Training Programs / What should I choose?

Follow our tailored programs to simplify your transformation

Whether your goal is to build size or get lean, we provide you with a completely structured training plan, plus all the support and guidance you’ll need to meet your goals. Whether you like to train at home, at a gym or with a personal trainer; whether you live in the city or in regional Australia; train alone or with other people, there’s no excuses! It’s all there for you!

If you are training at home we do recommend having some basic equipment to get the most out of your program. This includes: a bench (adjustable if possible), a barbell with interchangeable weights (or fixed of a few different weights), a dumbbell set with interchangeable weights (or fixed of a few different weights), a Swiss Ball/Fit Ball, and Resistance Bands (2 sizes recommended - light and medium or depending on your level).

There are 7 programs to choose from. If you are unsure which one to choose, or decide the one you have chosen isn’t right for you, don’t worry you can change at any stage during the Challenge.

Get Fit & Healthy

The Get Fit & Healthy program is aimed at guys who:


• Don't want to train in a Gym with weights but love the great outdoors or Cardio options
• Have some body fat to lose
• May not have done a lot of exercise recently
• Can dedicate 30 – 45 minutes 4 – 6 days a week

Big Weight Loss

The Big Weight Loss Program is aimed at guys who:


• Have a Large amount of Body fat to lose
• Have neglected their Health & Fitness for some time
• Are not sure how to start their weight loss journey
• Can dedicate 3 – 4 days a week to some training in the gym or at home plus some added cardio

Get Lean & Ripped - Beginner

Designed for men who:

  • Are currently carrying a reasonable amount of body fat
  • Are relatively new to serious weight training programs
  • Want a lean and muscular physique
  • May have been in shape in the past and want to turn back the clock!

If you are carrying a fair amount of body fat and your goal is a lean and muscular body, then this LEAN program is for you. It is designed for trainers who haven’t done much serious training before, or for someone who may have been in shape some years ago and wants to work back to good shape. You will work hard in the gym, get heavily into fat burning cardio workouts, and change your diet around to stimulate maximum fat burning. In previous Challenges trainers on this LEAN program can typically burn off 10 – 15 kg’s, and in some cases much more, while making some great muscle gains.

Get Lean & Ripped

Designed for men who:

  • Are currently carrying a reasonable amount of body fat
  • Enjoy using a weight training program
  • Want a lean and muscular physique
  • May have been in shape in the past and want to turn back the clock!


If you are carrying a fair amount of body fat and your goal is a lean and muscular body, then this GET LEAN & RIPPED program is for you. It is You will work hard in the gym, get heavily into fat burning cardio workouts, and change your diet around to stimulate maximum fat burning. In previous Challenges trainers on this LEAN program can typically burn off 10 – 15 kg's, and in some cases much more, while making some great muscle gains.

This Program has Beginner, Intermediate and Advanced Options

Get Lean & Ripped - Advanced

This program is based on the program Master Coach John Delinac followed in 2011 to win the MAX'S Muscle-Up Challenge. Since then, with his experience in Personal Training and using these protocols on many of his own clients, he has made a few adjustments that have seen even better results.

It is suited to guys who have either followed the LEAN Intermediate and/or MASS programs in previous Challenges, or who are established trainers looking to take their training and physique to the next level again.

It is great combination of strength and hypertrophy training to ensure you pack on quality muscle whilst maximising fat loss!

Build Strength & Size

Designed for men who:

  • Want a serious weight training program
  • Are naturally ‘skinny’ with a fast metabolism
  • Are NOT currently carrying a large amount of body fat

If you are a typically skinny or naturally lean person with a fast metabolism and you want to add some muscular size and strength then this “BUILD STRENGTH & SIZE” program is for you. This program is designed to add quality muscle and size to your body over 12 weeks. The word “quality’ is key, as the plan is to build good solid muscle not fat! The object of this plan is to pack on as much size and muscle as you can during the first 6 – 8 weeks then adjust your diet and training over your final 4 weeks to lean up a little and reveal your amazing new muscular body!

This Program has Beginner, Intermediate and Advanced options

Build Strength & Size - Intermediate

Designed for men who:

  • Have solid experience in weight training programs
  • Like eating big and training hard & heavy!
  • Are ready to get serious about getting maximum results in size

If you are someone who has trained for some time but never really got serious about getting maximum results, then this program is for you. We want you to train big, eat big, rest big, and do it consistently for 12 weeks. It’s a solid commitment but we guarantee great results if you stick to the plan! You will go all out with heavy training and a high protein and high kilojoule diet for your first 8 weeks. Then in your last 4 weeks you will tighten up your diet and up your fat burning workouts to burn off some fat and reveal your awesome new mass. If you like hard heavy training and big eating you’re going to enjoy this intermediate level program.

Build Strength & Size - Advanced

This is a very basic but extremely effective training program for returning MASS Challengers, or established trainers in their first Challenge who are really wanting to take their strength and muscle gains to the next level!

Working with the 4 main lifts – Squats, Deadlifts, Bench Press and Overhead Press, it has been designed with just enough intensity to ensure Challengers keep gaining strength, without burning out.

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