⭐️Banner.png

FLP IG LOGO.png

FLP Coaching App

Pixel True Mockup.png

This 12 weeks strength training program focus on the Big Lifts - Squat, Bench, Overhead Press & Deadlift for beginners - Intermediate.  Who wants to start their strength training journey and wants to have a structure plan. Every training session will include the main lift, supplementary lift and accessory to help you build muscles and refine your lifting techniques so you will be able to hit your first personal record (PR).   On block 3/ Week 4 - you will test your 1RM plus 2 Bonus session on Hip mobility and Thoracic spin mobility exercises. 

How does it work;
3 sessions each week, allocate about 1 hour to 1hr 30 mins each session. You can allocate your gym training session on  Mon, Wed, Fri or Tue, Thurs, Sat recommended. Make sure to include a rest day/ recovery day after a gym session for optimal training results. 

Equipements:
Barbell 
Dumbbells

Join the facebook community for support and guidance. Share your training progression videos, pictures or even your first PR within the community to keep you motivated. Ask Q&A if you have problem executing a certain exercises. 



12 Weeks Strength Training.

Accumulation Phase - Focus on Hypertrophy with Higher Volume, Lower Intensity 50-75% > of 1RM

Block 1

Transmutation Phase -  Intensifies Strength focus with Low Volume, Mid-High Intensity 75-90% of 1RM

Block 2

Realization Phase -  Peak Performance focus on Maximum Strength. Intensity 90% > of 1RM. (On week 4 - Test Your Strength)

Block 3

Looking to Transform you Body? 
In this comprehensive training program for both man and woman, who is looking to build their physique and need a structure plan to follow. A hypertrophy workout that focus on muscle building that will sculpt your body from shoulders, arms, chest, back, legs, butt and abs. 

How does it work;
3 sessions each week, allocate about 1 hour to 1hr 30 mins each session. You can allocate your gym training session on  Mon, Wed, Fri or Tue, Thurs, Sat recommended. Make sure to include a rest day/ recovery day after a gym session for optimal training results. 

Equipments: Dumbbells, Machines, Barbells.

Join the Facebook FLP Community for support and guidance. Share your training progression and results videos or photos within the community to keep you motivated. Ask questions if you have problem executing an exercises. 

12 Weeks Hypertrophy.

Building foundation and proper lifting techniques with the intention of mind/muscle connections . Includes movement prep, mobility exercises, joint integrity, hypertrophy. Using high volume and time under tension.

Focus mind/muscle connections . Includes movement prep, mobility exercises, joint integrity, hypertrophy. Using high volume and time under tension.

Focus mind/muscle connections . Includes movement prep, mobility exercises, joint integrity, hypertrophy. Using high volume, time under tension and aerobic capacity.