fbpx

GROUP online TRAINING

Group Online Training is a pre-written, progressive, and effective online training and nutrition program put together by the brilliant mind of Luke Leaman.

There are 2 options to choose from:

Men’s Group Online Training,

Women’s Group Online Training.

The Men’s Program has initial phases of hypertrophy and fat loss, then moves into Strength phases focusing on an increase in strength in the 3 main lifts (Deadlift, Squat, and Bench).

The Women’s Program has fat loss as the focus for the initial 3 phases (10 weeks), then moves into some strength/hypertrophy training, with a focus of increasing strength in the pull up and front squat, while building a nice solid foundation of muscle.

Who is group online training for?

Group Online training is for those who are not ready or able to commit to fully customised training, but who want to follow a well-structured program that has proven results in fat loss, hypertrophy, and strength. 

It is for those who have fairly general goals of losing fat, getting stronger, and growing muscle.  If you have very specific goals, you will more likely need a more custom program written solely for you.

Group online training is a good fit for you if you have access to a gym, a degree of self-motivation, minimal injuries to work around, and are familiar and confident with the compound lifts, such as the deadlift and the squat. 

START ON THE MONDAY AFTER SIGN UP!

select your ideal option below to get started with either of our Group online Training programs.

Keep scrolling for more info on the programs, or alternatively feel free to contact us at any point here.

DELIVERY

The program is delivered via the online platform Trainerize which you download onto your phone as an app.

The workouts are loaded onto the Trainerize app and scheduled into your calendar.  All workouts are clearly explained and include demonstration videos for each exercise. For your nutrition, you will have the option to work to personalised macro measurements in Trainerize, or hand measurements.

Within the app you can choose to track any progress measures that you like, including but not limited to:

  • Weight used on each exercise,
  • Body weight,
  • Body fat percentage,
  • Circumference measurements,
  • Calliper readings,
  • Health markers (blood pressure, heart rate etc), and
  • Progress pictures

There is in-app messaging with your coach so you have open lines of communication, and they can see the progress you choose to track, as well as see your activity level (when workouts are completed), and how you are tracking your food. There is as much or as little communication with your coach as you like.  All communication is done through the Trainerize platform and coaches typically reply within 24 hours.

COST

Cost is AUD 199.99 per month (which equates to just over AUD 46 per week) and payments will be processed automatically each month from the date you signed up.

There are no sign-up fees and no lock-in contracts, and you just need to give 2 weeks’ notice to cancel.

Please note that if you are located outside Australia, your bank may charge an international transaction fee and it is a good idea to check with them to determine what this is, if any.

TIME COMMITMENTS

FAQs

Is there nutrition included?

There are nutrition recommendations included, yes.  You can choose between personalised guidelines based on your biometrics and goals, or standardized hand measurements, as developed by Precision Nutrition. The nutrition recommendations change throughout the phases to match the workouts (e.g., more exercise, more food, less exercise, less food). Muscle Nerds typically start with low volume, lower food, and increase volume and food over time.  This is how the group training programs have been structured.

What if I don’t have the right equipment?

If you do not have the machines or equipment available to perform the exercises that are programmed, then let your coach know and they will give you a substitute exercise based on what you do have available to you.

What if I have an injury?

If you have an injury that needs working around, you can let your coach know and they will give you substitute exercises you are able to do instead. However, these programs have been written for able bodied people, so if you have a chronic injury that requires rehabbing, a more personalised program would be best for you, or in-person training with a rehab specialist.


How long does the program go for?

The program continues on indefinitely, so you can continue on with it for as long as you like.

 

What kind of results are typical?

As with everything, the results you get are dependent on the effort you put in and how compliant you are. The programs written are very effective, and if followed well together with control over your dietary intake, results can be quite substantial. See below results from clients who have completed these exact programs: 

Recent Group Training Transformations with MuscleNerds.

Do I need access to a gym?

The program has been designed using equipment you can expect to find in most commercial gyms and we highly recommend joining a gym if you are not already a member.  That being said, the program does provide minimal equipment versions of workouts for the first three phases, making at-home training possible.  From Phase 4 onwards, the workouts are such that gym training is necessary.