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Banger Fitness Brand

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This training block is a mix of hypertrophy training & powerlifting training. This plan will result in you being seriously strong & jacked at the same time. This has been specifically written to make sure training fatigue does not catch up to you, allowing enough recovery to see results.

4 day a week split, relatively small exposure, but training intensity is high enough that adaptation will 100% occur.

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Get Jacked & Strong Training Block

Block 1a

Block 1b

Block 2a

Block 2b

The primary goal of this training program to improve on the general strength qualities. Very basic, but very effective in assisting with strength, power & aesthetics. 

4 day a week split, a high enough training frequency, but still allowing for intensity to be high, ensuring you see results. 

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General Strength Block

This is for beginner/intermediate trainees who are looking for a plan that will help them learn basic movements patterns & progress at a steady rate!

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Introductory Training Block

This training block is a mix of hypertrophy training & powerlifting training. This plan will result in you being seriously strong & jacked at the same time. This has been specifically written to make sure training fatigue does not catch up to you, allowing enough recovery to see results.

3 day a week split, enough exposure to training that allows you to push heavy weights hard all whilst being able to recover & positive adaptation to occur. 

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Get Jacked & Strong Training Block 

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Introductory Training Block 

The primary goal of this training program to improve on the general strength qualities. Very basic, but very effective in assisting with strength, power & aesthetics. 

3 day a week split, a high enough training frequency, but still allowing for intensity to be high, ensuring you see results. 

Great for people who have a busy school or work schedule & still want to get in & train hard & frequent!

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This training block is a mix of hypertrophy training & powerlifting training. This plan will result in you being seriously strong & jacked at the same time. This has been specifically written to make sure training fatigue does not catch up to you, allowing enough recovery to see results.

2 day a week split, relatively small exposure, but training intensity is high enough that adaptation will 100% occur.

Get Jacked & Strong 2 Day Split.png

The primary goal of this training program to improve on the general strength qualities. Very basic, but very effective in assisting with strength, power & aesthetics. 

2 day a week split, as training exposure is not high, the intensity is, ensuring you are working hard enough which will ensure results. 

If time is not on your side to get in & train, then this program is great bang for buck!

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This is for beginner/intermediate trainees who are looking for a plan that will help them learn basic movements patterns & progress at a steady rate!


If you are looking to increase lean muscle mass over a period of time, this is the program for you. Focusing on big, heavy compound movements, with lots of volume, this plan is tailored for individuals who are looking to put on size!

This plan is a 2 day a week split, as the exposure to training is not as high, the intensity is the next big factor, allowing you to still make insane progress even though you are only training twice per week!

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Hypertrophy Training Block

If you are looking to increase lean muscle mass over a period of time, this is the program for you. Focusing on big, heavy compound movements, with lots of volume, this plan is tailored for individuals who are looking to put on size!

This plan is a 3 day a week split, meaning you are going to be exposed to a decent amount of stimuli which will correlate to gains. 


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Hypertrophy Training Block 

If you are looking to increase lean muscle mass over a period of time, this is the program for you. Focusing on big, heavy compound movements, with lots of volume, this plan is tailored for individuals who are looking to put on size!

This plan is a 4 day a week split, meaning you are going to be exposed to a high amount of stimuli which will correlate to gains. 

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Hypertrophy Training Block  

Get in & out of the gym within 40 minutes. This 2 day a week plan will make sure you are targeting all areas of the body, ensuring training intensity is high to make up for the lower volume. Time is now your friend.

30-40 Minute Sessions 2 day split

Get in & out of the gym within 40 minutes. This 3 day a week plan will make sure you are targeting all areas of the body, ensuring training intensity is high to make up for the lower volume. Time is now your friend.

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30-40 Minute Sessions 3 day Split

Get in & out of the gym within 40 minutes. This 4 day a week plan will make sure you are targeting all areas of the body, ensuring training intensity is high to make up for the lower volume. Time is now your friend.

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30-40 Minute Sessions 4 day split

Get in & out of the gym with these 30-40 minute sessions, short duration but stimulative enough to incite huge results!


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30-40 Minute Sessions 5 Day Split

High volume, high frequency & intensity training regiments that will 100% result in increasing your lean muscle mass. 

5 days of hard training per week

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This is perfect for beginner trainees who are eager to get into the gym ASAP! 5 days a week starting from regressed exercise variations that will turn you into a competent gym goer in no time. All this whilst providing enough stimulus to see the change you desire!

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The primary goal of this training program to improve on the general strength qualities. Very basic, but very effective in assisting with strength, power & aesthetics. 

5 days per week, frequency is high, so volume is slightly reduced. Still reap the rewards & benefits of training 5 days per week whilst not over doing it & ensuring that recovery is possible!



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5 days a week of training that is focused around progressing strength & aesthetics. 

There is absolutely no reason why you can't get as strong as possible whilst pushing some higher volume training!

Combination of power & hypertrophy. This is super fun!   

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This is a more higher intensity mix of strength & cardio based exercise. If you enjoy the mixture of your strength work & cardio drills then this is the program for you!

This is a 2 day a week split. 

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Strength & Cardio Circuits 

Targeted for people who love a combination of getting strong & lifting weights and who also love to get the heart rate up & blood pumping. 

This 3 day a week split will absolutely do the job!  

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Strength & Cardio Circuits  

If you're looking to PB your squats then this is the program for you.

4 days of hard training a week, all with specific variations & volume targeted at improving the way you squat & therefore increase how much you will squat! 

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Squat Specific Training Block 4 day a Week

3 day a Week Training Option:

If your goal is to learn, improve & test your Squat then this is the plan for you.

The first half of these blocks focuses on refining the skill of squatting. Lots of practice & repetition.

The second half of these blocks will take what you've learnt into working up to some low volume, higher load work.

Testing your strength & skill  improvements over 6 months.  

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Squat Specific Training Block 3 day a Week

4 Day a week training split

If you are wanting to increase your bench press, then following this program will do the trick! 

All 4 training days are biased to help with increasing size & strength of the pecs, build context & awareness around the areas you should be feeling to have a controlled & efficient bench press.

This is still a full body program, with 2 training exposures to barbell bench press that will take your 1RM through the roof!

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Bench Press Specific Training Block

3 Day Training Splits

If you want to get in & train 3 days a week whilst improving your bench press, then have a crack at this!

This plan will help you take your bench press 1RM to the next level. 

Frequent exposures to different variations that will help you execute the skill much more efficiently. 

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Bench Press Specific Training Block 

This is a 3 day a week program that is aimed at getting your deadlifts better than ever. 

Upper, Lower & Full Body Training Splits, with everything having specific purpose to assist your deadlifts.

Practicing different variations, learning positions & shapes that will better your deadlifts. 

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Deadlift Specific Training Block

This is a 4 day a week training split.

Key focus on making your deadlift 1 rep max sky rocket! 

Progress with either Sumo or Conventional, the 24 weeks of this Program aims at teaching you variations, positions & feelings to get the most out of your deadlifts.

If you want to see your 1RM absolutely fly, try this program.  