Build & shape program
what you get
- Choose 4 or 5 training days
- 4 week mesocycles (training blocks) updated based on your progress
- Start with full body training for mesocycle 1 and then split body parts from mesocycle 2 onwards
- Progressive overload programmed for strength improvements
- Focus on lower reps and building your strength
- Get strong and build lean muscle
- This program is gym based only
nutrition options
When you sign up you’ve got three goals to choose from. You can also input your nutritional preference plus any allergies or dislikes you don’t want in your 7 day meal plan. Choose from the follow nutritional options:
- General
- Vegetarian
- Vegan
- Keto
- Pescatarian
- Gluten free
- Dairy free
- Low carb
Build & Shape nutrition goal is a surplus of calories that will help you build lean muscle - this nutrition goal can be done alongside any of the training program goals as they’re all designed to help you build muscle. However the Build & Shape training goal would be the most efficient combination.
TWS TRANSFORMATION MONTHLY
- TWS Home or Gym Workout Program
- TWS Customised 7 Day Meal Plan
- Video Demonstrations of How to Perform Exercises
- Mindset Training
- Member Exclusive App
- Connect in the private TWS community FB group
- 24/7 Email Support
- Progress Tracking
- Updated and refreshed every 4 Weeks based on your progress
- Subscription Billed Monthly
$52 USD Monthly
Recurring subscription monthly
transform yourselftws transformation quarterly
- TWS Home or Gym Workout Program
- TWS Customised 7 Day Meal Plan
- Video Demonstrations of How to Perform Exercises
- Mindset Training
- Member Exclusive App
- Connect in the private TWS community FB group
- 24/7 Email Support
- Progress Tracking
- Updated and refreshed every 4 Weeks based on your progress
- Subscription Billed Quarterly
$129 USD Quarterly
Recurring subscription quarterly
transform yourself