Train Smart. Gain More: Inside Our 10-Week Program Strategy
At Altona Bay Training, our 10-week program isn’t just a workout plan—it’s a full-blown strategy. A strength-building, muscle-toning, cardio-pushing blueprint designed to get you in, get you out, and get you stronger than ever (with minimal fluff and maximum gains).
The Strategy Behind the Program
Over the 10 weeks, we apply the principle of progressive overload, where we gradually increase training intensity by adjusting reps, tempo, and exercise selection. The program begins with a focus on hypertrophy (muscle growth) and shifts toward pure strength development in later phases.
Each week is intentionally designed to build on the last, using the following key tools:
Reps go down, weight goes up – because lifting heavier is the goal, not re-enacting Groundhog Day with 15 reps forever.
Tempo gets spicy – especially early on, when we slow things down to build control and tension (and maybe a few character-building quad burns).
Exercise variety keeps you guessing – so you’re constantly improving without getting bored or broken.
Enter: The RPE Scale (a.k.a. “How cooked am I?”)
We know everyone’s got different energy levels, stress, and sleep quality (shout out to toddlers, night shifts, and Netflix). That’s why we use the RPE (Rate of Perceived Exertion) scale to help you dial in your effort without guesswork.
Here’s how it works:
Early weeks (RPE 6–7): “That was challenging, but I could do a few more.”
Mid-phase (RPE 7–8): “That was tough. I’ve got one, maybe two reps left.”
Final weeks (RPE 8–9+): “Do not speak to me.”
Using RPE means you're not just throwing weights around—you’re training intelligently based on your own body, not someone else’s mood board.
Week 10: Progress You Can See and Feel
At the end of the 10 weeks, members get the chance to put their progress to the test across five key movements that reflect our entire training philosophy:
Squat – Barbell Back Squat
Hinge – Deadlift or Hip Thrust
Push – Barbell Bench Press
Pull – Single Arm Row
Cardio – 30-second max effort on the Ski Erg
It’s not just about PRs (though we love those). It’s about seeing just how much fitter, stronger, and more capable you’ve become—backed by data, not vibes.
Why It Works (and Why You’ll Love It)
At Altona Bay Training, we stand by our motto: Train Smart. Gain More.
And we take that seriously—because no one has time to waste on random workouts that feel like a fitness lucky dip. Our members want fast, effective sessions that actually make them better. And that’s exactly what this program delivers.
We’re here to help you train with purpose, lift with confidence, and leave each session knowing you did something that matters—for your body, your mindset, and your long-term progress.
Smarter training. Better results. That’s how we do things at Altona Bay Training.