Strength Foundation
Squat, press, hinge, pull — linear then undulating periodisation with weekly load audits.
Six Programs
Pick your
Pick your
protocol.
Every program below runs on the same twelve-week architecture: screen, build, overload, retest. What changes is the tool, not the standard.
The Roster
Coached,
Coached,
capped, tracked.
Hover any row to preview the room. Every session is bookable from the app up to fourteen days ahead.
Metabolic Engine
Zone-2 base work stacked with controlled intervals. Built for cardiac output, not chaos.
Combat Conditioning
Boxing and Muay Thai mechanics translated into a repeatable strength-endurance block.
Mobility & Spine
End-range control, breath mechanics and tissue work for people who sit for a living.
1:1 Private Coaching
One coach, one athlete, one plan. Screen, program, execute, retest every four weeks.
Nutrition Protocol
Body-composition targets translated into food you will actually eat on a Tuesday.
60Minutes
14Athlete Cap
Program 01
Strength
Strength
Foundation
The spine of everything we do. Four sessions a week built around the squat, bench, deadlift and overhead press, with accessory work chosen from your screening result rather than a template.
- Weeks 1–3. Technical build at 65–72% with velocity gates. Nothing heavy until the pattern is clean.
- Weeks 4–9. Undulating overload, 78–88%, with a planned deload at week seven whether you want it or not.
- Weeks 10–12. Peak and retest. Estimated one-rep-max on all four lifts, filed against your baseline.
45Minutes
30mTurf Lane
Program 02
Metabolic
Metabolic
Engine
Conditioning that builds an engine instead of just making you tired. Eighty percent of the volume sits in zone two, because that is where the adaptation actually lives.
- Heart-rate gated. Chest strap issued on day one; screens show the room's zones live so nobody drifts.
- Mixed modal. Row, ski, bike, sled and carries — rotated to keep joints fresh across a twelve-week block.
- Retested properly. A 2 km row and a five-minute max-watt test bookend every block.
Program 03
Combat Conditioning
Six weeks of pure mechanics before anybody swings hard. Stance, guard, footwork and rotation are taught as a strength skill, then loaded into rounds on the bag and pads. Sparring is technical only, protective gear mandatory, and never in your first block.
BoxingMuay Thai
Pad Work50 min
Program 04
Mobility & Spine
Written for desks. Forty minutes of end-range control, loaded stretching, breath mechanics and thoracic work, supervised by our physiotherapist twice a week. If you arrive with a diagnosis, bring it — the plan gets built around it instead of ignoring it.
Rehab SafePhysio Led
Breathwork40 min
1:1Coach Ratio
4Week Retest
Program 05
Private
Private
Coaching
For competitive athletes, post-injury returns, and anyone whose schedule refuses to fit a class timetable. Applications are reviewed weekly because coach capacity is genuinely finite.
- Full lab intake. DEXA, VO₂, force plate and a ninety-minute movement screen before a single set is written.
- Written programming. Delivered in the app, updated weekly, with video review on your main lifts.
- Four-week retests. If the numbers stall twice, your coach rewrites the block — not your motivation.
The Method
Four steps.
Four steps.
Then repeat.
This loop runs for every member, in every program, forever. It is the only thing we are dogmatic about.
Screen
A 40-point movement assessment plus body composition. Ninety minutes, no charge, no obligation to join.
Program
Your coach writes a twelve-week block against the screen result and the number of days you can honestly commit.
Execute
Coached sessions, capped at fourteen. Every set logged, every load signed off before it goes on the bar.
Retest
Same equipment, same protocol, twelve weeks later. The number decides what the next block looks like.
Weekly Timetable
When we
When we
open the floor.
Bookable fourteen days ahead. Swap or cancel up to two hours before start with no credit penalty.
| Time | Mon | Tue | Wed | Thu | Fri | Sat |
|---|---|---|---|---|---|---|
| 06:00 | Strength | Engine | Strength | Engine | Strength | Open Floor |
| 07:15 | Engine | Strength | Mobility | Strength | Engine | Strength |
| 09:00 | Mobility | Mobility | Engine | Mobility | Mobility | Combat |
| 12:30 | Strength | Combat | Strength | Combat | Strength | — |
| 17:30 | Combat | Strength | Combat | Strength | Combat | Open Floor |
| 19:00 | Strength | Engine | Strength | Engine | Mobility | — |
| 20:15 | Mobility | Combat | Mobility | Combat | — | — |
Sunday: recovery wing and open floor only, 08:00 – 14:00. Forge and Vault members retain 24/7 biometric access on all days.
Lab & Add-Ons
Bolt these
Bolt these
onto anything.
Available to every tier. Vault members get the full set included.
Nutrition Protocol
Monthly consult with a registered dietitian, a macro target that survives real life, and a shopping list you will not resent.
PKR 9,500 / month
Performance Lab Panel
DEXA body composition, VO₂ max, force-plate asymmetry and a written interpretation from the performance lead.
PKR 14,000 / panel
Recovery Wing Pass
Unlimited contrast plunge, infrared sauna and compression boots, plus two soft-tissue sessions a month.
PKR 7,200 / month
Physiotherapy Block
Six clinical sessions with return-to-training clearance, coordinated directly with your floor coach.
PKR 18,000 / block
Corporate Squads
Private off-peak slots for teams of eight to twenty, with a quarterly health report for your HR lead.
From PKR 85,000 / month
Remote Programming
Travelling for a month? Your block ports to any gym, with weekly video review and load adjustments.
PKR 11,000 / month
Questions
Before you
Before you
book anything.
Roughly a third of every intake has never held a barbell. The screening session exists precisely so your first block is written for your current body, not an imagined one. Beginner-friendly classes are marked in the timetable and the first three weeks of Strength Foundation are technical work at light load.
Ninety minutes with a coach and, where relevant, our physiotherapist. We assess joint range, single-leg control, overhead position, breathing pattern, and baseline output on four patterns. You leave with a written report and a recommended program whether or not you sign up.
Usually yes, with conditions. Bring any diagnosis, imaging or discharge notes you have. Our physiotherapist reviews the case and either clears you into a modified block or refers you back to your clinician first. Nobody adds load without a clinical signature.
You can add a second program at any time. Switching your primary program mid-block is discouraged because it resets your progression data — but if life changes, your coach will rebuild the block rather than let you drift.
06:00 and 17:30 Strength slots typically fill four to five days out. Everything else is usually available same-day. Booking opens fourteen days ahead and the live register is visible in the app, so you always know the room before you arrive.
No joining fee, ever. Monthly memberships cancel from the app in two taps with thirty days' notice. Annual memberships can be frozen for up to sixty days a year for travel, illness or injury.
Screening is free
Start with
Start with
the assessment.
Ninety minutes, a written report, and a recommended program. No card, no pitch, no obligation to join.