Have an expert PT in your pocket

We’ll plan the work. You work the plan!

Why you’ll get better results with PRGRM

Evidence based strength training programs, developed by certified trainer, strength coach and soft tissue therapist, Jack Hanrahan

Well-rounded

A unique combination of strength, cardio and mobility, balanced for your needs
 

Planned

Programmed for you day by day, month by month to achieve your personal goals

Continuous

No need to worry about “what to do next”, your next steps are always detailed

Progressive

Build on your progress and accelerate towards your goals, safely and effectively

Sustainable

Achieve gains that last not just short-term results and avoid burn-out or injury

Train like an athlete, not just a bodybuilder

The PRGRM app gives you all you need

What our app users say:

 

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Upgrade your physique, improve your health and unlock your performance…

PRGRM is a system of training designed to help you achieve your strength and physique goals in a healthy and sustainable way.  This is achieved by taking a well-rounded approach to fitness that is balanced across 3-pillars: strength, cardio and mobility.

strength

Why:  Much like an athlete, we train to build functional muscle and strength that improves the performance of our body, in and out the gym. 

How:  This is achieved with weight training workouts based on movement patterns, core and targeted muscle isolations.

cardio

Why:  Cardio supports your strength and muscle building goals because it accelerates recovery and gives you the stamina to train hard and effectively. It is also fundamental to keeping you healthy.

How: Cardio fitness is built with “low intensity steady state” exercise on separate days to the weights.

mobility

Why:  Mobility training is fundamental to keeping your joints healthy, moving well and free from pain. It is a prerequisite to lifting weights safely and effectively. 

How:  Our programs include mobility exercises in our weight training warm ups and short, dedicated, mobility routines to do on your recovery days.

Putting it all together

Our programs incorporate each pillar into your training by including 3 types of workouts across your training week: weight training, cardio and mobility routines.  

The balance of each pillar depends on your unique goals and needs.

We have 3 programs to choose from: Rebuild, Thrive & Adapt. They are all slightly different with respect to: primary goal, experience, commitment, equipment. Have a browse and find the one that’s right for you.

REBUILD

rebuild

Designed for experienced lifters looking to rebuild their body with a smart approach to fitness. This is a hybrid between functional bodybuilding and strength training, complemented by a healthy dose of cardio and mobility.

Read more…

THRIVE

thrive

For beginners to intermediate gym-goers looking to get stronger, fitter and in all round great shape. You’ll build a great foundation of strength and confidence in your form, improve cardio fitness and unlock mobility.

Read more…

ADAPT

adapt

This is your solution to training hard and smart with minimal equipment at home: requiring nothing more than a set of resistance bands. You’ll be challenged with high volume, short recovery workouts that blast every muscle and movement pattern.

Read more…

Want to see what PRGRM can do for you?

Create your perfect personal plan with our Balance Calculator…

This is what our users say about our training plans

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Lasse

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Bebe

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David

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