12-WEEK

TRANSITION PROGRAMME

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Transformations

The Workout Programme to Build Lean Muscle

Our standard training programme is divided into two phases, each lasting six weeks and focusing on different areas, such as upper and lower body. You’ll need to commit to three weekly sessions with a trainer and one solo session to ensure consistent progress.

Each programme is carefully tailored to increase hypertrophy (muscle building), focusing on 2-4 exercises per muscle group on their respective training days. You'll complete 3-5 sets of 6-12 reps per exercise, optimized for muscle growth.

Muscle growth occurs through micro-tears in the muscle fibers caused by intense training. These tears are repaired during recovery, leading to increased muscle size and strength. Slower rep tempos, with more time under tension, are critical to maximizing these micro-tears and promoting lean muscle development.

Our 12-Week Transition Programme emphasizes the three major lifts seen in powerlifting competitions—squat, deadlift, and bench press. These compound movements engage every major muscle group, making them key to building strength, lean muscle, and overall power. Each session starts with a light warm-up to mobilize target muscles, followed by progressively heavier weighted lifts. Your trainer will closely monitor your form to ensure safe and effective progress.

Tracking Your Progress

Throughout the programme, we’ll track your strength gains and changes in body composition. We also recommend using a food-tracking app to monitor your intake of proteins, carbs, and fats. This helps your trainer adjust your nutrition plan to match your fitness goals.

Is This Programme for You?

Ask yourself the following:

Do you struggle to lose weight?
Have stubborn fat areas?
Feel stressed, tired, or "wired"?
Have difficulty gaining lean mass?
Struggle to get up in the mornings?
Experience memory loss or bloating?
Have a low sex drive or sugar cravings?
Suffer from depression or PMS?

If you answered "yes" to one or more of these, the 12-Week Transition Programme at The Gym Academy is for you. As the saying goes, "The best project you’ll ever work on is you."

While the programme is an investment, the real transformation often means you’ll need a new wardrobe—though the sense of achievement is the most valuable reward. Upon completing the programme, you’ll officially be part of The Gym Academy family. Only after completing the 12-Week Transition Programme can you move on to personalized one-on-one training.

What Are the Costs?

You can choose between two payment options:

£1,620 upfront (£45 per session)
£1,800 over three payments of £600 per month (£50 per session)

The usual price per session is £80.

What’s Next?

Ready to take your fitness to the next level? Book a free one-hour consultation with one of our personal trainers to create the best plan for you. We’re based in St Albans, and you’ll need to commit to training three times a week—so consider travel time as well.

If you're ready, click the link below to schedule your first session. We’ll also require you to agree to our terms and conditions, as we work together to achieve the best results for you

12-Week Transition Programme

At the gym, one of the most common goals is to build lean muscle.

There’s nothing wrong with training for aesthetics—most people who train hard do care about how they look. Our approach to muscle building starts by helping you get lean first. From there, we’ll create a customized plan to increase your lean muscle mass effectively.

To achieve real transformation with The Gym Academy, you'll need to commit to our 12-Week Transition Programme. This program is designed specifically to help you attain the lean, toned body you’ve been striving for.

Your Commitment

The programme requires dedication: you’ll be training three times a week for 12 weeks. Before starting, you’ll need to agree to the terms and conditions, as this programme demands consistency and commitment.

Personalized Training & Nutrition Plan

Using insights from your initial consultation with one of our trainers, we’ll create a tailored nutrition and training plan. You’ll then train with a TGA trainer three times a week to ensure you're on track.

How Badly Do You Want to Change?

We follow an 80/20 rule—80% of the time, you need to stick to the diet and training plan exactly. For the remaining 20%, we leave the choices to you—whether it’s indulging in off-plan food, taking rest days, or adding extra training. Your success will ultimately depend on your own discipline.

We expect 100% effort during every training session. Come prepared, well-rested, and with a positive mindset—because as the saying goes, “Whether you think you can, or you think you can’t, you’re right.”

Stay Committed

We understand life happens, and unforeseen circumstances may prevent you from attending a session. However, within the 12-week commitment, "I don’t have time" is not an excuse. Consistency is key to your transformation.

BOOK A FREE 1 HOUR ASSESSMENT

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TRANSITIONS

Transition 1

Kate's transition from baby mum to beach bum.

Strikes, 12 months of eating and training.

Transition 2

Jo's transition using weight loss techniques is a great example of someone changing their total lifestyle for a better quality of life.

Transition 3

Louis' transition has allowed him to increase his muscle mass, though a strength training programme. This has enabled him to lose one stone of body fat, and then increase his muscle mass for an increase in range of movement and power.