At a Glance
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Schedule Name | base : Full Body - Strength |
Format Concept | Our foundational strength format, designed to help you start strong, build confidence, and see your progress tracked every step of the way. |
Session Length | 47 minutes |
Physiological Focus | Progressive Overload |
Member Experience Goal | Train with more room to focus, new strength equipment and a structured partner format where you take turns between sets. You log your weights as part of the experience, so you can build on what you've done and see yourself getting stronger over time. |
Timer Structure
The format timer is configured as follows should you choose to use it to guide the workout flow; it was created to mimic best practice in this sort of workout.
Element | Setting |
Stations | 6 |
Sets per Station | 3 |
Round of the room | 1 |
Work Interval | 38 seconds |
Partner Switch Time | 10 |
Transition Between Stations | 30 seconds |
Timer Flow
Members move through stations 1 → 6 in sequence, 1 times, completing 3 sets at each station before the timer signals a transition. The flow follows a circular pattern.
Position 1, starts whilst Position 2 rests.
The person who is resting is also logging their weights.
Suggested Session Breakdown
Phase | Duration | Notes |
Intro | ~5 min | Timed — at your discretion |
Warm-Up | ~4 min | Timed — at your discretion |
Main Workout Block | ~30 mins | Timer-driven |
Core Challenge Explanation | 45 seconds | Timed — at your discretion |
Core Challenge | 90 Seconds | Timer-driven |
Breathing | 1 minute | Timer-driven |
Cool-down | ~3 min | Timed — at your discretion |
Available Equipment
The following equipment is typically available at base locations for this format. Availability may vary by studio — it's worth checking your specific location. You’re not obliged to use the equipment and are free to bring and use your own.
Commonly available:
Hammer Strength: Pulley Machine with seat
Hammer Strength: Leg Press
Benches + Dumbbells
Barbells + Plates
Pairs of Dumbbells
Weight & Intensity Observations
Fitness industry standards show that customers responded well to medium to heavy loading on strength stations.
Example Workout
Below is one example of a workout. It's provided purely as a reference point.
Station | Exercise | Equipment | Domain |
1 | Reverse Lunge | Dumbbells | Unilateral Knee Dominant |
2 | Bicep Curls | Dumbbells | Accessory |
3 | Squat | Leg Press | Bilateral Knee Dominant |
4 | Seated Close Grip Row | Pulley Machine | Pull |
5 | Incline Bench Press | Benches + DB’s | Press |
6 | Deadlift | Barbells | Hinge |