Banner.png

Favicon.png

Mace Fitness

Phone Mockup 1.png

This Program is primarily for those who are attending the "Learn to Lift" in person classes at Goodlife.

This programs are designed for the Goodlife FV layout and should be completed in order (however you do not need to start at exercise 1 for the starting workout, just follow the flow (ie. exercise 5,6,7,8,1,2,3,4)

group

male

female

beginner

learntolift

build muscle

lose fat

8bf1a0cc-fe07-46e6-9a68-1668fb4d8f25s.jpg

Learn to Lift 

Learn to Lift Workouts

Welcome to the 4-Week Newcomer's Workout Program at Goodlife Fortitude Valley Gym! As your personal trainer, I've created a specialized plan to introduce you to the world of fitness with full-body workouts. This program, tailored for the equipment at Goodlife Fortitude Valley, spans four weeks and is designed to progressively build strength, improve fitness, and instill confidence in navigating the gym effectively.

Program Overview:
Weeks 1-4: Full Body Workouts
Begin with balanced and effective full-body workouts. Engage multiple muscle groups each session to develop overall strength, stability, and coordination. Ideal for beginners, these workouts provide a solid foundation for your fitness journey.


Beginner

muscle building

weight loss

Goodlife Fortitude Valley Starter Kit - Full Body (Recommended)

The first program in the Newcomer's Workout Plan is designed to provide you with a balanced and effective full-body workout. Each session will engage multiple muscle groups, helping you develop overall strength, stability, and coordination. Full-body workouts are especially beneficial for beginners as they ensure you work all major muscle groups and provide a solid foundation in fitness.  During these sessions, you will perform a variety of exercises that target different muscle groups simultaneously. This may include compound movements such as squats, deadlifts, lunges, chest presses, rows, and overhead presses. By incorporating these compound exercises, you will not only build strength but also improve your overall functional fitness.

Full Body Program 

Welcome to the 4-Week Newcomer's Push-Pull-Legs Workout Program at Goodlife Fortitude Valley Gym! As your personal trainer, I've designed a specialized plan to introduce you to the world of fitness through targeted muscle group training. This program, tailored for the equipment at Goodlife Fortitude Valley, spans four weeks and is crafted to progressively build strength, improve fitness, and instill confidence in navigating the gym effectively.

Program Overview:
Weeks 1-4: Push-Pull-Legs Basics
Start with foundational push-pull-legs workouts, targeting specific muscle groups each day for a well-rounded approach. Learn the fundamentals of weightlifting while developing strength, stability, and coordination.

Goodlife Fortitude Valley Starter Kit - Push-Pull-Legs

The second program follows a popular and effective training approach known as the push-pull-legs split. This split divides exercises into three main categories to provide targeted muscle group training.  Push Exercises: These exercises primarily focus on the muscles involved in pushing movements, including the chest, shoulders, and triceps. Examples of push exercises include bench presses, shoulder presses, tricep dips, and push-ups. By concentrating on these muscles, you will enhance upper body strength, definition, and stability.  Pull Exercises: This category emphasizes exercises that engage the back and biceps. Pull exercises involve movements like rows, pull-ups, lat pulldowns, and bicep curls. By targeting the muscles responsible for pulling motions, you will develop a strong back, improved posture, and well-defined biceps.  Leg Exercises: The leg exercises in this program focus on developing strength, stability, and muscularity in your lower body. Squats, lunges, leg presses, hamstring curls, and calf raises are examples of exercises included in the leg workouts. These exercises will help build powerful leg muscles, improve lower body function, and enhance overall athletic performance.  By following the push-pull-legs split, you will effectively train specific muscle groups while allowing adequate recovery time between sessions. This split provides a well-rounded approach to strength training and helps optimize muscle development.e description...

Push-Pull-Legs Split

Welcome to your tailored gym workout plan, crafted specifically for women looking to build muscle, enhance their gym knowledge, and shed fat. In the first phase, you'll tackle full-body workouts three times a week, providing a solid foundation for strength and endurance. As you progress to the second phase, your routine will shift to include two lower body sessions and one upper body session each week, offering a balanced approach to sculpt and tone your physique. This plan is designed to guide you through every step, helping you achieve your fitness goals with confidence and clarity. Get ready to transform your body and embrace a stronger, healthier you!

3days

c84d1887-d1c0-4c33-8399-d37f31a54f54s.jpg

HER Beginner Program 

This 4-week program includes 3 full-body workouts designed to target all major muscle groups, promoting balanced, strong, and symmetrical growth. You'll master key movement patterns that will become essential in your weight training journey

Full Body 

Block 2

Fellas! Welcome to your targeted gym workout plan, crafted for men aiming to build muscle, enhance gym knowledge, and lose fat. In the first phase, you’ll engage in full-body workouts three times a week, establishing a strong foundation and kickstarting your fitness journey. As you transition to the second phase, the focus shifts to one lower body and two upper body sessions weekly, ensuring a balanced approach to muscle development and fat loss. This plan is designed to guide you through each stage with clarity and purpose, helping you achieve your goals and gain confidence in the gym. Get ready to transform your body and elevate your fitness game!

f5cd006f-8904-416f-8046-e2ae957b3257 (1)s.jpg

HIS Beginner Program 

Upper/Lower/Upper

Welcome to your couples workout plan, designed for both partners to build muscle, improve fitness knowledge, and burn fat together. You'll tackle full-body workouts three times a week, ensuring balanced strength and endurance for both of you. This plan sets a strong foundation for your fitness journey, helping you grow stronger and healthier as a team

couple

rrreererere.jpg

Couples Beginner Program 

This training program is designed mainly for those looking for an introduction to weight lifting in the gym. It can also be used by those looking to switch up their training for a month and try new movements. 
This program is full body workout style, so you will be exposed to a range of exercises for each muscle group each workout. 
After the 4 weeks you will no doubt feel stronger and more confident in the gym, and now be able to chose a longer plan to follow and continue to improve your health and fitness 

4 weeks

Full Body

New to gym

Weights

Beginner Thumbnail.png

Gym Beginner 

A great place to start in the gym and explore not only a range of exercises, but different equipment and intensities!

Getting Started

Welcome to your empowering gym workout plan! Tailored specifically for women who want to build muscle, deepen their gym knowledge, and lose fat, this program features four dynamic workouts per week. With two upper body and two lower body sessions, you’ll achieve a well-rounded fitness foundation while focusing on strength and tone. Designed to help you gain confidence and see noticeable results, this plan will guide you through each workout with clarity and purpose. Get ready to embrace your strength and transform your fitness journey!

resistance training

muscle gain

4days

14d3131d-1aa8-46eb-9ac4-6855c11ee4f5s.jpg

HER Training Program 

The Plan

Welcome to your gym workout plan! Designed specifically for those eager to build muscle, enhance their gym knowledge, and shed unwanted fat, this plan includes a balanced mix of four workouts per week. Our approach covers all the bases: push, pull, legs, and full body workouts, ensuring a comprehensive and effective training regimen. Whether you’re new to the gym or looking to refine your routine, this plan will guide you towards your fitness goals with structure and clarity. Get ready to see results and gain confidence in every session!

HIS Training Program

Game Plan

Introducing "Bikini Baddie" - a focused five-day training program designed to help you train like a bikini athlete. This program emphasizes the areas that bikini athletes are judged on, including legs, glutes, abs, and upper body. Through a combination of targeted strength training and cardio exercises, "Bikini Baddie" aims to enhance muscle tone, definition, and overall physique. Get ready to unlock your potential, build confidence, and showcase your hard-earned physique. Commit to the challenge, embrace the process, and unleash your inner bikini baddie

5days

bikini

831bee26-eb6f-47f6-9379-852d527ca185s.jpg

Bikini Baddie 

Bikini Baddie Plan

Welcome to your men's physique gym workout plan! With five targeted workouts per week—push, pull, legs, upper body, and lower body—this program is designed to build muscle, enhance your gym knowledge, and shed fat. Each session is crafted to sculpt your physique and maximize your results, helping you achieve a powerful, well-defined look. Get ready to transform your body and reach your fitness goals with precision and confidence!

physique

c6a374cc-5b31-473f-87e3-2dfac221e23cs.jpg

Men's Physique

Physique

1 month - 4 week blocks, full body beginner program

8 Weeks

4 Week Blocks

5 - Beginner Full Body.png

Beginner Full Body

This beginner gym routine is designed to help newcomers develop overall strength, fitness, and confidence in the gym. Over the course of four weeks, you will engage in two days of focused strength training and one day of cardiovascular exercise. The strength training workouts target major muscle groups with exercises such as squats, bench presses, and rows, gradually increasing in intensity and complexity. The cardio sessions provide an opportunity for cardiovascular endurance and calorie burn. Remember to warm up before each workout, use proper form, and listen to your body's limits. With consistency and progression, this program will lay a solid foundation for your fitness journey.

Beginner Gym Routine

Mace

Hypertrophy

Muscle Building

Strength

Advanced

1 - Mace Program.png

Mace Program

The Mace block is designed to fuel BIG hypertrophy gains and strength improvements.  This comprehensive routine revolves around the three key muscle groups that I have been the cornerstone for most of my lifting journey: Legs, Chest & Arms, and Back & Shoulders.  The workout block is medium intensity and volume, striking a perfect balance between challenge and recovery for optimal muscle growth and performance.

Mace Split

Some descriptionThe primary focus of this training block is to develop strength. To achieve optimal strength gains, the program emphasizes high-intensity training in the low rep range, with longer rest periods ranging from 2 to 5 minutes. The inclusion of this strength component is strategic, as it allows us to increase our strength levels. Upon transitioning back to hypertrophy training, we'll be able to handle heavier weights within the same rep ranges as in the initial block, effectively overloading the muscles and promoting growth. Additionally, this block introduces a refreshing change in training style, providing a month of new challenges and experiences....

Strength 

The Hypertrophy & Muscular Endurance Training Program is a 2-week regimen designed to promote muscle growth and hypertrophy through higher-repetition sets and lower weights. With a focus on muscle stimulation and metabolic stress, the program aims to enhance muscle endurance and overall muscle development. By utilizing moderate weights, it prioritizes joint health and recovery while still achieving significant muscle stimulus. The 5-day training split targets different muscle groups, ensuring muscle symmetry and proportion. Participants will work in a rep range of 12-15 or 15-20, keeping rest periods relatively short to maintain intensity and metabolic stress. 

Hypertrophy & Endurance 

This modified 3-day per week gym program is well-suited for busy men for several reasons:

Time-efficient: The program only requires three days of gym workouts per week, allowing for flexibility in scheduling and accommodating a busy lifestyle. Each session can be completed in about an hour, including warm-up and cool-down, making it manageable to fit into a packed schedule.

Upper body focus: The program includes dedicated upper body strength and hypertrophy exercises on Day 1, targeting muscles like the chest, back, shoulders, and arms. This focus helps men develop a well-defined upper body, which is often a desired aesthetic goal. Building upper body strength also contributes to overall functional fitness and supports activities of daily living.

Lower body strength and power: Day 2 of the program emphasizes lower body exercises such as squats and deadlifts, which are compound movements that engage multiple muscle groups. This focus on lower body strength and power helps men build strong legs, develop explosive strength, and improve athletic performance. Strong lower body muscles also play a crucial role in maintaining overall balance and stability.

Full-body conditioning: Day 3 of the program combines full-body strength exercises with high-intensity interval training (HIIT) for conditioning purposes. This combination allows men to work their entire body while also improving cardiovascular fitness, endurance, and fat burning. The inclusion of HIIT adds an extra metabolic boost and saves time by incorporating cardio and strength training in one session.

Progressive overload: The program emphasizes progressive overload, gradually increasing weights and intensity over time. This approach stimulates muscle growth and strength gains, ensuring continued progress and preventing plateaus. Progressive overload is essential for men seeking to build muscle and strength.

Balanced muscular development: The program includes exercises targeting both the upper and lower body, ensuring a balanced approach to muscular development. This helps men avoid muscular imbalances that can lead to postural issues or increased injury risk. Balanced muscular development also contributes to overall aesthetics and functional movement.

Customizable and adaptable: The program allows for customization based on individual fitness levels, goals, and preferences. Men can adjust the weight, repetitions, and sets to suit their capabilities and progress at their own pace. The program can also be adapted to accommodate specific needs or limitations, making it versatile for different individuals.

Stress relief and overall well-being: Regular exercise has numerous benefits for mental health, including stress reduction, improved mood, and increased energy levels. Engaging in a consistent gym routine provides a dedicated time for men to focus on themselves, destress, and enhance overall well-being, which can be particularly important for busy individuals.

By following this program consistently, busy men can efficiently utilize their limited gym time to build strength, improve physique, and enhance overall fitness. It offers a balanced and effective approach to training, while also allowing flexibility and customization to accommodate individual needs and preferences. Remember to prioritize rest, recovery, and proper nutrition alongside the workout program for optimal results.

Busy

Quick

2 - Busy Guy.png

Busy Guy 

This 3-day per week gym program is specifically designed for busy men seeking a time-efficient and effective workout routine. The program focuses on targeting different muscle groups and incorporates a combination of strength training, power exercises, and conditioning work. It begins with an upper body strength and hypertrophy day, targeting the chest, back, shoulders, and arms. The second day emphasizes lower body strength and power, with exercises like squats and deadlifts to build strong legs and enhance explosive strength. The third day combines full-body strength exercises with high-intensity interval training (HIIT) for overall conditioning and cardiovascular fitness. The program follows the principle of progressive overload, allowing men to gradually increase weights and intensity to continually challenge their muscles and achieve consistent progress. It offers flexibility for customization based on individual fitness levels and goals, promoting balanced muscular development and overall well-being. By following this program, busy men can efficiently optimize their limited gym time and achieve their desired fitness outcomes.

Busy Guys lets get it 

Introducing "At Home Strength" - a targeted workout program designed to help you build strength and muscular endurance from the comfort of your own home. This program focuses on using minimal equipment to maximize your strength training potential. With exercises targeting both the upper and lower body, "At Home Strength" aims to enhance muscle tone, improve functional strength, and boost overall fitness levels. From bodyweight squats and push-ups to lunges and resistance band exercises, this program offers a variety of exercises that can be tailored to your fitness level. By following the structured workout plan and gradually increasing the intensity over time, you will progressively build strength and achieve a more resilient and toned physique. Get ready to challenge yourself, embrace the convenience of home workouts, and unlock your strength potential with "At Home Strength"!

At home

strength

3 - At Home Strength.png

At Home Strength 

This at home workout gives you no excuses not to get in a workout in now. Quick and easy to follow

Home Pump

Mace Program 

Introducing "Bikini Baddie" - a focused five-day training program designed to help you train like a bikini athlete. This program emphasizes the areas that bikini athletes are judged on, including legs, glutes, abs, and upper body. Through a combination of targeted strength training and cardio exercises, "Bikini Baddie" aims to enhance muscle tone, definition, and overall physique. This program serves as a taste tester for what a program could look like if you train with Mace online and have goals to look like a bikini model. Nutrition plans and check-ins will be included if you chose to go down the online coaching route to maximise results