99% Of Adults Need 2-3x/Week Whole Body Weight Training

At PROATHLON, whole body weight training forms the foundation of our programme design. The majority of our timetable is built around three structured session types:

1️⃣ Whole Body – Upper Emphasis
Greater ratio of upper to lower body work (4 upper / 2 lower)

Example:

• A1 Hex Bar Deadlift
• A2 Dumbbell Chest Press
• B1 Dumbbell Walking Lunges
• B2 Seated Cable Row
• C1 Incline Dumbbell Chest Press
• C2 Neutral Grip Lat Pulldown

2️⃣ Whole Body – Lower Emphasis
Greater ratio of lower to upper body work (4 lower / 2 upper)

Example:

• A1 Dumbbell Goblet Squat
• A2 Slide Board Leg Curl
• B1 Rear Foot Elevated Split Squat
• B2 Seated Overhead Press
• C1 X-Band Walk
• C2 Wide Pronated Lat Pulldown

3️⃣ Whole Body – Balanced
Even split: 3 upper / 3 lower

Targeted Development Sessions

Alongside our core whole body sessions, we also run more focused classes for members who want to develop specific areas:

• Arms, Shoulders & Core
• Upper Body
• Glutes & Core

And for those who love a challenge, we run our SWEAT conditioning classes — high heart rate, high energy, high calorie output.

Why Our Programming Works

✔️ We run the same programmes for 6 weeks
This allows members time to learn the lifts, build confidence and develop technical competence.

✔️ Progressive overload. As technique improves, we gradually increase loads week on week toward the latter stages of the block.

✔️ Small group coaching. A maximum of 6 members to 1 coach ensures individual attention and continued progress.

We’re proud to be a fun, friendly and non-intimidating gym — where structured programming meets supportive coaching.

If you’d like to know more about how we programme for progress, feel free to reach out.