12 Week Muscle Gain Program

3 Gym Session Per Week Full Body Weightlifting Program

12 Week Muscle Gain Program

12 Week Muscle Gain program

Designed to give you long term sustainable change: tailored to you, your goals, current levels of fitness, previous injuries, budget and most importantly your time schedule.

Your 12 week muscle gain program is a 3 gym session per week full body weightlifting program.

The 12 week muscle gain program consists of 4 x 3 week phases with different rep ranges and movements designed to build muscle fast with lasting results.

12 Week Muscle Gain Program is Ideal if You Are:

The average person male or female looking to build lean muscle and strength

A Regular gym goer who has reached a natural Plateau with their training

New to working out and looking for a great first program for maximum results

What You Get

Full program with video guides for all movements in every phase

Your own fitness app for all workout tracking, logging and messaging support
Full Money Back Guarantee if you don’t see visible changes in your body within 30 days – no questions asked

12 Week Muscle Gain Program Delivery Options

The program moves through 4 phases consisting of new compound movements, rep ranges and intensity. Compound movements such as the Squat, and the Deadlift are used throughout the program. Personal training sessions are essential for maximum results and safety and include great benefits such as:

  • Personalised pre activation for specific movements that require good mobility & range of motion
  • Regression of certain movements for both safety and effectiveness when required
  • Optimal progression of weight and intensity for maximum results

Personal Training – Join the Revolution

Reverse the decline and fall back in love with exercise again
Ask me how

Live Personal Training Sessions at Goodlife Gym Holland Park, Brisbane

All of the gym based personal training is currently delivered from Goodlife Gym Holland Park, Brisbane, a free gym pass can also be arranged as well as a temporary membership.

Your investment and number of sessions can be matched to your needs

  • Full Program + 6 Sessions: $37.50 per Week
  • Full Program +12 Sessions: $75.00 per Week
  • Full Program +24 Sessions: $130.00 per Week

Payment is via direct debit for over the 12 week period.

Book your
sessions with me
as needed over
your 12 week
programme

12 Week Muscle Gain Program Online Support & Training

If you do not live in the Brisbane area your other option is to run the program with online support sessions. These sessions will run for 45 mins and can be used as required during the program.

Your investment and number of sessions can be matched to your needs

  • Full program + 3 Sessions: $19.00 per week
  • Full Program + 6 Sessions: $27.50 per week

Payment is via direct debit for over the 12 week period.

Personal Training brisbane southside

Frequently Asked Questions

Why Should I Hire You To Train Me?

Life is way more fun and meaningful when you give 100% to everything you do. My natural passion and enthusiasm for health & fitness means I will ALWAYS work tirelessly to help you create your own story and exceed your fitness & health goals.

What Experience, Skills & Qualifications Do You Have?

As well as being a fully qualified Personal Trainer, I have built up a huge amount of knowledge and expertise in health & fitness from over 25 years of running marathons, triathlons, weight training and CrossFit. I never stop learning and I always take responsibility for my own ongoing development.

What Can I Expect?

Where you are right now, and your past is not important, what really matters is the future. I 100% believe as humans, we can achieve just about anything if we really want it enough. Your goals may range from transforming your body, run a marathon to simply being more heathy, what ever they are we will write them down together and create an action plan to get there.  My goal is always to help you achieve yours.

What Is The Process?

Personal Training is different for everyone. Our first step is to get a clear understanding of your current health & fitness levels, and your goals. a large part of this is done during our first initial consultation. Once that is out of the way,  you will get your own tailor made personalized plan.

Our sessions will likely include: A combination of strength training,  core work, cardio and stretching - its all about you so I will plan and run the prefect sessions just for you.

Your training sessions will likely evolve as your own fitness journey continues.

What Kind Of Results Can I Expect?
The sky is the limit! However the key factor is YOU! If you don't see noticeable changes after the first month of training with me then I will pack up and go back to England! When you recommend me to your friends you could be saying :
  • ‘At 45, I’m the fittest I’ve ever been in my life’
  • 'I used to be the fat one in my group of friends, now I’m the fit one’
  • 'I haven’t been this size since I got married 20 years ago’
What you can be sure of is I will do everything I can to help you achieve your goals - Ultimately your result will be down to you.
How Much Does a Personal Trainer Cost Brisbane?

The investment you make in a personal trainer will depend on the frequency, experience and level of the trainer. The average cost for single personal training sessions will range from $45-$90. Normally if you book more than one session per week the cost per session will reduce for example. I personally change $75 for one session per week, and $100 for 2 sessions per week and $150 for 3 sessions per week.

Is Personal Training Worth The Money?

Very good question. It depends on how much you value your health and fitness goals, hiring a personal trainer may seem like a luxury, but if you are serious about your fitness goals and you want to get the most from your workouts then a personal trainer is a great investment to make for yourself.

A personal trainer can also quickly recognise any problems with your form and movement and design a program that will work for you. A personal trainer can also help you work towards any fitness goals you may have.

Do Personal Trainers Help With Diet?

Very good question. It depends on how much you value your health and fitness goals, hiring a personal trainer may seem like a luxury, but if you are serious about your fitness goals and you want to get the most from your workouts then a personal trainer is a great investment to make for yourself.

A personal trainer can also quickly recognise any problems with your form and movement and design a program that will work for you. A personal trainer can also help you work towards any fitness goals you may have.

Is 2 PT Sessions a Week Enough?

Generally to make any real change in your fitness and health you will need to do at least 2 training sessions per week. A good approach is to book a personal trainer for 1 to 2 sessions per week in combination with do 1 to 2 training sessions yourself. A personal trainer can provide you with a full training program to cover home workouts and gym sessions when you are alone.

How Many PT Sessions Should You Have a Week?

Depends on your goals, budget and experience. Personally I like to work with my clients for 1 to 2 sessions per week and provide them with a full program which includes sessions they can do alone.

Is Personal Training Worth It For Beginners?

If you are a complete beginner to exercise then you will make progress with just about any type of exercise, however a personal trainer can help you make progress much faster and also design a program that is right for you, your body and goals.

Should I Pay for Personal Training?

Most personal trainers will be happy to offer you a free taster session, however as much as we love our work we do need to pay our bills like everyone else. Paying for a personal trainer will almost certainly provide you with huge long term benefits and is one of the best investments you can make in yourself.

Will I Lose Weight With a Personal Trainer?

If that is your goal then yes, personally I don't like the term weight loss, I prefer fat loss, if you just set out to lose weight then you don't need a personal trainer, you can just cut your calories and do lots of cardio which will work, however the weight loss with likely be muscle, bone, water and some body fat.

The weight you lose will likely come straight back on also as your maintenance level will drop. A better approach is to build strength first which will boost your metabolism and make long term fat loss much more sustainable.

How Can I Reduce my Stomach Fat?

Stomach fat is a storage of body fat. Some people are genetically prone to storing fat in that region more than others. You cannot spot reduce your stomach fat you can only reduce your overall body fat which will result in a flat stomach if you persist.

Is a 30 Minute Personal Training Session Enough?

Lots of personal trainers do offer 30 min sessions, personally I prefer to work longer with my clients so we can get more done. If you only want to invest in a 30min session with a trainer then you will likely need to do your warm up and down by yourself.