Gym Programs

We have a wide variety of free gym programs to help you with your training.

Whether you want to: get stronger; improve your deadlift strength, build your back; strengthen your core; get fit, or improve your speed and agility, there’s something for you!

Download a free program today.

Thicc Thighs Save Lives Program

Thicc Thighs Save Lives

Big Pecs Training Program

Big Pecs

Special Forces Training Program

Special Forces Training

busy person training gym program

Busy Person Training

back to building strength gym program

Back To Building Strength

build your chest gym program

Build Your Chest

Getting Fit Again

Getting Fit Again

Speed & Agility

Speed And Agility

deadlift strength gym program

deadlift strength

Losing Quarantine Fat Gym Program

Losing Quarantine Fat

Build & Strengthen Your Core Gym Program

Build And Strengthen Your Core

Build A Big Back Gym Program

Build A Big Back

Minimalist Training Gym Program

Minimalist Training Program

Summer shred gym program xgym 24/7 gym

Summer Shred

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See more on what we’re about, get a glimpse of our training culture, and stay up to date with our latest posts, stories, gym programs and offers.

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XGYM Hybrid Of The Hills Competition | 17.11.2024

XGYM Hybrid Of The Hills Competition | 17.11.2024

What an incredible day! 💛 Huge congratulations to all our competitors at our first-ever Hybrid Of The Hills.

Massive thanks to our dedicated volunteers who made it all happen:
@themoniqueattia
@barbell_kay
@badgalbon_
@shizzlemynisal
@_tliftz
@jared_lim_1
@christienowland
@petra.haiad
@pendingdivz
@n_ramila93
@kalemdempsey
@alan_au_8
@bobdogs12
& @mendisnav from @necksbackssports for treating the competitors

Stay tuned for more comp announcements for 2025! 👀

#BreakAllLimits

📹 @squat_menace

BRENTIN | FACES OF XGYM Meet Brentin. Brentin ha

BRENTIN | FACES OF XGYM

Meet Brentin.

Brentin has been a part of the XGYM community for 4 years now, since the very start.

Over this time, he’s made massive changes to his life, dropping weight from 135kg down to 88kg, working with his coach @turner_fitt to increase strength, and tick off more goals.

Brentin lives by the quote: “You miss 100% of the shots you don’t take.”

Go B! 💛

#BreakAllLimits

📹 @squat_menace

🚨 Only 1 Week Until Hybrid Of The Hills! 🚨

🚨 Only 1 Week Until Hybrid Of The Hills! 🚨

✨ Competitors, an email was sent with the lifting schedule and event details.

✨ Spectator entry is free, and we’d love to see you there! Don’t miss our live stream—details at xgym.com.au/live-event.

▪️Date: Sunday, November 17, 2024
▪️Time: Weigh-in at 10am, Lift-Off at 12pm
▪️Location: XGYM Bella Vista, H146/24-32 Lexington Dr

See you there! 💛

#BreakAllLimits

Did you know that lack of sleep can lower testoste

Did you know that lack of sleep can lower testosterone levels?

Poor sleep patterns, especially for shift workers and those with chaotic schedules, have a big impact.

Watch to hear Coach Brad talk about this.

#BreakAllLimits

Strength training offers real benefits at any age.

Strength training offers real benefits at any age. It’s never too late to improve your quality of life.

If you need help with getting started, book a complimentary session with one of our coaches. Link in bio.

#BreakAllLimits

CLIENT HIGHLIGHT | KIM Kim originally came to me

CLIENT HIGHLIGHT | KIM

Kim originally came to me wanting to lose weight. Kim and I have been working together for 15 weeks now, during this time she has displayed unmatched discipline and determination.

Kim has displayed constant efforts to make change such as constantly hitting her prescribed calories and macronutrients, steps, weigh ins and always turning up to session and doing her solo days, all while being a full time working mother!

▪️Bodyweight: 71.8 kg ➡️ to 61.8 kg (-10kg)

I’m so proud of how far Kim has come in such little time. I’m looking forward to see what Kim will later achieve moving forward with her fitness journey!

Coach: Cameron @fogfit.xgym

#BreakAllLimits

In our recent team meeting, Coach Cameron presente

In our recent team meeting, Coach Cameron presented on the best sources of Essential Amino Acids in carbs and protein sources and their DIASS scores.

Check out this quick snippet of his presentation.

Looking for advice on optimising your training? Click the link in our bio to book your complimentary coaching session.

#BreakAllLimits

URSULA The countdown is on! Ursula is just days a

URSULA

The countdown is on! Ursula is just days away from stepping onto the platform at the Commonwealth Powerlifting Championships in Sun City, South Africa! 🇿🇦

Date & Time: Monday, October 7th, 1am AEST | 5pm Local Time

▪️Coach: MJ @eetsmj

Good luck, Ursula! 💛

#BreakAllLimits

📸 @squat_menace

We had the pleasure of collaborating with the team

We had the pleasure of collaborating with the team at @momentum.physio last week to design a rehab program for a client scenario:

“25-year-old female semi-professional soccer player recovering from a right ACL rupture, with no meniscus involvement, six weeks post-op.”

Here’s a glimpse into what our coaches and the physios at @momentum.physio developed together.

#BreakAllLimits

🚨 Less than 8 weeks to go! 🚨 It’s not too

🚨 Less than 8 weeks to go! 🚨

It’s not too late to register for our Hybrid Of The Hills event, where strength meets stamina in the ultimate challenge for hybrid athletes.

▪️Date: Sunday, 17th of November 2024

▪️Time: 10am Weigh-in, 11am Start

▪️Location: XGYM Bella Vista

▪️Entry fee: $50

▪️Prizes will be presented to 1st, 2nd & 3rd place for both Male and Female categories

Details:
▪️ 1RM Bench: 3 attempts
▪️ 1RM Deadlift: 3 attempts
▪️ 2.1km Run: 3 laps of running track

Click the link in our bio to register.

#BreakAllLimits

📹 @squat_menace

BOBBIN | FACES OF XGYM Meet Ethan, AKA Bobbin. H

BOBBIN | FACES OF XGYM

Meet Ethan, AKA Bobbin.

He’s an OG member and one of the most welcoming and friendliest guys around.

We’ve watched him achieve countless milestones in the gym, and soon he’ll be hitting a big one outside the gym—getting married in just a few weeks! 🥺

Bobbin lives by the quote: “Surpass your limits.”

We 💛 Bobbin!

#BreakAllLimits

📹 @squat_menace

Meet our coaches at XGYM Bella Vista! Whether you

Meet our coaches at XGYM Bella Vista!

Whether your goal is to lose weight, build muscle, build strength, or improve your athletic performance. Our coaches will help you create a game plan to get you the results you need.

Click the link in our bio to book your complimentary session.

#BreakAllLimits

✨ Support Brandon’s 2028 Paralympic Dream! ✨

✨ Support Brandon’s 2028 Paralympic Dream! ✨

Brandon is fundraising to compete at the LA 2028 Paralympic Games.

“I will be extremely grateful of anyone that helps me by donating small or large sums to my cause or in any other way they can.”

If you like to make a donation, please click the link in our bio.

#BreakAllLimits

JED | FACES OF XGYM Meet Jed. He’s been an ins

JED | FACES OF XGYM

Meet Jed.

He’s been an inspiring member of our XGYM community for over two years now.

When he’s not lifting weights, you’ll find him catching up on the latest episodes of One Piece 🏴‍☠️🫶🏼

The quote he lives by is short, but sweet: “Never ever give up.”

Thanks Jed, for bringing your positive energy and being one of the friendliest faces at XGYM! 💛

#BreakAllLimits

📹 @squat_menace

Did you know that building strong bones NOW sets y

Did you know that building strong bones NOW sets you up for a healthier future?

Osteoporosis and bone health aren’t just topics for your grandparents – your bones are constantly changing.

A DEXA scan can help you understand your bone density early on, so you can make informed choices about your nutrition and training.

Be proactive and get your bone density checked today. Book a DEXA scan at XGYM Castle Hill. Link in our bio.

#BreakAllLimits

doi.org/10.17226/13050
doi.org/10.3803/EnM.2018.33.4.435

Are you a hybrid athlete aiming to excel in both l

Are you a hybrid athlete aiming to excel in both lifting and running? Join us for Hybrid Of The Hills, where strength meets stamina in the ultimate challenge for hybrid athletes.

▪️Date: Sunday, 17th of November 2024

▪️Time: 10am Weigh-in, 11am Start

▪️Location: XGYM Bella Vista

▪️Entry fee: $50

▪️Prizes will be presented to 1st, 2nd & 3rd place for both Male and Female categories

Details:
▪️ 1RM Bench: 3 attempts
▪️ 1RM Deadlift: 3 attempts
▪️ 2.1km Run: 3 laps of running track

Click the link in our bio to register.

#BreakAllLimits

Are you a beginner bencher or looking to refine yo

Are you a beginner bencher or looking to refine your technique?

Coach Cameron shares his top bench press tips to help you improve:

✨ Scapula Retraction: Ensures shoulder stability, improves pressing mechanics, and reduces injury risk.

✨ Arch: Shortens the bar’s path, allowing for more efficient and potentially heavier lifts.

✨ Leg Drive: Maximises tension and stability across your body.

✨ Chest Breath: Expand your ribcage as you breathe to enhance stability.

✨ Soft Touch: Maintains tension and control throughout the lift.

Have questions about optimising your bench press? Send Cameron a DM 📩

#BreakAllLimits

📹 @squat_menace

Why should training programs be tailored different

Why should training programs be tailored differently to meet the unique needs of athletes?

Coach Harry shared insights on how he designs programs for athletes versus general population clients.

Have questions on optimising your training for your sport? Send Harry a DM 📩

#BreakAllLimits

In last week’s team meeting, Coach MJ ran throug

In last week’s team meeting, Coach MJ ran through programming, specifically around managing fatigue.

And the main differences around powerlifting peaking/training and managing fatigue during and off-season for athletes.

Here’s a snippet of what he went over.

#BreakAllLimits

XGYM x MAF Deadlift For A Cause | 09.06.24 WE HAV

XGYM x MAF Deadlift For A Cause | 09.06.24

WE HAVE RAISED $5,306!

Thanks to your generous donations, remote communities will have access to healthcare, education, community development, and disaster relief, through the work of Mission Aviation Fellowship (MAF).

We are immensely grateful to all our competitors and volunteers for their big lifts and support on the day. And to everyone who purchased raffle tickets, donated, and bought apparel - we could not have done this without your help.

We’d also like to thank all the local businesses who generously donated prizes for our raffle:

@hub_by_triforce
@moveorigin
@_faradaygroup
@wildbunchflorist_
@adamcampbellconstructions
@natalies_thermotrix
@casaflairinteriors
@ireno_sydney

#BreakAllLimits

🎥 @squat_menace

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