PROGRAMS
Is it time to take the reins on your own training? My programs are built to give you the structure, direction, and know-how to train with purpose — no guesswork, no fluff. Each plan puts you in control, helping you build strength, improve performance, and stay accountable to yourself. These programs are designed to help you take command of your progress and unlock your potential.
BEGINNER
ADROCK/Kick-Start
Start your fitness journey with confidence. My beginner training program is designed to teach you the fundamentals, build your strength safely, and create healthy habits from day one. With simple, effective workouts and step-by-step guidance, you’ll gain the skills and confidence to set a strong foundation for lasting results.
Duration: 4 weeks (5 week program access)
Frequency: 2 x days per week
Equipment: Supported machines / body weight
Difficulty: Beginner
ADROCK/Blitz
Train like an athlete, using nothing but your own body. This program blends bodyweight strength, fitness, and athletic-style movements to build power, endurance, and agility in a fun, challenging way. You’ll move better, feel stronger, and develop the confidence and performance of an athlete.
Duration: 4 weeks (5 week program access)
Frequency: 1-2 x per week
Equipment: Bodyweight / bars
Difficulty: Beginner / intermediate
INTERMEDIATE
ADROCK/Iron
Build strength, build confidence. My strength training program is designed to help you lift smarter, move better, and get stronger week after week. With a focus progressive overload and structured programming, you’ll see measurable improvements in power, muscle, and performance—no matter your starting point.
Duration: 4 weeks (6 week program access)
Frequency: 3 x days per week
Equipment: Barbells / chin-up / body weight
Difficulty: Intermediate
ADROCK/Blitz
Elevate your fitness with a program built for results. Whether your goal is to get leaner, stronger, or improve overall health, my fitness program combines effective training, smart programming, and ongoing support to keep you motivated and on track. It’s more than just workouts—it’s a plan designed to help you feel fitter, move better, and perform at your best.
Duration: 8 weeks (12 week program access)
Frequency: 3 x days per week
Equipment: Barbells / dumbbells / body weight / cardio machines
Difficulty: Intermediate
ADVANCED
ADROCK/Athletic
Train like an athlete, no matter your starting point. This program combines strength, fitness, and athletic-style training to build power, endurance, and agility in a fun and challenging way. You’ll move better, feel stronger, and develop the confidence and performance of an athlete—all while getting fitter than ever.
Duration: 12 weeks (16 week program access)
Frequency: 4 x days per week
Equipment: Barbells / dumbbells / body weight / cardio machines
Difficulty: Advaced
ADD-ONS
Take your results even further with our add-on training programs. Designed to complement your main program, these targeted sessions focus on specific areas like mobility, core, recovery, or high-intensity bursts. They slot seamlessly into your existing plan, giving you extra tools to accelerate progress and enhance performance.
ADROCK/Liberate
This mobility program targets the key areas that unlock better movement—shoulders, hips, and thoracic spine. Each session focuses on improving range of motion, flexibility, and joint control to help you move freely, reduce stiffness, and enhance performance in both training and daily life.
Duration: Lifetime access
Frequency: As necessary
Equipment: Bodyweight / bands / roller / dumbbells / mat
Difficulty: Beginner
ADROCK/CoreX
This isn’t just an ab workout — it’s a full-core takeover. You’ll hit every angle of your midsection with focused, dynamic movements that build strength, stability, and definition. Every session challenges your balance, endurance, and power to create a rock-solid foundation that drives your performance everywhere else.
Duration: Lifetime access
Frequency: As necessary
Equipment: -
Difficulty: Beginner / intermediate
ADROCK/Jetset
Stay consistent on the road with a program built for travelers. This no-equipment workout plan keeps you strong, mobile, and fit—whether you’re in a hotel room, airport lounge, or beachside Airbnb. Every session is designed to maximise results using only your bodyweight, so you can maintain your training routine no matter where life takes you. Simple. Effective. Zero excuses.
Duration: Lifetime access
Frequency: As necessary
Equipment: -
Difficulty: Beginner / intermediate