Have an expert PT in your pocket
We’ll plan the work. You work the plan!
Evidence based strength training programs
developed by Jack Hanrahan
Train like an athlete, not just a bodybuilder
Find a PRGRM built for you
All our programs have a unique balance of strength, cardio and mobility training.
Find a program built for you and start building your body in a healthy, sustainable way. There’s flexibility in the programs to keep you committed long term.
Become a PRGRM Member and you can swap between programs that adapt to your goals and needs.
Rebuild is the seasoned lifter’s answer to correcting muscle imbalances, resolving aches and pains and building muscle and strength in a functional and healthy way.
Thrive is a well-rounded fitness program that is well suited to busy people looking for a manageable and sustainable exercise routine. Suitable for intermediate lifters.
Adapt is your solution to training hard and smart with minimal equipment at home or on the road: requiring nothing more than a set of resistance bands. Suitable for all lifters.
Build a solid foundation of strength, fitness and mobility. Establish fitness habits that will set yourself up for long term success. For beginners and restarters.
Build more muscle and strength in a functional way. This program is well suited to seasoned lifters looking to take their strength and physique to the next level.
Want to see what PRGRM can do for you?
Find your perfect personal fitness plan by answering a few questions…
This is what our expert PT in your pocket gives you:
A balanced program: strength, mobility, cardio
Structured program design with progress tracking
Expert guided workouts
New training every month with demos and tutorials
Flexibility to switch between programs anytime
The PRGRM app gives you all this from less than $11/month*
* Equivalent monthly cost when you choose our annual subscription.
This is what our members say about PRGRM
“I’m now almost 8 weeks into the Rebuild program on PRGRM and I’ve never felt better…”
“It wasn’t until I began Jack’s Rebuild program a year ago that I started seeing results…”
“I feel as though I have well and truly ‘rebuilt’ myself, both physically and mentally…”
““Training with Jack has given me a well-balanced focus with strength, cardio and mobility …”
‘Have you got short term results but end up burning out?’
‘Perhaps you’ve experienced short term results but end up burning out or injured and pushed swiftly back to square one?It’s exhausting and frustrating.
I know because I’ve been there.
This perpetual cycle is the typical outcome of unbalanced and aggressive training – it’s NOT sustainable.
There’s a smarter way.
The key to sustainable results is to adopt a well-rounded approach to fitness that includes strength training, cardio and mobility. A well structured program built on these principles will advance you towards your strength and physique goals, upgrade your health and improve your quality of life.’
Some recent blog posts by Jack
5 tips for healthy joints when lifting
5 tips for healthy joints when lifting “First, move well" Gray Cook If you take one thing away from this…
Hip Hinge Exercises for Strength and Mobility
Hip Hinge Exercises for Strength and Mobility The hip hinge - the “forgotten” movement pattern that is king for building…
Building Muscle After 40
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