Elite coaching built on data, not guesswork. Ventega Fitness delivers precision-programmed training and nutrition tailored to your body, your goals, and your life in Dubai.
100+
Clients Transformed
8+
Years in Dubai
98%
Retention Rate
Personal Training◆Body Recomposition◆Nutrition Coaching◆Kickboxing◆Transformation Programs◆Progressive Overload◆Dubai◆8+ Years Experience◆7500+ Sessions◆Science-Backed Methods◆Personal Training◆Body Recomposition◆Nutrition Coaching◆Transformation Programs◆Progressive Overload◆Dubai◆8+ Years Experience◆Science-Backed Methods◆
The Process
HOW IT WORKS
A proven 4-step system that has transformed 100+ clients across Dubai.
01
Initial Assessment
Full body composition scan via InBody, movement screening, lifestyle audit, and honest goal-setting. We build everything from your real data, not assumptions.
02
Custom Plan Delivery
Within 48 hours you receive a fully personalised training program and macro targets. No generic templates. Every set, rep, and meal is built for your specific body.
03
Coach-Led Sessions
Technique-focused, progressive, and tracked every session. Your coach adjusts load, volume, and intensity in real time based on your performance data.
04
Monthly Reviews
Body composition re-assessment, program update, and goal recalibration every 4 weeks. Your plan evolves as you do with guaranteed measurable progress.
100+
Clients Transformed
8+
Years in Dubai
98%
Client Retention
7500+
Sessions Delivered
Credentials
CERTIFIED & ACCOUNTABLE
ACE
PERSONAL TRAINER
ISSA
PERSONAL TRAINER
REPs UAE
LEVEL 3A FULL
Nutrition
SPORTS & EXERCISE DIP.
AHA
FIRST AID CERTIFIED
What We Offer
PROGRAMS FOR EVERY GOAL
01
🏋️
Personal Training
1-on-1 coach-led sessions with progressive overload tracking and real-time adjustments every session.
02
🔥
Fat Loss Programs
Precision calorie and training protocols engineered for maximum fat loss and minimum muscle sacrifice.
03
💪
Muscle Gain
Hypertrophy-focused programming backed by progressive overload principles and optimal nutrition.
04
🥗
Nutrition Coaching
Custom macro targets, meal timing, and blood-work-adapted dietary guidance built around your life.
05
📊
Body Composition
InBody analysis, monthly tracking, and data-driven progress reviews every 4 weeks.
06
🏢
Corporate Fitness
Group wellness programs for teams with flexible scheduling across Dubai offices.
07
🥊
Kickboxing Training
High-intensity kickboxing conditioning fused with strength work. Build cardiovascular fitness, striking power, and total-body athleticism at all levels.
08
🏅
Sports Performance
Athlete-specific programming covering strength, power, speed, and conditioning for competitive athletes across Dubai.
Before and After
CLIENT TRANSFORMATIONS
Real clients, real results. Every transformation powered by personalised programming and consistent coaching.
−12kg
Marcus T.
Fat Loss + Muscle · 4 Months
Body Fat ↓6%Muscle ↑8%
−18kg
Salma Rahman
Body Recomp · 6 Months
Body Fat ↓9%Energy ↑↑
−7kg
Swetha R.
Corrective + Strength · 5 Months
Strength ↑20%Pain-Free
−14kg
Sophia B.
Body Recomp · 8 Months
Fat ↓14kgMuscle ↑6kg
+8kg
Hassan Ali
Muscle Gain · 6 Months
Body Fat ↓3%Strength ↑40%
−9kg
Fatima K.
Fat Loss + Strength · 3 Months
Body Fat ↓5%Strength ↑15%
The Ventega Difference
WHY CHOOSE VENTEGA FITNESS
8+ Years Proven Experience
Over 100 clients transformed in Dubai with documented results across fat loss, muscle gain, and performance.
100% Personalised Plans
No templates. Every workout, every meal, every strategy built around your body, schedule, and goals.
Kickboxing & Strength
Dubai's few PTs combining kickboxing conditioning with physique and strength work for total athletic development.
Evidence-Based Nutrition
Calories, macros, and meal timing built on science — not fads, not guesswork. Designed for your goal.
Online & In-Person
Full coaching with daily accountability whether you train in a Dubai gym or from home anywhere in the world.
Injury-Aware Programming
Experienced with disc issues, joint pain, and post-rehab clients. Safe, progressive, and effective at any level.
Client Reviews
REAL PEOPLE. REAL RESULTS.
"Ashik completely changed how I approach training and food. Lost 12kg in 4 months and gained visible muscle. His attention to detail is unmatched."
M
Michael Carter
Muscle Gain & Strength
"The nutrition program changed my bloodwork. Fasting glucose down, energy through the roof. Most professional coach in Dubai — worth every dirham."
S
Salma Rahman
Health & Fat Loss
"Came with a disc injury. Ashik trained me safely and I am stronger now than before the injury. Exceptional programming and patience."
S
Swetha R.
Corrective & Strength
"Six months online coaching, down 18kg. The weekly check-ins kept me accountable every single week without fail. Best investment I ever made."
A
Ahmed Farooq
Fat Loss · Online Coaching
"Started kickboxing with Ashik purely for fitness. Came out fitter, leaner, and stronger than I have ever been. The conditioning work is on another level."
O
Omar Khalid
Kickboxing & Conditioning
"As a busy professional I had zero time to waste. Ashik built my program around my schedule and the results came faster than I ever imagined."
D
Dana Malik
Body Recomposition
"Sceptical about online coaching at first but the level of detail in my program was incredible. Hit my goal in exactly 14 weeks."
R
Ryan Mitchell
Muscle Building
"My body fat dropped from 28% to 16% in 6 months. What sets Ashik apart is that he explains the why behind everything. I understood my own body."
H
Hassan Ali
Fat Loss · Dubai Marina
Free Consultation
READY TO STOP GUESSING AND START BUILDING?
What We Offer
PROGRAMS BUILT FOR YOUR GOALS
Every program starts with your body composition data, movement assessment, and lifestyle audit. No templates. No guesswork.
01
🏋️
1-on-1 Personal Training
Fully coached sessions at your gym, home, or outdoor location. Technique-first with progressive overload tracking and real-time adjustments every session.
Strength · Body Composition · Performance
02
👥
Partner Training
Train with a partner. Each person receives an individual program within the shared session. Complementary goals, shared motivation, one expert coach.
Pairs · Accountability · Motivation
03
🥗
Nutrition Coaching
Personalised macro targets built around your blood work, lifestyle, food preferences, and training schedule. Evidence-based and culturally adapted for Dubai.
Macros · Blood Work · Meal Structure
04
📋
Online Coaching
A science-backed, periodised training plan delivered digitally. Perfect for experienced trainees who want expert programming without in-person sessions.
Remote · Self-Paced · Expert-Built
05
🔥
Fat Loss Programs
Precision calorie deficits, high-protein meal plans, and strategic training protocols for maximum fat loss while preserving every pound of hard-earned muscle.
Cutting · Cardio Protocol · Nutrition
06
💪
Muscle Gain Programs
Hypertrophy-focused programming with calculated progressive overload, optimal rep ranges, and a caloric surplus dialled in to your metabolism.
Hypertrophy · Bulk · Strength
07
⚖️
Body Recomposition
Lose fat and build muscle simultaneously. This advanced protocol uses strategic macro cycling, high-frequency training, and precision timing.
Simultaneous · Advanced · Macro Cycle
08
📊
Body Composition Analysis
Detailed InBody assessment covering body fat %, muscle mass, visceral fat, and segmental breakdown. Sets your true baseline and tracks real progress monthly.
InBody · Monthly Tracking · Reports
09
🏢
Corporate Fitness
Group wellness programs and on-site coaching for corporate teams in Dubai. Flexible scheduling, team assessments, and wellness workshops for busy professionals.
Teams · On-Site · Wellness
10
🥊
Kickboxing Training
High-intensity kickboxing conditioning fused with strength work. Build cardiovascular fitness, striking power, coordination, and total-body athleticism. Suitable for all levels from beginner to advanced.
Striking · Conditioning · Fat Loss · Power
11
🏅
Sports Performance
Athlete-specific programming covering strength, power, speed, and conditioning for competitive athletes across combat sports, football, tennis, and endurance events in Dubai.
Athletes · Power · Speed · Conditioning
12
🎯
Competition Prep
Peak conditioning protocols for bodybuilding, fitness competitions, combat sports events, or any performance benchmark. Periodised peaking blocks and precision nutrition included.
Peak · Periodisation · Competition
Why Ventega
THE VENTEGA DIFFERENCE
🎯
Data-Driven
Every program starts with body composition scan and movement screen. No guesses, no assumptions.
🔬
Science-Backed
Progressive overload, periodisation, and nutrition science applied consistently, not trending fads.
📍
Flexible Location
Sessions come to you at any gym, home, or outdoor space across Dubai.
🔄
Monthly Evolution
Your program is never static. Monthly reviews ensure constant progression and zero plateaus.
Your Coach
ASHIKS.
Head Coach and Founder · Dubai, UAE
I founded Ventega Fitness on one belief: every person deserves a plan built specifically for them. Not a template but a system engineered around your body composition data, health history, goals, and the reality of your life in Dubai.
Over 8+ years coaching in Dubai, I have worked with everyone from complete beginners to competitive athletes. Whether you are a professional managing a 12-hour workday, someone navigating a chronic health concern, or a mother and daughter training together, I build programs that account for all of it.
My approach is unapologetically data-first: body composition scans, blood work analysis, progressive load tracking, and monthly reviews to ensure every decision is backed by your actual numbers, not assumptions.
ACE Certified Personal Trainer
ISSA Certified Personal Trainer
REPs UAE Level 3a Personal Trainer (Full)
Diploma in Sports & Exercise Nutrition
American Heart Association First Aid Certified
TRX Suspension Training Certified
100+
Clients
8+
Years
98%
Retention
Client Voices
"The detail in my program is unlike anything I have experienced. Every set, macro, rest period all planned and tracked."
F
Fatima K.
Fat Loss and Strength · Dubai
"My daughter and I train together with individual programs. Ventega Fitness handles both our goals perfectly."
L
Layla H.
Strength and Conditioning
The Approach
TRAINING PHILOSOPHY
01
Data Before Assumptions
Every decision derives from your body composition data and bloodwork. Feelings are not metrics.
02
Progressive Overload Always
The body adapts. Without systematic progression in load, volume, or difficulty, there is no growth. Every session has a target.
03
Sustainability Over Speed
The fastest results are the ones you keep. I build systems that work within your real life, not against it.
04
Technique is Non-Negotiable
Every session prioritises movement quality, motor control, and joint health first, then intensity is added.
05
Nutrition Drives Results
Training breaks tissue down. Nutrition builds it back better. The food plan is 50% of your result. Both are engineered together here.
06
Accountability Compounds
Weekly check-ins, tracked sessions, and monthly body composition reviews create accountability that makes it significantly harder to fall off the plan.
Mission
TO BUILD THE FITTEST VERSION OF YOU.
Proof of Work
CLIENT TRANSFORMATIONS
Every result below was achieved through personalised programming, precise nutrition, and consistent accountability. No magic. Just science and hard work.
600+
kg Fat Lost
100+
Clients
8+
Years
7500+
Sessions
Marcus T.
Muscle Gain and Fat Loss · 4 Months
-12kg
Lost
+8%
Muscle
-6%
Body Fat
"Lost 12kg in 4 months and gained visible muscle for the first time."
Salma Rahman
Health and Fat Loss · 6 Months
-18kg
Lost
down
Glucose
-9%
Body Fat
"Doctor was impressed. Fasting glucose down, energy levels up. Best coach in Dubai."
Swetha R.
Corrective and Strength · 5 Months
-7kg
Lost
+20%
Strength
Pain Free
Outcome
"I had a disc injury. I am stronger now than before the injury."
Sophia Bennett
Body Recomposition · 8 Months
-14kg
Fat
+6kg
Muscle
-10%
Body Fat
"Results I never thought possible at my age. The body recomp program was perfect."
More Voices
WHAT CLIENTS SAY
"I travel constantly for work. Ashik built a program I can do in any hotel gym worldwide. Still making progress every week."
M
James R.
Online Coaching
"As a complete beginner I was terrified. Ashik made the entire process easy to understand. 6 months later I am unrecognisable."
N
Noura A.
Beginner Transformation
"The corporate wellness program Ashik ran for our team was outstanding. Productivity and energy improved massively."
F
Khalid M.
Corporate Fitness
Google Reviews
WHAT CLIENTS ARE SAYING
100+ clients coached across Dubai · 5.0 ★ average
"Ashik is the best PT I have worked with in Dubai. Lost 16kg in 5 months and built visible muscle. His attention to detail is unmatched."
D
Daniel Roberts
Personal Training · Dubai
"The kickboxing conditioning sessions completely transformed my fitness. Came for weight loss, gained a whole new level of athleticism I did not expect."
A
Adam Lewis
Kickboxing & Fitness · Dubai
"Online coaching with Ashik beats in-person training I have had at expensive Dubai gyms. Check-ins, program updates, nutrition — all exceptional."
N
Noura Ahmed
Online Coaching · Abu Dhabi
"Body fat went from 28% to 16% in 6 months. What sets Ashik apart is he explains the why behind everything. I finally understood my own body."
H
Hassan Ali
Fat Loss · Dubai Marina
Your Story Next
READY TO WRITE YOUR OWN TRANSFORMATION?
Nutrition Programming
SAMPLE DIET PLANS
Evidence-based sample plans. Your actual plan will be personalised to your exact body composition, blood work, and goals.
Fat Loss Plan
Sample for 75kg male. Adjust based on your InBody data.
Daily Calories
1,900
kcal
Protein
185g
per day
Carbs
165g
per day
Fat
55g
per day
06:30 – 07:00Breakfast
5 Egg Whites + 1 Whole Egg26P 1C 7F
80g Oats (dry)10P 54C 6F
100g Blueberries1P 14C 0F
Black Coffee0P 0C 0F
Protein 37g
Carbs 69g
12:30Lunch
200g Grilled Chicken Breast46P 0C 4F
100g Brown Rice (cooked)3P 23C 1F
Mixed Greens + Cucumber + Tomato2P 8C 0F
1 tbsp Olive Oil0P 0C 14F
Protein 51g
Carbs 31g
16:00 Pre-WorkoutSnack
1 Scoop Whey Protein in water24P 3C 2F
1 Medium Banana1P 27C 0F
10 Almonds3P 3C 6F
19:30 – 20:00Dinner
180g Salmon Fillet (grilled)36P 0C 14F
200g Roasted Sweet Potato4P 41C 0F
Steamed Broccoli and Spinach6P 10C 1F
Protein 46g
Fat 15g
Water Intake
Minimum 3.5 litres per day. Add 500ml per training hour. Start every morning with 500ml before breakfast.
Meal Timing
Eat every 3 to 4 hours. Never train fasted. Post-workout protein within 45 minutes.
Key Rules
Hit protein first every meal. Carbs around training. Minimum 30g fibre per day. Track everything for first 4 weeks.
Muscle Gain Plan
Sample for 70kg male training 4x per week. Moderate caloric surplus for lean muscle gain.
Daily Calories
2,600
kcal
Protein
175g
per day
Carbs
310g
per day
Fat
72g
per day
07:00Breakfast
3 Whole Eggs + 4 Egg Whites35P 1C 16F
100g Oats + 200ml Whole Milk14P 70C 10F
1 Banana + 1 tsp Peanut Butter3P 30C 5F
10:30Mid-Morning
200g Full-Fat Greek Yogurt20P 8C 10F
30g Mixed Nuts7P 6C 18F
1 Apple0P 25C 0F
13:00Lunch
220g Beef Mince or Chicken Thigh48P 0C 14F
150g Basmati Rice (cooked)4P 40C 0F
Mixed Vegetables + Olive Oil4P 15C 14F
Around TrainingTraining Nutrition
Pre: 1 Banana + Creatine 5g1P 27C 0F
Post: 1.5 Scoops Whey + 50g Oats38P 34C 5F
Water Intake
Minimum 4 litres per day. Critical for protein synthesis and recovery.
Surplus Strategy
Aim for +200 to 350 kcal surplus on training days only. Maintenance calories on rest days.
Key Supplements
Creatine 5g every day with or without training. Vitamin D3 and Zinc for hormonal support.
Maintenance Plan
Holding current body composition while training. Great transition between cut and bulk phases.
Daily Calories
2,200
kcal
Protein
160g
per day
Carbs
240g
per day
Fat
65g
per day
07:00Breakfast
3 Egg Omelette + Feta Cheese28P 2C 18F
2 Slices Whole Grain Toast8P 30C 3F
Fruit (orange or apple)1P 20C 0F
13:00Lunch
180g Chicken or Tuna42P 0C 4F
Large Mixed Salad3P 12C 0F
1 Medium Sweet Potato3P 30C 0F
Olive Oil and Lemon Dressing0P 0C 12F
16:30Snack
200g Cottage Cheese24P 6C 4F
4 Rice Cakes2P 28C 1F
20:00Dinner
150g Salmon or Lean Steak32P 0C 12F
150g Quinoa (cooked)6P 28C 3F
Roasted Vegetables4P 20C 5F
Custom Nutrition
THESE ARE SAMPLES. YOUR PLAN IS PERSONAL.
Nutrition Reference
FOOD DATABASE
Macros per 100g for 80+ foods. Search and filter by category to build your meals.
Training Programs
WORKOUT PLANS
Sample programs from the Ventega Fitness library. Your actual program is built around your body data, training age, and goals.
Split
PUSH PULL LEGS
6-day split for intermediate to advanced trainees. Each muscle group trained twice per week for maximum hypertrophy.
LevelIntermediate / Advanced
Days per Week6 (PPL x 2)
GoalHypertrophy and Strength
Session Length60 to 75 minutes
Progression+2.5kg every 2 weeks
Day 1 — Push A
Chest · Shoulders · Triceps
+
Exercise
Sets x Reps
Rest
Notes
Barbell Bench Press
4 x 6–8
3 min
Add 2.5kg when all reps achieved.
Incline Dumbbell Press
3 x 10–12
90 sec
Upper chest focus. Control the eccentric.
Overhead Press
3 x 8–10
2 min
Strict form. No leg drive.
Lateral Raises
4 x 15–20
60 sec
Lead with elbows not hands.
Cable Flyes
3 x 12–15
60 sec
Full stretch at bottom. Squeeze at top.
Tricep Rope Pushdown
3 x 12–15
60 sec
Elbows locked at sides throughout.
Day 2 — Pull A
Back · Biceps · Rear Delts
+
Exercise
Sets x Reps
Rest
Notes
Deadlift
4 x 5–6
3 min
Heaviest compound. Neutral spine always.
Pull-Up
3 x 6–8
2 min
Add weight via belt or vest. Full hang to chin above bar.
Seated Cable Row
3 x 10–12
90 sec
Retract scapula at end range.
Single-Arm Dumbbell Row
3 x 12 each
60 sec
Drive elbow to ceiling.
Face Pulls
3 x 15–20
60 sec
External rotation. Essential for shoulder health.
Barbell Curl
3 x 10–12
60 sec
No swinging. Strict supinated curl.
Day 3 — Legs A
Quads · Hamstrings · Glutes · Calves
+
Exercise
Sets x Reps
Rest
Notes
Barbell Back Squat
4 x 6–8
3 min
Break parallel. Knees track over toes.
Romanian Deadlift
3 x 10–12
2 min
Hip hinge. Feel hamstring stretch at bottom.
Leg Press
3 x 12–15
90 sec
Wide stance for glutes. Do not lock knees.
Leg Curl
3 x 12–15
90 sec
Full range. Pause at peak contraction.
Walking Lunge
3 x 20 steps
90 sec
Add dumbbells when bodyweight becomes easy.
Standing Calf Raise
4 x 15–20
60 sec
Full dorsiflexion. Pause at top and bottom.
Days 4 to 6 — Push B / Pull B / Legs B
Repeat with exercise variations and slight weight increase
+
The second half repeats PPL with exercise variations to hit muscles from different angles. Key compound lifts remain the same. Add 2.5kg to barbell movements where all reps were achieved. Track every session. Progressive overload is non-negotiable.
Progression Strategy: Add 2.5kg to compound lifts once all prescribed reps are hit with good form for two sessions in a row. Rotate Push B / Pull B / Legs B exercise variations every 4 to 6 weeks to manage joint stress and keep stimulus fresh. Key Notes: Track every set in a log. Deload volume by 40% every 6th week if recovery markers (sleep, soreness, motivation) decline.
Split
UPPER LOWER
4-day split for intermediate trainees. Balanced upper and lower body frequency with high training efficiency.
LevelBeginner / Intermediate
Days per Week4
GoalStrength and Hypertrophy
Session Length55 to 70 minutes
ScheduleMon/Tue, Thu/Fri
Upper A — Strength Focus
Chest · Back · Shoulders · Arms (Heavy)
+
Exercise
Sets x Reps
Rest
Notes
Barbell Bench Press
4 x 5
3 min
Heavy. Linear progression each session.
Barbell Row
4 x 5
3 min
Row as heavy as you bench.
Overhead Press
3 x 8
2 min
Lat Pulldown
3 x 10
90 sec
Hammer Curl
3 x 12 each
60 sec
Superset with Skull Crushers.
Skull Crushers
3 x 12
60 sec
Superset.
Lower A — Squat Focus
Quads · Glutes · Hamstrings · Calves
+
Exercise
Sets x Reps
Rest
Notes
Barbell Back Squat
4 x 5
3 min
Romanian Deadlift
3 x 10
2 min
Leg Press
3 x 12
90 sec
Leg Curl
3 x 15
90 sec
Standing Calf Raise
4 x 20
60 sec
Superset with Plank.
Plank
4 x 60 sec
60 sec
Superset.
Upper B — Hypertrophy Focus
Chest · Back · Shoulders · Arms (Volume)
+
Exercise
Sets x Reps
Rest
Notes
Incline Dumbbell Press
4 x 10–12
90 sec
Seated Cable Row
4 x 10–12
90 sec
Lateral Raises
3 x 15
60 sec
Chin-Up
3 x 8–10
90 sec
Cable Curl
3 x 12
60 sec
Superset with Tricep Rope Pushdown.
Tricep Rope Pushdown
3 x 12
60 sec
Superset.
Lower B — Posterior Chain Focus
Hamstrings · Glutes · Quads · Core
+
Exercise
Sets x Reps
Rest
Notes
Hip Thrust
4 x 10
2 min
Front Squat
3 x 8
2 min
Walking Lunge
3 x 20 steps
90 sec
Leg Extension
3 x 15
60 sec
Seated Calf Raise
4 x 15–20
60 sec
Dead Bug
3 x 10 each
45 sec
Progression Strategy: Upper A/Lower A days run on linear load progression — add 2.5kg once all reps hit cleanly. Upper B/Lower B days run on rep progression first (hit the top of the rep range for 2 sessions) before adding weight. Key Notes: Keep at least 48 hours between repeat sessions of the same body region. Swap Upper B / Lower B accessory movements every 6 weeks to manage joint wear.
Split
FULL BODY
3-day full body. Best for beginners, time-poor professionals, or travellers. Maximum efficiency per session.
LevelBeginner / Intermediate
Days per Week3
GoalGeneral Fitness and Strength
Session Length50 to 60 minutes
ScheduleMon / Wed / Fri
Session A — Squat Pattern
All muscle groups · Compound focus
+
Exercise
Sets x Reps
Rest
Notes
Goblet Squat
3 x 8–10
2 min
Push-Up
3 x 8–10
90 sec
Lat Pulldown
3 x 10
90 sec
Dumbbell Shoulder Press
3 x 12
90 sec
Romanian Deadlift
3 x 12
90 sec
Plank
3 x 45 sec
60 sec
Session B — Hinge Pattern
All muscle groups · Posterior chain focus
+
Exercise
Sets x Reps
Rest
Notes
Hip Thrust
3 x 10–12
2 min
Single-Arm Dumbbell Row
3 x 10 each
90 sec
Flat Dumbbell Press
3 x 10–12
90 sec
Leg Curl
3 x 12
90 sec
Lateral Raises
3 x 15
60 sec
Dead Bug
3 x 10 each
45 sec
Session C — Lunge Pattern
All muscle groups · Unilateral focus
+
Exercise
Sets x Reps
Rest
Notes
Walking Lunge
3 x 20 steps
90 sec
Chin-Up
3 x 8–10
2 min
Incline Dumbbell Press
3 x 10
90 sec
Leg Press
3 x 12
90 sec
Face Pulls
3 x 15
60 sec
Mountain Climber
3 x 30 sec
45 sec
Progression Strategy: Rotate Sessions A, B, and C across the week (Mon/Wed/Fri). Add weight once the top of the rep range is hit with clean form for two consecutive sessions. Key Notes: Ideal for travel or unpredictable schedules — any single session still trains the whole body effectively if a day is missed.
Starter Program
BEGINNER 12 WEEKS
Foundation program. Builds movement patterns, strength base, and training habits from zero.
LevelComplete Beginner
Days per Week3
Duration12 Weeks
GoalFoundation and Habits
Progression+5kg per week lower body
Weeks 1 to 4: Foundation Phase
Movement quality · Form mastery · Light loads
+
Exercise
Sets x Reps
Rest
Notes
Goblet Squat
3 x 12
90 sec
Learn the squat pattern. Heels flat. Depth first.
Push-Up
3 x 10
90 sec
Perfect plank position. No hip sag. Use incline if needed.
Seated Cable Row
3 x 12
90 sec
Glute Bridge
3 x 15
60 sec
Squeeze glutes hard at top. Hold 2 seconds.
Single-Arm Dumbbell Row
3 x 12 each
60 sec
Dead Bug
3 x 10 each
60 sec
Slow and controlled. Lower back flat.
Weeks 5 to 8: Progression Phase
Adding load · Building work capacity
+
Exercise
Sets x Reps
Rest
Notes
Barbell Back Squat
3 x 10
2 min
Progress from goblet squat to barbell once form is solid.
Flat Dumbbell Press
3 x 10
90 sec
Lat Pulldown
3 x 12
90 sec
Romanian Deadlift
3 x 12
90 sec
Hip hinge pattern. Light load, focus on form.
Dumbbell Shoulder Press
3 x 12
90 sec
Plank
3 x 30 sec
45 sec
Weeks 9 to 12: Strength Phase
Heavier loads · Confidence on compound lifts
+
Exercise
Sets x Reps
Rest
Notes
Barbell Back Squat
4 x 8
2 min
Barbell Bench Press
4 x 8
2 min
Barbell Row
3 x 10
90 sec
Romanian Deadlift
3 x 10
2 min
Walking Lunge
3 x 16 steps
90 sec
Hanging Leg Raises
3 x 10
60 sec
Progression Strategy: Add 1.25 to 2.5kg per upper body lift and 2.5 to 5kg per lower body lift once all reps are achieved with good form. Master each movement pattern before progressing to its loaded variation (Goblet Squat → Barbell Back Squat). Key Notes: Consistency beats intensity at this stage. 3 full sessions per week, every week, builds the habit that everything else is built on.
Conditioning
FAT LOSS PROGRAM
High-frequency resistance and cardio protocol. Preserves muscle while maximising caloric burn and metabolic rate.
LevelBeginner to Intermediate
Days per Week5
GoalMaximum Fat Loss
Cardio3x LISS + 2x HIIT
NutritionCaloric deficit required
Resistance Session (3x per week)
Full Body · Supersets · Moderate weight · Higher reps
+
Exercise
Sets x Reps
Rest
Notes
Goblet Squat
4 x 15
60 sec
Shorter rest elevates heart rate.
Single-Arm Dumbbell Row
3 x 15 each
60 sec
Superset with Flat Dumbbell Press. No rest between.
Flat Dumbbell Press
3 x 15
60 sec
Superset.
Walking Lunge
3 x 20
60 sec
Lat Pulldown
3 x 15
60 sec
Superset with Dumbbell Shoulder Press.
Dumbbell Shoulder Press
3 x 15
60 sec
Superset.
Box Jump, Push-Up, Mountain Climber
3 rounds x 45 sec
30 sec
Finisher circuit. Maximum intensity.
Cardio Protocol
2x HIIT + 3x LISS per week
+
Type
Duration
Frequency
Notes
LISS (Low Intensity Steady State)
45–60 min
3x/week
65 to 70% max HR. Incline walk, cycling, elliptical.
HIIT (High Intensity Intervals)
20–25 min
2x/week
30 sec on / 90 sec off x 8 to 10 rounds. Bike sprints.
Progression Strategy: Increase reps before increasing weight on resistance days — once 15+ reps feel easy, add load and drop back to 12. Increase HIIT rounds by 1 every 2 weeks as conditioning improves. Key Notes: A caloric deficit drives fat loss; training preserves muscle. Track bodyweight weekly, not daily, to smooth out water fluctuations.
Hypertrophy
MUSCLE BUILDING
5-day hypertrophy split with high weekly volume, compound-first structure, and strategic isolation work.
LevelIntermediate to Advanced
Days per Week5
GoalMaximum Hypertrophy
Volume16 to 22 sets per muscle per week
Surplus Required+200 to 300 kcal per day
Day 1 — Chest and Triceps
Volume-focused hypertrophy
+
Exercise
Sets x Reps
Rest
Notes
Barbell Bench Press
4 x 8–10
2 min
Incline Dumbbell Press
3 x 10–12
90 sec
Decline Bench Press
3 x 10–12
90 sec
Cable Flyes
3 x 15
60 sec
Vary the angle each set for full chest sweep.
Overhead Tricep Extension
4 x 12
60 sec
Tricep Rope Pushdown
3 x 15
60 sec
Superset with Tricep Kickback.
Tricep Kickback
3 x 15 each
60 sec
Superset finisher.
Day 2 — Back and Biceps
Width and thickness focus
+
Exercise
Sets x Reps
Rest
Notes
Deadlift
4 x 6–8
3 min
Wide-Grip Pull-Up
4 x 8–10
2 min
T-Bar Row
3 x 10–12
90 sec
Seated Cable Row
3 x 12
90 sec
Straight-Arm Pulldown
3 x 15
60 sec
Barbell Curl
4 x 10–12
60 sec
Incline Dumbbell Curl
3 x 12
60 sec
Day 3 — Legs
Quads · Hamstrings · Glutes · Calves
+
Exercise
Sets x Reps
Rest
Notes
Barbell Back Squat
4 x 8–10
2 min
Romanian Deadlift
3 x 10–12
2 min
Hack Squat
3 x 12
90 sec
Leg Curl
3 x 12–15
90 sec
Leg Extension
3 x 15
60 sec
Standing Calf Raise
4 x 15–20
60 sec
Day 4 — Shoulders and Abs
Delts from all angles · Core volume
+
Exercise
Sets x Reps
Rest
Notes
Overhead Press
4 x 8–10
2 min
Arnold Press
3 x 10–12
90 sec
Lateral Raises
4 x 15
60 sec
Cable Rear Delt Fly
3 x 15
60 sec
Hanging Leg Raises
4 x 12
60 sec
Cable Crunch
3 x 15
60 sec
Day 5 — Arms and Weak Point Focus
Biceps · Triceps · Forearms
+
Exercise
Sets x Reps
Rest
Notes
Close-Grip Bench Press
4 x 8–10
2 min
Preacher Curl
3 x 10–12
90 sec
Skull Crushers
3 x 12
90 sec
Cable Hammer Curl
3 x 12
60 sec
Tricep Close-Grip Press
3 x 12
60 sec
Wrist Circles
2 x 20
30 sec
Forearm and wrist health maintenance.
Progression Strategy: Add weight or 1 to 2 reps every session where possible while staying in the prescribed rep range. Rotate accessory exercises (curls, lateral raises, extensions) every 4 to 6 weeks. Key Notes: A consistent caloric surplus of 200 to 300 kcal per day, paired with 1.6 to 2.2g of protein per kg bodyweight, is required to support this volume of training.
Combat Fitness
KICKBOXING CONDITIONING
A 5-day kickboxing conditioning program fusing striking technique, combat circuits, and strength work. Builds cardiovascular fitness, athleticism, and body composition simultaneously.
LevelIntermediate
Days per Week5
GoalCombat Fitness & Fat Loss
Session Length45 to 60 minutes
EquipmentGloves, Bag, Rope, Weights
Monday — Striking & Upper Power
Jab-Cross, Pad Work, Battle Ropes
+
Exercise
Sets
Reps / Time
Rest
Jump Rope Warm-Up
5 min
Continuous
—
Jab-Cross Combinations
4
30 sec
20s
Hook & Uppercut Pad Work
4
8 combos
30s
Push-Up to Sprawl
3
12
40s
Battle Rope Slams
4
20 sec
30s
Medicine Ball Rotational Throw
3
10/side
40s
Plank Hold
3
45 sec
20s
Tuesday — Footwork & Lower Body Power
Defensive Movement, Jump Squats, Box Jumps
+
Exercise
Sets
Reps / Time
Rest
Shadow Boxing Warm-Up
3 min
Continuous
—
Defensive Footwork Drills
4
30 sec
20s
Lateral Shuffle to Sprawl
4
8
30s
Jump Squat
4
12
40s
Single-Leg Romanian Deadlift
3
10/side
45s
Box Jump
4
8
45s
Wall Sit
3
45 sec
30s
Thursday — Combination Circuits
3-Punch Combos, Burpees, Kettlebell Swings
+
Exercise
Sets
Reps / Time
Rest
Skipping Warm-Up
3 min
Continuous
—
3-Punch Combo to Body Shot
5
10 combos
30s
Burpee to Front Kick
4
10
40s
Knee Strike to Sprawl
4
8/side
40s
Kettlebell Swing
4
15
40s
Mountain Climbers
4
30 sec
20s
Russian Twist
3
20
30s
Friday — Conditioning & Endurance
Heavy Bag Rounds, Sprint Intervals, Bear Crawl
+
Exercise
Sets
Reps / Time
Rest
Shadow Boxing Rounds
4
3 min each
60s
Heavy Bag Combinations
5
2 min
60s
Sprint Intervals
8
20s on / 20s off
—
Plank Shoulder Tap
3
30 reps
30s
Bear Crawl
4
20m
30s
Jump Rope Finisher
3
1 min
30s
Saturday — Strength & Core Stability
Pull-Ups, Deadlift, Overhead Press, Pallof Press
+
Exercise
Sets
Reps / Time
Rest
Mobility Flow Warm-Up
5 min
—
—
Pull-Up
4
8
60s
Dumbbell Shoulder Press
4
10
60s
Deadlift
4
6
90s
Inverted Row
3
12
45s
Pallof Press
3
12/side
45s
Dead Bug
3
10/side
30s
Progression Strategy: Increase round count or combo speed every 2 weeks on striking days. Add weight to Saturday's strength lifts once all reps are completed cleanly. Key Notes: Sunday is a full rest day. Striking volume (Monday, Tuesday, Thursday, Friday) builds conditioning and skill; Saturday's lifting day builds the strength base that powers your strikes.
Bridge Program
INTERMEDIATE PROGRAM
4-day upper/lower split for trainees with 6+ months of consistent training. Bridges the gap between general fitness and advanced programming.
LevelIntermediate
Days per Week4
GoalStrength and Hypertrophy
Session Length60 minutes
ProgressionDouble progression (reps then load)
Day 1 — Upper Strength
Chest · Back · Shoulders
+
Exercise
Sets x Reps
Rest
Notes
Barbell Bench Press
4 x 6
2 min
Barbell Row
4 x 6
2 min
Overhead Press
3 x 8
90 sec
Pull-Up
3 x 8–10
90 sec
Cable Curl
3 x 12
60 sec
Tricep Rope Pushdown
3 x 12
60 sec
Day 2 — Lower Strength
Quads · Hamstrings · Glutes
+
Exercise
Sets x Reps
Rest
Notes
Barbell Back Squat
4 x 6
2 min
Romanian Deadlift
3 x 8
2 min
Leg Press
3 x 12
90 sec
Leg Curl
3 x 12
90 sec
Standing Calf Raise
4 x 15
60 sec
Day 3 — Upper Hypertrophy
Chest · Back · Shoulders · Arms (Volume)
+
Exercise
Sets x Reps
Rest
Notes
Incline Dumbbell Press
4 x 10–12
90 sec
Lat Pulldown
4 x 10–12
90 sec
Lateral Raises
3 x 15
60 sec
Face Pulls
3 x 15
60 sec
Hammer Curl
3 x 12
60 sec
Day 4 — Lower Hypertrophy
Glutes · Hamstrings · Quads
+
Exercise
Sets x Reps
Rest
Notes
Front Squat
4 x 10
2 min
Hip Thrust
3 x 12
90 sec
Walking Lunge
3 x 20 steps
90 sec
Leg Extension
3 x 15
60 sec
Progression Strategy: Use double progression — increase reps to the top of the range first, then add load and reset to the bottom of the range. Key Notes: This is the stage where tracking matters most. Log every working set. Reassess and adjust every 6 to 8 weeks.
Powerbuilding
ADVANCED PROGRAM
High-intensity powerbuilding split for trainees with 2+ years of consistent training. Combines heavy compound work with intensification techniques.
LevelAdvanced
Days per Week6
GoalMaximal Strength and Size
Session Length75 to 90 minutes
TechniquesDrop sets, rest-pause, AMRAP
Day 1 — Squat Focus
Max effort lower body
+
Exercise
Sets x Reps
Rest
Notes
Barbell Back Squat
5 x 3–5
3 min
Work up to a top set, then back-off sets.
Front Squat
3 x 6–8
2 min
Romanian Deadlift
3 x 8
2 min
Hack Squat
3 x 10
90 sec
Final set is a drop set.
Hanging Leg Raises
3 x AMRAP
60 sec
Day 2 — Bench Focus
Max effort upper body push
+
Exercise
Sets x Reps
Rest
Notes
Barbell Bench Press
5 x 3–5
3 min
Close-Grip Bench Press
3 x 6–8
2 min
Pendlay Row
4 x 6
2 min
Arnold Press
3 x 10
90 sec
Rest-pause final set.
Skull Crushers
3 x 10–12
60 sec
Day 3 — Deadlift Focus
Max effort posterior chain
+
Exercise
Sets x Reps
Rest
Notes
Deadlift
5 x 2–4
3 min
Rack Pull
3 x 5
2 min
Wide-Grip Pull-Up
4 x AMRAP
2 min
Nordic Curl
3 x 6–8
90 sec
Glute-Ham Raise
3 x 10
90 sec
Days 4 to 6 — Repeat with Variation
Squat, Bench, and Deadlift days repeat with accessory variation and adjusted intensity
+
Days 4 to 6 repeat the same three focuses at a slightly lower percentage of top sets (around 90% of Day 1 to 3 loads), with different accessory exercises to manage fatigue while maintaining frequency. This is how advanced lifters keep progressing without overreaching.
Progression Strategy: Use a wave-loading approach — 3 weeks of increasing intensity followed by 1 deload week at 60% volume. Track main lift top sets weekly. Key Notes: Recovery becomes the limiting factor at this level. Prioritise sleep, protein intake, and manage stress outside the gym as seriously as the training itself.
Women's Program
WOMEN'S FAT LOSS PROGRAM
4-day resistance and conditioning protocol focused on fat loss while preserving lean muscle and shaping glutes, legs, and core.
LevelBeginner to Intermediate
Days per Week4
GoalFat Loss and Toning
Session Length45 to 55 minutes
NutritionCaloric deficit required
Day 1 — Glutes and Legs
Glute-focused lower body
+
Exercise
Sets x Reps
Rest
Notes
Hip Thrust
4 x 15
60 sec
Goblet Squat
3 x 15
60 sec
Banded Hip Thrust
3 x 15
45 sec
Lateral Band Walk
3 x 15 each
45 sec
Standing Cable Hip Extension
3 x 15 each
45 sec
Day 2 — Upper Body and Core
Toning and posture
+
Exercise
Sets x Reps
Rest
Notes
Lat Pulldown
3 x 15
60 sec
Seated Cable Row
3 x 15
60 sec
Cable Lateral Raise
3 x 15
45 sec
Russian Twist
3 x 20
45 sec
Plank
3 x 45 sec
45 sec
Day 3 — Full Body Circuit
Metabolic conditioning
+
Exercise
Sets x Reps
Rest
Notes
Walking Lunge
3 x 20
45 sec
Cable Kickback
3 x 15 each
45 sec
Mountain Climber
3 x 30 sec
30 sec
Glute Bridge
3 x 20
45 sec
Day 4 — Glutes and Core
Repeat glute focus with core finisher
+
Exercise
Sets x Reps
Rest
Notes
Single-Leg Hip Thrust
3 x 12 each
60 sec
Banded Clamshell
3 x 15 each
45 sec
Reverse Crunch
3 x 15
45 sec
Progression Strategy: Increase reps before adding load. Once 15 to 20 reps feel easy with good form, add light weight and drop back to 12 to 15 reps. Key Notes: Pair training with a moderate caloric deficit and 8,000+ daily steps for best fat loss results. Strength is the priority — the toning effect follows from consistent resistance training.
Women's Program
WOMEN'S STRENGTH PROGRAM
4-day progressive strength split built around the squat, hinge, push, and pull patterns. Builds lean muscle and real strength numbers.
LevelIntermediate
Days per Week4
GoalStrength and Lean Muscle
Session Length55 to 65 minutes
Progression+2.5kg every 1 to 2 weeks
Day 1 — Squat Pattern
Quads · Glutes
+
Exercise
Sets x Reps
Rest
Notes
Barbell Back Squat
4 x 6–8
2 min
Bulgarian Split Squat
3 x 10 each
90 sec
Hip Abduction Machine
3 x 15
60 sec
Cable Pull-Through
3 x 15
60 sec
Day 2 — Push Pattern
Chest · Shoulders · Triceps
+
Exercise
Sets x Reps
Rest
Notes
Flat Dumbbell Press
4 x 8–10
90 sec
Dumbbell Shoulder Press
3 x 10
90 sec
Cable Flyes
3 x 15
60 sec
Tricep Rope Pushdown
3 x 12
60 sec
Day 3 — Hinge Pattern
Glutes · Hamstrings
+
Exercise
Sets x Reps
Rest
Notes
Hip Thrust
4 x 8–10
2 min
Romanian Deadlift
3 x 10
2 min
Single-Leg Romanian Deadlift
3 x 10 each
90 sec
Leg Curl
3 x 12
90 sec
Day 4 — Pull Pattern
Back · Biceps
+
Exercise
Sets x Reps
Rest
Notes
Lat Pulldown
4 x 10
90 sec
Seated Cable Row
3 x 12
90 sec
Face Pulls
3 x 15
60 sec
Hammer Curl
3 x 12
60 sec
Progression Strategy: Add 2.5kg to main lifts once all sets and reps are completed with good form. Lower body lifts often progress faster than upper body — let each lift advance at its own pace. Key Notes: Strength training does not make women bulky; it builds the lean, toned look most clients are after, far more effectively than cardio alone.
No Gym Needed
HOME WORKOUT PROGRAM
4-day bodyweight program requiring zero equipment. Builds strength, mobility, and conditioning anywhere there's floor space.
LevelAll Levels
Days per Week4
GoalGeneral Fitness, No Equipment
Session Length35 to 45 minutes
EquipmentNone required
Day 1 — Lower Body
Bodyweight legs and glutes
+
Exercise
Sets x Reps
Rest
Notes
Bulgarian Split Squat
3 x 12 each
60 sec
Use a chair or sofa edge.
Glute Bridge
3 x 20
45 sec
Step-Up
3 x 15 each
45 sec
Use a stair or sturdy box.
Wall Sit
3 x 40 sec
45 sec
Day 2 — Upper Body and Core
Push, pull, and core control
+
Exercise
Sets x Reps
Rest
Notes
Push-Up
4 x 10–15
60 sec
Diamond Push-Up
3 x 8–12
60 sec
Plank
3 x 45 sec
45 sec
Side Plank
3 x 30 sec each
45 sec
Bicycle Crunch
3 x 20
45 sec
Day 3 — Full Body Conditioning
Cardio and core circuit
+
Exercise
Sets x Reps
Rest
Notes
Mountain Climber
4 x 30 sec
30 sec
Burpee
3 x 10
45 sec
Walking Lunge
3 x 20
45 sec
Hollow Body Hold
3 x 30 sec
45 sec
Day 4 — Stability and Mobility
Balance, core, and joint health
+
Exercise
Sets x Reps
Rest
Notes
Bird Dog
3 x 10 each
45 sec
Dead Bug
3 x 10 each
45 sec
Donkey Kick
3 x 15 each
45 sec
Reverse Crunch
3 x 15
45 sec
Progression Strategy: Add reps first. Once an exercise feels easy at the top of its rep range for two sessions, slow the tempo (3 to 4 second lowering phase) or move to a harder variation (Push-Up → Diamond Push-Up). Key Notes: No equipment is not a limitation — tempo, range of motion, and unilateral work make bodyweight training plenty challenging when programmed well.
Minimal Equipment
DUMBBELL ONLY PROGRAM
4-day full-body program built entirely around a single pair of dumbbells. Ideal for home gyms, apartments, or travel.
LevelBeginner to Intermediate
Days per Week4
GoalStrength and Hypertrophy
Session Length45 minutes
EquipmentOne pair of dumbbells
Day 1 — Lower Body
Quads · Glutes · Hamstrings
+
Exercise
Sets x Reps
Rest
Notes
Goblet Squat
4 x 12
90 sec
Dumbbell Lunge
3 x 12 each
90 sec
Single-Leg Romanian Deadlift
3 x 10 each
90 sec
Step-Up
3 x 12 each
60 sec
Day 2 — Push
Chest · Shoulders · Triceps
+
Exercise
Sets x Reps
Rest
Notes
Flat Dumbbell Press
4 x 10–12
90 sec
Dumbbell Shoulder Press
3 x 10–12
90 sec
Incline Lateral Raise
3 x 15
60 sec
Single-Arm Overhead Tricep Extension
3 x 12 each
60 sec
Day 3 — Pull
Back · Biceps
+
Exercise
Sets x Reps
Rest
Notes
Single-Arm Dumbbell Row
4 x 12 each
90 sec
Dumbbell Pullover
3 x 12
60 sec
Hammer Curl
3 x 12
60 sec
Dumbbell Shrug
3 x 15
60 sec
Day 4 — Full Body and Core
Conditioning and core finisher
+
Exercise
Sets x Reps
Rest
Notes
Thruster
3 x 12
60 sec
Single-Arm Dumbbell Row
3 x 10 each
60 sec
From a plank position, alternating row each side.
Russian Twist
3 x 20
45 sec
Progression Strategy: With fixed dumbbells, progress reps first (toward the top of the range), then increase time under tension with slower tempos, then increase dumbbell weight when available. Key Notes: A single adjustable dumbbell pair (or two pairs of differing weight) covers this entire program effectively.
Active Ageing
SENIOR FITNESS PROGRAM
3-day low-impact strength and balance program designed to maintain independence, bone density, and functional movement.
LevelActive Older Adult
Days per Week3
GoalStrength, Balance, Independence
Session Length35 to 45 minutes
IntensityLight to moderate, joint-friendly
Day 1 — Lower Body Strength
Legs and balance
+
Exercise
Sets x Reps
Rest
Notes
Goblet Squat
2 x 10
90 sec
Light load or bodyweight. Hold a chair if needed.
Glute Bridge
2 x 12
60 sec
Leg Extension
2 x 12
60 sec
Light weight, controlled tempo.
Seated Leg Curl
2 x 12
60 sec
Day 2 — Upper Body Strength
Arms, shoulders, and posture
+
Exercise
Sets x Reps
Rest
Notes
Seated Cable Row
2 x 12
90 sec
Machine Chest Press
2 x 12
90 sec
Face Pulls
2 x 15
60 sec
Supports shoulder and posture health.
Machine Curl
2 x 12
60 sec
Day 3 — Balance and Mobility
Stability and fall prevention
+
Exercise
Sets x Reps
Rest
Notes
Bird Dog
2 x 8 each
60 sec
Banded Clamshell
2 x 12 each
45 sec
Cat-Cow
2 x 10
30 sec
Standing Hamstring Stretch
2 x 30 sec each
—
Calf Stretch Against Wall
2 x 30 sec each
—
Progression Strategy: Progress very gradually — add 1 to 2 reps every 2 weeks before considering more load. Consistency and joint comfort matter more than intensity here. Key Notes: Always train with full range pain-free motion. Consult a physician before starting if there are existing health conditions or joint concerns.
Corrective Exercise
REHABILITATION STARTER
3-day gentle corrective movement program for returning to training after injury, time off, or persistent niggles. Not a substitute for medical or physiotherapy care.
LevelCorrective / Rehab
Days per Week3
GoalPain-Free Movement and Stability
Session Length25 to 35 minutes
ImportantClear with a physiotherapist first
Day 1 — Core and Spine Stability
Deep core control
+
Exercise
Sets x Reps
Rest
Notes
Dead Bug
2 x 8 each
60 sec
Move slowly. Stop if any pain occurs.
Bird Dog
2 x 8 each
60 sec
Cat-Cow
2 x 10
45 sec
Glute Bridge
2 x 12
60 sec
Day 2 — Hip and Lower Body Mobility
Hip mechanics and control
+
Exercise
Sets x Reps
Rest
Notes
Banded Clamshell
2 x 12 each
45 sec
Hip 90/90 Mobilisation
2 x 8 each
45 sec
Hip Flexor Stretch
2 x 30 sec each
—
Seated Piriformis Stretch
2 x 30 sec each
—
Day 3 — Shoulder and Upper Back
Shoulder health and posture
+
Exercise
Sets x Reps
Rest
Notes
Face Pulls
2 x 15
45 sec
Band Pull-Apart
2 x 15
45 sec
Pallof Press
2 x 10 each
45 sec
T-Spine Extension on Roller
2 x 10
45 sec
Progression Strategy: Progress only when every movement is fully pain-free through its full range. Add reps before adding any resistance. Key Notes: This program is a gentle starting point, not a treatment plan. Always get clearance from a physiotherapist or doctor before beginning, especially after an injury or surgery.
Time-Efficient
BUSY PROFESSIONAL PROGRAM
3-day full-body program built around supersets to deliver a complete session in 30 to 40 minutes for clients with limited time.
LevelAll Levels
Days per Week3
GoalMaintain Strength, Save Time
Session Length30 to 40 minutes
FormatSupersets throughout
Day 1 — Full Body A
Squat and push superset pairing
+
Exercise
Sets x Reps
Rest
Notes
Goblet Squat
3 x 12
0 sec
Superset with Push-Up. Rest 60 sec after pair.
Push-Up
3 x 12
60 sec
Superset.
Single-Arm Dumbbell Row
3 x 12 each
60 sec
Plank
2 x 40 sec
30 sec
Day 2 — Full Body B
Hinge and pull superset pairing
+
Exercise
Sets x Reps
Rest
Notes
Romanian Deadlift
3 x 10
0 sec
Superset with Lat Pulldown.
Lat Pulldown
3 x 12
60 sec
Superset.
Dumbbell Shoulder Press
3 x 12
60 sec
Dead Bug
2 x 10 each
30 sec
Day 3 — Full Body C
Lunge and conditioning pairing
+
Exercise
Sets x Reps
Rest
Notes
Walking Lunge
3 x 16 steps
0 sec
Superset with Mountain Climber.
Mountain Climber
3 x 30 sec
60 sec
Superset.
Seated Cable Row
3 x 12
60 sec
Progression Strategy: Add weight when all superset reps are completed with under 60 seconds of total rest between pairs. Key Notes: Three short, focused sessions per week maintain strength and conditioning even on a packed schedule. Consistency beats session length.
Fasting-Friendly
RAMADAN FITNESS PROGRAM
3-day low-volume maintenance program designed around fasting hours. Preserves muscle and energy without overtaxing recovery.
LevelAll Levels
Days per Week3
GoalMaintenance During Fasting
Best Timing1 to 2 hrs before Iftar, or after
Session Length30 to 40 minutes
Day 1 — Lower Body
Reduced volume, moderate intensity
+
Exercise
Sets x Reps
Rest
Notes
Goblet Squat
3 x 10
90 sec
Keep effort moderate, RPE 6 to 7.
Leg Press
3 x 12
90 sec
Glute Bridge
2 x 15
60 sec
Day 2 — Upper Body
Reduced volume, moderate intensity
+
Exercise
Sets x Reps
Rest
Notes
Lat Pulldown
3 x 12
90 sec
Dumbbell Shoulder Press
3 x 12
90 sec
Seated Cable Row
2 x 12
60 sec
Day 3 — Full Body and Mobility
Light circuit and stretching
+
Exercise
Sets x Reps
Rest
Notes
Walking Lunge
2 x 16
60 sec
Plank
2 x 30 sec
45 sec
Standing Quad Stretch
2 x 30 sec each
—
Progression Strategy: This is a maintenance phase, not a growth phase. Keep loads similar to pre-Ramadan levels and focus on completing sessions consistently rather than progressing. Key Notes: Train 1 to 2 hours before Iftar or after eating and rehydrating. Prioritise water and electrolytes at Suhoor and Iftar. Reduce intensity further on low-energy days.
12-Week Journey
BEGINNER TRANSFORMATION PROGRAM
4-day structured program combining strength training and conditioning for complete beginners chasing a full body transformation.
LevelComplete Beginner
Days per Week4
Duration12 Weeks
GoalVisible Transformation
TrackingPhotos and measurements every 4 weeks
Day 1 — Lower Body Strength
Quads · Glutes · Hamstrings
+
Exercise
Sets x Reps
Rest
Notes
Goblet Squat
3 x 12
90 sec
Glute Bridge
3 x 15
60 sec
Walking Lunge
3 x 16 steps
60 sec
Day 2 — Upper Body Strength
Chest · Back · Shoulders
+
Exercise
Sets x Reps
Rest
Notes
Push-Up
3 x 10
90 sec
Seated Cable Row
3 x 12
90 sec
Dumbbell Shoulder Press
3 x 12
90 sec
Day 3 — Conditioning Circuit
Full body cardio and core
+
Exercise
Sets x Reps
Rest
Notes
Mountain Climber
3 x 30 sec
30 sec
Plank
3 x 30 sec
45 sec
Reverse Crunch
3 x 15
45 sec
Day 4 — Full Body
Whole body consolidation session
+
Exercise
Sets x Reps
Rest
Notes
Lat Pulldown
3 x 12
90 sec
Leg Press
3 x 12
90 sec
Single-Arm Dumbbell Row
3 x 12 each
60 sec
Progression Strategy: Weeks 1 to 4 focus on form and consistency. Weeks 5 to 8 add load and a 5th conditioning finisher. Weeks 9 to 12 increase intensity and introduce supersets. Key Notes: Take progress photos and measurements every 4 weeks — visible transformation tracks better through these than the scale alone. Pair training with a structured nutrition plan for best results.
Custom Program
THESE ARE SAMPLES. YOURS IS BUILT FOR YOU.
Exercise Library
EXERCISE DATABASE
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Muscle Group
How To Do It
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Supplement Guide
SUPPLEMENTS DECODED
An honest, evidence-based breakdown of every major supplement. No marketing hype — just what the research says, correct dosing, and who actually needs it.
Personalised Stack
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Knowledge Base
THE VENTEGA BLOG LIBRARY
50+ in-depth, science-backed articles on fat loss, muscle building, nutrition, supplements, training, recovery, and fitness in Dubai — written from 8+ years of real coaching experience.
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Onboarding Guide
CLIENT GUIDE
Everything you need to know before, during, and after starting your Ventega Fitness program. Read this before your first session.
The Partnership
YOUR COMMITMENT
Results are a two-way accountability structure. What you do outside sessions determines 70% of your outcome.
->Complete every assigned session, not just the ones with your coach
->Track nutrition using MyFitnessPal or a similar app
->Weigh yourself daily, report weekly averages every Sunday
->Communicate changes such as illness, travel, or stress immediately
->Attend all monthly InBody assessment appointments
📅Scheduling and Cancellation
24-hour notice required for rescheduling
Same-day cancellations are charged in full
No-shows count as a completed session
Sessions cannot be carried forward past month end
Emergencies handled case by case
📊Progress Tracking
InBody scan every 4 weeks, non-optional
Weekly weight average submitted every Sunday
Progress photos front, side, and back monthly
Training log updated every session
Monthly review covering data and plan adjustment
💬Communication
Primary contact: WhatsApp
Response time: within 4 working hours
Nutrition and training questions: anytime
Off-hours messages: answered next morning
Urgent changes: call, do not message
🥗Nutrition Rules
Follow macro targets exactly for first 4 weeks
Hit protein first at every single meal
Minimum 3 litres water daily — more on training days
Alcohol significantly impairs results — track all units
One free meal per week is built in — use it wisely
FAQ
FREQUENTLY ASKED QUESTIONS
Most clients see measurable body composition changes within 4 to 6 weeks when following their program precisely. Visible changes typically occur at 8 to 12 weeks. InBody data at 4 weeks will show changes before the mirror does.
It depends on your program. Personal training sessions take place at your preferred gym, home, or outdoor location. Online coaching programs can be designed for any equipment level including home gyms and hotel gyms. You do not need a specific gym but you do need consistent access to some form of resistance training equipment.
Yes. Ventega Fitness specialises in training around injuries, disc issues, joint problems, and chronic conditions. A full movement assessment is conducted before programming begins. Training is adapted to your specific limitations. Medical clearance may be requested for certain conditions.
Sessions are 60 minutes: 5 to 10 minute dynamic warm-up, 40 to 45 minute main program with compounds first then accessory work, and 5 to 10 minute cool-down. Every session is logged covering exercises, weights, reps, and RPE. Your next session is adjusted based on this data.
Full macro calculation based on InBody data and goals, structured meal plans with timing guidelines, food substitution lists, guidance on eating out in Dubai, adjustment every 4 weeks based on progress, and unlimited WhatsApp support for nutrition questions. Blood work interpretation is included where results are provided.
Absolutely. Programs are fully adapted for Ramadan. Training is scheduled around iftar and suhoor, nutrition targets shift to a two-window eating model, and session intensity is managed to account for fasting. Many clients achieve some of their best results during Ramadan with the right program structure.
Yes. A free 30-minute consultation either in person or via video call is available before committing to any package. During this session we cover your goals, current training status, lifestyle, and I explain exactly what your program would look like. No obligation, no hard sell. Use the contact page or WhatsApp to book.
Still Have Questions?
LET'S TALK THROUGH YOUR GOALS.
Get In Touch
BOOK YOUR FREE CONSULT
A 30-minute no-obligation consultation in person or by video call. We discuss your goals, training history, and how Ventega Fitness can deliver your results.
Contact Info
REACH ASHIK DIRECTLY
📱
WhatsApp
+971 50 739 8859 Fastest response — typically under 2 hours
Ashik personally reviews every enquiry. Response within 4 hours during working hours.
Start Here — It Is Free
FREE FITNESS ASSESSMENT
Fill in your details below and Ashik will personally review your profile and contact you within 4 hours with a tailored recommendation. No spam, no sales pressure — just honest coaching advice.
What You Get
YOUR PERSONALISED STARTING POINT
📊
Body Composition Review
Ashik will analyse your current stats and give you an honest assessment of where you stand and what is realistic for your goals.
🎯
Goal Roadmap
A clear timeline for your specific goal — fat loss, muscle gain, or recomposition — based on your actual numbers, not guesses.
💬
Personal WhatsApp Reply
Ashik personally responds to every assessment via WhatsApp within 4 hours during working hours.
✅
100% Free, Zero Obligation
This assessment costs you nothing. No credit card, no contract, no pressure. Just honest advice from a professional who has been coaching in Dubai for 8+ years.
"Most people spend months guessing in the gym. This assessment gives you a clear direction in 24 hours. Fill it in — the worst that happens is you get free coaching advice."
— Ashik S., Ventega Fitness
Assessment Form
TELL ME ABOUT YOURSELF
Ashik personally reviews every submission and replies via WhatsApp within 4 hours during working hours (Mon–Fri 6:30am–9pm, Sat 7am–12pm).
Assessment Sent!
Ashik will review your details and reach out via WhatsApp within 4 hours.
Free Tools
FITNESS CALCULATORS
24 evidence-based calculators to understand your body and set accurate targets. Use alongside InBody data for maximum precision.
TDEE Calculator
Total Daily Energy Expenditure — the total calories your body burns every day including exercise. The starting point for all nutrition programming.
BMI Calculator
Body Mass Index. A basic population metric — use alongside body fat % for a complete picture. BMI does not distinguish muscle from fat.
BMR Calculator
Basal Metabolic Rate — calories burned at complete rest. Multiply by your activity factor to get TDEE.
Macro Calculator
Calculate your daily protein, carbohydrate, and fat targets based on your TDEE and goal.
Body Fat % Estimator
US Navy method using body circumference measurements. More accurate than BMI but less accurate than InBody or DEXA.
Lean Body Mass Calculator
Your weight minus body fat. Lean mass includes muscle, bone, organs, and water — the metabolically active tissue.
FFMI Calculator
Fat-Free Mass Index — the gold standard for assessing muscular development relative to height. Natural FFMI ceiling is approximately 25.
Ideal Weight Calculator
Multiple formula estimates for ideal body weight. These are statistical averages — your actual optimal weight depends on muscle mass and body composition.
Water Intake Calculator
Daily hydration target based on weight, activity level, and climate. Dehydration of even 2% impairs performance significantly.
Protein Calculator
Daily protein target based on your goal, training status, and body weight. The most important macronutrient for body composition.
Calorie Deficit Calculator
Calculate a safe, sustainable calorie deficit for fat loss while preserving muscle mass.
Calorie Surplus Calculator
Calculate a lean bulk surplus to maximise muscle gain while minimising fat storage.
One Rep Max Calculator
Estimate your 1RM from a sub-maximal set. Use this to program percentages and track strength progress safely.
Calories Burned Calculator
Estimate calories burned during exercise using MET values. Use for cardio tracking and refuelling strategies.
Waist-To-Hip Ratio
WHR assesses cardiovascular risk and fat distribution pattern. Central adiposity (apple shape) carries higher metabolic risk.
Target Heart Rate Calculator
Training zones based on your max heart rate. Stay in the right zone for fat burn, aerobic base, or high-intensity conditioning.
VO₂ Max Estimator
Estimate maximal oxygen uptake — the best single measure of cardiovascular fitness. Based on resting heart rate or 1.5-mile run time.
Weight Loss Timeline
Estimate how long it will take to reach your goal weight at a safe, sustainable rate of loss.
Muscle Gain Timeline
Realistic muscle gain projections based on training experience. Natural rates are slower than most people expect.
Daily Step Goal Calculator
Personalised step target based on your goal, current activity, and TDEE. NEAT (non-exercise activity) is a major fat loss lever.
Meal Calorie Split Calculator
Distribute your daily calories across meals based on your schedule and training timing for optimal performance and recovery.
Strength Standards Calculator
Compare your lifts against evidence-based strength standards. Understand where you stand and what to aim for next.
Wilks / DOTS Score Calculator
Powerlifting performance metrics that normalise strength relative to body weight, allowing fair comparison across weight classes.
Body Surface Area Calculator
BSA is used in clinical settings for medication dosing and metabolic rate calculations. Uses the Mosteller or Du Bois formula.
Get Accurate Numbers
CALCULATORS ARE STARTING POINTS. INBODY IS THE TRUTH.
Credentials
CERTIFIED & ACCOUNTABLE
ACE
PERSONAL TRAINER
ISSA
PERSONAL TRAINER
REPs UAE
LEVEL 3A FULL
Nutrition
SPORTS & EXERCISE DIP.
AHA
FIRST AID CERTIFIED
Credentials & Education
CERTIFIED. ACCOUNTABLE. CONTINUALLY LEARNING.
Coach Ashik S. holds internationally recognised qualifications from ACE, ISSA, and REPs UAE — backed by a formal nutrition diploma and AHA emergency response training. Every program you receive is built on accredited, evidence-based education.
5
Primary Certs
6+
Continuing Ed
7500+
Sessions
Primary Certs
PRIMARY CERTIFICATIONS
ACE
AMERICAN COUNCIL ON EXERCISE · CPT
CERTIFIED PERSONAL TRAINER
NCCA-accredited certification covering exercise science, programme design, behaviour change, and client assessment. The gold standard for evidence-based personal training.
ACE ACCREDITEDCPT
ISSA
INTERNATIONAL SPORTS SCIENCES ASSOCIATION · CPT
CERTIFIED PERSONAL TRAINER
Comprehensive design in biomechanics, periodisation, and applied programme design for general population and athletic clientele.
ISSA CERTIFIEDCPT
REPs
REGISTER OF EXERCISE PROFESSIONALS · UAE
LEVEL 3A PERSONAL TRAINER (FULL)
REPs UAE Level 3a Full — the official Dubai Sports Council-recognised standard required to coach in licensed UAE facilities. The highest regulated level in the UAE market.
UAE RECOGNISEDLEVEL 3A FULL
DIP
SPORTS & EXERCISE NUTRITION
DIPLOMA IN SPORTS AND EXERCISE NUTRITION
Formal diploma covering macronutrient periodisation, sport-specific fuelling, supplementation strategies, and clinical applications of sports nutrition science.
DIPLOMAMACRO PROGRAMMING
AHA
AMERICAN HEART ASSOCIATION
FIRST AID & EMERGENCY RESPONSE
AHA-certified in adult first aid and emergency response procedures. Every client trains with a coach trained to act fast and competently in any emergency training situation.
FIRST AIDEMERGENCY READY
Continuing Education
CONTINUING EDUCATION
TRX Suspension Training
Full-body programming for functional fitness, mobility, and strength with minimal equipment. Ideal for hotel and outdoor sessions.
ViPR Training
Loaded movement training for functional fitness, athletic conditioning, and dynamic movement pattern development.
Posture Pro
Postural assessment and corrective exercise prescription for improving alignment and eliminating chronic pain.
Metabolic Training
High-intensity conditioning protocols for maximum caloric output and metabolic capacity improvement.
Reebok Flexible Strength
Integrated flexibility and strength programming for athletic resilience and injury prevention.
