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Build & shape

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

nutritional information

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 yourself

tws 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