EKT Fitness

EKT Fitness

Weightlifting, Strength & Conditioning
Coach
Em

This program is for everyone who wants to build muscle and strength, without spending hours on end in the gym.

We're not focused on aesthetics and we won't be doing 6-week ab challenges or gimmicky, flashy exercises that you see influencers doing on social media. My programming is straight forward and backed by the science. We'll be focusing on the foundational patterns of movement (squat, push, pull, hinge, lunge), while also working on aerobic fitness.

I will not run 12 week transformation challenges or promise you quick results. That's not what we're about here. I will however promise you that this program will help you to take your training to the next level.

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Smart programming
This program is focused on getting stronger. With everything laid out for you (RPE, reps, sets, rest, tempo...) all you have to do is show up and do the work. Unlimited form checks mean you can be confident that you are doing everything correctly.
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Performance focused
No weigh-ins. No measurement. No progress photos. Here, we focus less on aesthetics and more on performance goals - think PRs, progressive overload and good technique instead of just... getting abs (yawn)
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Optional cardio
Cardio doesn't have to kill your gains. This program includes optional high intensity interval work and low intensity aerobic sessions to improve your work capacity, recovery, and ensure you have the stamina you need for whatever life throws your way.
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Get more bang for your buck
You don't have to spend HOURS in the gym to get results. This program will teach you how to work at the proper intensity to build muscle. Each strength workout will have 4-6 main exercises that you can complete in 45-60 mins max.
Features
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Access to your coaches
Direct access to me via the group chat to get answers to any programming or fitness questions you have
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Programming 6 days per week
4 strength workouts, 45-60 mins 2 optional cardio workouts, 20-50 mins
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Exercise Video Guidance
You get full instructions, demo videos, and workout tips so you know exactly how to execute your lifts
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Detailed, expert instruction
A gimmick-free, no-nonsense approach to strength & fitness
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. I will push you harder, know you better, and keep you going longer, all through an app
Equipment
Required
Conventional gym equipment // Barbells and plates // Dumbbells // Cable machines // Leg press, curl, extension, etc
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Lower Body 1

Prep

A

HOW TO WARM UP

This is optional - if you'd like to just warm up by doing lighter sets of your squat that is totally OK! I've included a little bit of plyo work to help "prep" your body for squats - and also because it's good for us (specifically it's good for our tendons to jump around a little). There's some hip flexor work in there too (often neglected for glute work, but it's still important!) 2-3 rounds of the below: Hip flexor kettlebell raise x 8-10 each side Garhammers x 5-8 Pogos x 12-15

B

Barbell back squats

C

B-stance RDL

D

Glute bridges

E

Leg extension machine

Monday
Upper Body 1 

HOW TO WARM UP

A

Please watch this video - if you still have questions, then the posts below may help! https://www.instagram.com/p/Cxh5Dpto5Qp/ To sum up: You need to warm up more for things that are: - Earlier in the session - More complex (e.g. RDLs, back squats) - Heavy (e.g. leg press) You need to warm up less for things that are: - Later in the session - Less complex (e.g. bicep curls, tricep ext, leg curls) - Light

B

Seated dumbbell shoulder press

C

Single arm lat pull

D1

Face pull (high to low, seated)

D2

Single arm wrist height lateral raise

E

Tricep extension

Tuesday
Optional Zone 2 cardio 

A

Zone 2 Cardio

Wednesday
Lower Body 2

Prep

A

HOW TO WARM UP

This is optional - if you'd like to just warm up by doing lighter sets of your squat that is totally OK! I've included a little bit of plyo work to help "prep" your body for squats - and also because it's good for us (specifically it's good for our tendons to jump around a little). Plus, if you're doing the optional cardio and running for all or some of those sessions, then plyos are useful to include. There's some hip flexor work in there too (often neglected for glute work, but it's still important!) 2-3 rounds of the below: Seated single leg raise x 8-12 each side Copenhagen x 10-20 seconds per side Broad jumps x 8-10

B

Barbell RDL

C

Dumbell split squats

D

Glute med kickback

E

Leg curls

Thursday
Upper Body 2

Prep

A

HOW TO WARM UP

Please watch this video - if you still have questions, then the posts below may help! https://www.instagram.com/p/Cxh5Dpto5Qp/ To sum up: You need to warm up more for things that are: - Earlier in the session - More complex (e.g. RDLs, back squats) - Heavy (e.g. leg press) You need to warm up less for things that are: - Later in the session - Less complex (e.g. bicep curls, tricep ext, leg curls) - Light

B

Dumbbell bench press (15 deg.)

C

Rear delt cable pull

D

Cable pec press

E

Single arm bent over row

F

Incline dumbbell bicep curls

Friday
Optional intervals

A

Threshold intervals

Coach
coach-avatar Em

I'm a personal trainer and nutrition coach who specialises in hypertrophy training: building muscle and strength. With a background in running, I love showing people that they can be strong AND fast. My programming is no nonsense. Straight forward and effective, it will help you to become stronger than you thought you were capable of.

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Let's go!

I can't wait to get you started.

Start My 7-Day Free Trial
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FAQs
Who is this for?
Those who have some experience in the gym and/or with barbells who want a sustainable, long-term program for long term results. Anyone who wants to feel strong and fit, without spending hours and hours in the gym
How long do the sessions take?
Most of my sessions will take 45-60 minutes to complete, when you follow the suggested sets, reps, rest periods, etc. It's normal for them to take slightly longer at the start, as you get used to navigating the app!
My gym doesn't have XYZ machine. What do I do?
My program assumes that you access to a standard commercial facility. But if a machine is broken, or missing, don't worry. There are swaps suggested for each move. Substitutions are okay and you can always ask the group for recommendations if you're not sure.
What equipment do I need?
A full gym with machines should have everything you need. I won't be programming anything obscure! If I do, I'll provide swaps that you're more likely to have :)
How do I know if I'm doing an exercise right?
Each exercise has a video demonstration with voice over and written instructions! You also get *unlimited* form checks from me in the group chat.
How does this work?
I'll be coaching this team and managing your training calendar. You and your teammates will all follow the same training calendar (we'll be doing the same training each day). You'll have your own profile on the app so that you can log your training each day and track your progress!
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When you join a team you’re getting more than programming, you’re joining an online community.

EKT Fitness
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EKT Fitness
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EKT Fitness
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