Raise The Bar

Good Juju Barbell Club

Strength & Conditioning, Functional Training

Coaches

Faith Emmanuel and Dennis Pang

Welcome to Raise The Bar - our In-House Group Strength Training Program!

We believe that strength training should be accessible, enjoyable, and sustainable for everyone. Our in-house program is designed to empower you to take control of your fitness journey — whether you prefer training independently or as part of a supportive group.

Our proven training system is now available online, making it easier than ever for you to understand, track, and follow your strength training progress. With flexible options and clear guidance, you can stay committed to your goals, enhance your strength, and build a sustainable fitness routine that fits seamlessly into your lifestyle.

Experience the benefits of a program designed to support you every step of the way, no matter where you are.

$15 / mo

Get Raise The Bar

Guidance and Support

With our experienced coaches by your side, you'll receive in-depth guidance on proper technique and safety. This ensures that you’re training effectively and efficiently, maximizing your results while minimizing the risk of injury.

Functional Fitness for Life

Our training goes beyond just building muscle. It focuses on enhancing functional movement patterns to make everyday activities easier and reduce the risk of injury. You'll move better, feel stronger, and enjoy an improved quality of life.

Flexible Training Options

With the ability to access and follow the program remotely, you have the flexibility to train anytime, anywhere. Whether you’re at home, on the road, or at the gym, you can stay on track with your fitness goals without skipping a beat.

Join An Amazing Community

“If you want to go fast, go alone. If you want to go far, go together.” We wholeheartedly believe in this philosophy. By connecting with like-minded individuals, you’ll hold each other accountable and celebrate small wins together!

Features

Detailed Instructions

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 4 days per week

4 training sessions (2 upper, 2 lower) that’s accessible for athletes of any level or background.

Exercise Video Guidance

Video demos are attached to guide your practice and make execution easy.

Direct Communication

Built-in chat that allows you to directly communicate to the coaches and community!

Committed Teammates

A supportive community that will keep you pushing to unlock your best!

Delivered through TrainHeroic

You'll always be kept in the loop as Trainheroic will update you instantly on any new program changes or comments!

Equipment

Required

Dumbell // Barbell // Adjustable Bench

Recommended

Cable Pulley // 45' Back Extension

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Monday

Meso 2 / Upper A

Prep

Upper Body Warm-Up (A)

Upper body dynamic prep: 1-2 Rounds 1. Quadruped Thoracic Rotation: x 5 per side 2. Cat-Camel: x 5 3. Band Pull-Aparts x 10-15 4. Banded External Rotation: x 10-15 per side

Bench Press - Flat - BB - Medium Grip - Pronated

Row - Lat - Half Kneeling - Mid Pulley - One Arm - Neutral

Tricep Extension - Flat - DB - Neutral

Bench Press - Incline 50 - DB - Semi Pronated

Lateral Raise - Standing - Poliquin - DB

Tuesday

Meso 2 / Lower A

Prep

Lower Body Warm-Up (A)

Lower body dynamic prep: 1-2 Rounds 1. Ankle Dorsiflexion: x 5 per side 2. Cat-Camel: x 5 3. 90/90 Hip IR: x 5 per side 4. Clamshell + Hip extension: x 5-10 per side

Squat - Back - BB - Medium Stance

Lunge - Reverse - DB - Alternating

Plank - Side - Copenhagen - Bent Leg

Deadlift - Romanian - DB - Medium Stance

Calf Raise - Standing - DB - Single Leg

Thursday

Meso 2 / Upper B

Prep

Upper Body Warm-Up (B)

Upper body dynamic prep: 1-2 Rounds 1. Shoulder dislocates: x 5-10 2. Down-dog: x 5 3. Band Pull-Aparts x 10-15 4. Banded External Rotation: x 10-15 per side

Overhead Press - Incline 65 - BB - Medium Grip

Row - Inverted - TRX - Pronated

Pulldown - Lat - Straight Arm - Supine - Floor - Mid Pulley - Medium Grip - Neutral

Bench Press - Flat - DB - Semi Pronated

External Rotation - Seated - Arm in Front - DB - One Arm

Friday

Meso 2 / Lower 2

Prep

Lower Body Warm-Up (B)

Lower body dynamic prep: 1-2 Rounds 1. Downdog: x 5 per side 2. Cat-Camel: x 5 3. 90/90 Hip IR: x 5 per side 4. Side Plank: 20-30s per side

Deadlift - Conventional - BB - Medium Grip

Split Squat - Rear Foot Elevated - DB

Leg Curl - Lying - Decline - DB

Good Morning - Standing - BB - Medium Stance

Step-Up - Front - DB - 20cm Elevation

Coaches

More from Good Juju Barbell Club

Faith Emmanuel

Head of PGT / Group Class Manager

Dennis Pang

Head of Coaching / Program Director

Let's Raise The Bar Together!

Take the guesswork out of your fitness journey and build a sustainable lifestyle with a strength program designed for you—on your terms, at your pace.

Get Raise The Bar

FAQs

What is the structure of the "Raise The Bar" program?

The program consists of 4 strength training sessions per week, with 2 focused on upper body and 2 on lower body. The training cycle is based on a 12 week cycle (3 months) with a new program released each month.

Do I need prior experience with strength training to join?

No prior experience is necessary! The program is scaleable according to your fitness level! However, we do recommend joining the class in-person for more in-depth guidance and support to improve your technique!

How often should I attend in-person sessions (PGT classes) ?

It’s recommended to attend PGT classes at least once for each training day (since there are four different programs in a week) to learn the movements and perform them under the supervision of an experienced coach. This ensures you are using proper technique to minimize risk of injury!

What if I can’t attend an in-person session?

If you’re unable to attend an in-person session, you can use the TrainHeroic app to follow the program remotely. The app allows you to train anytime, anywhere, and track your progress.

How does the TrainHeroic app help me with my training?

The TrainHeroic app allows you to access the training program, track your weights and reps, and follow your progress over time. You don’t need to memorize your previous weights; the app will store all the data, helping you progress more effectively.

Can I mix this program with other workouts?

While the program is designed to be comprehensive, you can complement it with other workouts, especially if you have specific fitness goals. Just ensure that your overall training volume and intensity are balanced.

Is there a community aspect to the program?

Yes, there is a built-in group chat that allows you to connect and communicate with the coaches and other like-minded individuals! You'll be able to hold each other accountable and celebrate small wins together, making the fitness journey more enjoyable!

The Proof

Dr. Khim Ooi

Orthopedic trainee

Verified Athlete

"I have never lifted a barbell, until I started my strength training journey 2 years ago. With the guidance of all the experienced coaches, I am now able to deadlift and back squat 120kg confidently as well as bench press 55kg. I want to lift heavily ever after with this amazing community."

Mark Valerio

Country Sales Manager

Verified Athlete

"RTB by the Good Juju Team has been a game-changer for me, helping me build consistency and discipline that’s led to real results I can see and feel regardless of my hectic work schedule. I’d highly recommend it to anyone, whether you’re just starting out or have been in the game for years."

Joanne Ho

Mom of 3

Verified Athlete

"Strength training three times a week has helped me stay strong, energized, and healthy. It has been life-changing for my health and well-being as I turn 50. I’m now reaching personal bests I never thought possible."

Celine Ooi

RTB Regular

Verified Athlete

"I’ve gotten so much more confident with my lifts and am able to see improvements with progressive overload. I’ve learnt so much on body awareness and muscle engagement When you find your people and your safe space, it’s only upwards and onwards from hereon!"

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When you join a team you’re getting more than programming, you’re joining an online community.

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