens prepping for trials to Saturday sessions with the kids.
Men's Strength
Men · 12-week cycles
Progressive barbell and compound-lift programming built around the big four lifts, with structured deload weeks.
- ◆Squat / bench / deadlift
- ◆Hypertrophy blocks
- ◆Mobility resets
Women's Strength & Toning
Women · 8-week cycles
Full-body resistance training designed around real schedules - builds strength without a bulky, generic template.
- ◆Glute & posterior chain
- ◆Core stability
- ◆Progressive overload
Weight-Loss Reset
All adults · 6-week reset
Metabolic conditioning paired with a food framework that fits a Nairobi kitchen, not a meal-kit fantasy.
- ◆Conditioning circuits
- ◆Habit-based nutrition
- ◆Weekly check-ins
Youth Athletic Development
Ages 13-18 · 10-week terms
Bodyweight-first strength and speed mechanics for teens preparing for school sport or club trials.
- ◆Movement fundamentals
- ◆Speed & agility
- ◆Injury-proofing
Active Kids
Ages 6-12 · Ongoing, Sat sessions
Games-based coordination and confidence building. No barbells - just movement literacy, done playfully.
- ◆Coordination games
- ◆Balance & agility
- ◆Team play