Training

Every session coached. Every exercise scaled.

From first-timers to seasoned lifters, we've got your back, your form and your results. Pick the format, the programme stays the same.

Most LIFTRs train here

Large group

What it is: High-energy sessions of 12 to 15 with structured progressions and at least two coaches on the floor, three when it's over 20.
Who it's for: People who like community, variety and accountability.
What you get: Coached sessions, progressive cycles, nutrition guidance, regular check-ins.

Semi-private

Small group 1:4

What it is: Semi-private training for targeted progress.
Who it's for: Members who want more hands-on coaching than a large group gives.
What you get: Personalised progressions, detailed technique work, tailored accessory work.

A member doing an overhead squat with a coach watching

One to one

Personal training 1:1

What it is: Deeply individualised programming and scheduling.
Who it's for: Specific goals, special considerations or accelerated timelines.
What you get: Bespoke programming, nutrition strategy and intensive accountability.

One programme

Same workout for fat loss, muscle and flexibility

Whether you want to build muscle, lose fat or move better, the training stimulus is almost identical. What changes is the nutrition. Your coach sets that with you. Read why.

Weeks 1–6
Strength
Squat, hinge, push, pull, carry. Progressive overload on the big lifts, scaled to you.
Every session
Conditioning
Short, smart conditioning after the strength work. Enough to improve, not enough to wreck you.
Every 6 weeks
Re-test
Same tape, same scale, same photos. You see what changed, then the next cycle starts.

Most of our LIFTRs do absolutely amazing in large group sessions. Speak to a coach to see which format fits your goals.

Meet a coach at HSR Layout.

Next intake next Monday. Applications close Thursday, 9 PM.

Or pick another gym

Every session coached. Every exercise scaled.

Large group

Small group 1:4

Personal training 1:1

Same workout for fat loss, muscle and flexibility

Strength

Conditioning

Re-test

Meet a coach at HSR Layout.

Meet a LIFTR coach

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