Getting in shape doesn't have to be hard. Two structured gym workouts a week, proper rest in between. That's it.
Work, kids, life admin and a to-do list that breeds overnight. By 7pm the most athletic thing you do is find the remote.
The grunting. The mirrors. A bloke called Brad who wants to know what you bench. No thanks.
Macros, tempo, periodised deload weeks. You wanted to feel a bit better, not sit an exam in sports science.
Week one: unstoppable. Week three: “I'll start again Monday.” Which Monday? Nobody knows.
Good news: that's not a you problem. It's a plan problem.
You don't need more days in the gym.You need better training.
Two carefully structured workouts every week.
And between them?
Recover.
Take at least two days off between sessions and let your body do what training is designed to make it do — adapt.
You choose when you train. We give you the structure.
Every week, you'll know exactly:
All you have to do is show up and put in the work.
Train. Recover. Progress.
Every workout is written for the gym. Here's a Day 1: the exercises, the sets and reps, the rest, and how to do each one.
Week 12 · Day 1
All levelsTrain heavier. Build strength. Get stronger. Fewer reps, heavier load, proper rest.
You'll need: A squat rack, a barbell, a flat bench and a pair of dumbbells.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell back squat | 4 | 5 | 2-3 min |
| Barbell bench press | 4 | 5 | 2-3 min |
| Romanian deadlift | 3 | 6 | 2 min |
| Chest-supported dumbbell row | 4 | 6-8 | 90s |
| Plank | 3 | 45s hold | 60s |
Spoiler: it's not hard.
Sign up in about two minutes for $39 a month. No lock-in contract, no awkward phone call to cancel.
Day 1 is strength, Day 2 is hypertrophy. Every exercise comes with the sets, reps, rest and how to do it. You just turn up.
Pick your days, head to the gym, and leave at least two days off between sessions. Then back to the couch with a clear conscience. Recovery is part of the plan.
Niko is a Melbourne personal trainer who got tired of watching good people quit plans that were never built for real life. So he started writing simple ones.
METRON Fitness is everything he tells his one-on-one clients, minus the $80 session fee and the 6am car park.
“I've quit every program I've ever started. Eleven weeks in and I haven't quit this one. My husband is suspicious.”
“Two sessions a week fits around the kids. I pick the days, do exactly what's written and go home. No guesswork.”
“Shift work killed every routine I tried. Two sessions a week I can actually manage, even on nights.”
“I was scared of the gym. Now I walk in, do exactly what the program says and leave. Like a ninja in trackies.”
“Strength day, hypertrophy day, done. I pick the days, the program does the thinking. That's the whole point.”
No platinum tier, no “unlock premium” button. Just the whole thing, every week.
Two workouts a week. $39 a month. Proper rest in between.