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Off Tap Fitness

Bikini Body 1.0 is your go-to 4-day intermediate program designed specifically for women who want to sculpt shapely glutes, build round, capped delts, and create that signature hourglass look.

This full-body training series balances hypertrophy and strength work, with extra attention on glutes and shoulders to help you achieve the proportions and definition seen on the bikini stage — or just to feel your most confident in and out of the gym. 

✅ 4 sessions per week
✅ Intermediate level, ideal for lifters with some gym experience
✅ Glute + delt specialisation for balanced development

bikini

glutes

delts

hourglass

intermediate

4 days

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Bikini Body 1.0

The Bodybuilder is your ultimate 5-day intermediate to advanced program, crafted for men or women ready to take their strength and physique to the next level with a classic bodybuilding split. If you’re serious about building muscle, improving your shape, and creating well-balanced, aesthetic development head-to-toe, this is the program for you.

Focusing on the traditional push/pull/legs approach with targeted accessory work. The Bodybuilder guides you through progressive overload and smart volume distribution to help you add quality muscle, tighten weak points, and feel unstoppable both in and out of the gym.

✅ 5 sessions per week 
✅ Intermediate to advanced level, perfect for lifters with good gym experience 
✅ Balanced push/pull/legs split to maximise hypertrophy

bodybuilder

push

pull

legs

full body

5 days

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The Bodybuilder

Block 1

Bikini Body 2.0 is your go-to 5-day intermediate program designed specifically for women who want to sculpt shapely glutes, build round, capped delts, and create that signature hourglass look.

This full-body training series balances hypertrophy and strength work, with extra attention on glutes and shoulders to help you achieve the proportions and definition seen on the bikini stage — or just to feel your most confident in and out of the gym. 

✅ 5 sessions per week
✅ Intermediate level, ideal for lifters with some gym experience
✅ Glute + delt specialisation for balanced development

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Bikini Body 2.0

Block 2

The Power-Builder is your all-in-one 5-day intermediate-to-advanced program, designed for the true hybrid lifter — men and women ready to train like a powerlifter and look like a bodybuilder. If you’re serious about building raw strength while developing a well-balanced, aesthetic physique head-to-toe, this is the program for you.

Blending classic powerlifting movements with targeted bodybuilding accessory work, The Power-Builder uses smart volume distribution and strategic exercise selection to help you build strength, add quality muscle, and shore up any weak points, leaving you feeling powerful and unstoppable both in and out of the gym.

✅ 5 sessions per week 
✅ Intermediate to advanced level, perfect for lifters who are comfortable in the gym 
✅ Hybrid powerlifting/bodybuilding focus to maximise both strength and hypertrophy

powerlifter

hybrid

compunds

advanced

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The Power-Builder

Ms Wellness 1.0 is your definitive 4-day intermediate program, crafted for women who want to develop a strong lower body, shapely glutes, and powerful curves in line with the wellness category. 

This program balances compound lifts, focused glute training, and upper-body conditioning to help you build a confident, athletic silhouette.
Using a lower-body dominant split with targeted upper work and accessory core movements, Ms Wellness 1.0 will guide you to grow your legs and glutes while maintaining overall symmetry, so you can step on stage — or just step out in style — feeling your strongest yet.

✅ 4 sessions per week 
✅ Intermediate level 
✅ Emphasis on glute and leg development with complementary upper-body training

wellness

lower body dominant

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Ms Wellness 1.0

Fitness Model is your premier 5-day intermediate program, built for men who want to develop a lean, aesthetic, photo-ready physique. If your goals are to grow a balanced, muscular frame, sharpen definition, and achieve that signature cover-model look, this program is for you.

With a split designed to maximise muscle symmetry and proportion. Fitness Model blends upper-body development, targeted lower-body work, and strategic ab training. Expect to train with smart volume and movement variety to build a physique that turns heads both in and out of the gym.

✅ 5 sessions per week 
✅ Intermediate level 
✅ Balanced upper/lower split to develop a well-proportioned, lean, muscular body

fitness

lean

muscular

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Fitness Model

Metcon 1 is an 8 week, 5x week intermediate conditioning program designed to build an unbreakable engine, high work capacity, and real-world fitness - not just sweat for the sake of it.

This program blends high-intensity metabolic conditioning, dedicated upper and lower strength sessions, and a weekly “Test Your Metal” endurance challenge that pushes aerobic capacity, muscular stamina, and mental grit to their limits.

Workouts are structured, repeatable, and intentionally uncomfortable. 
You’ll rotate between short, punchy MetCons, strength days that anchor performance, and long-form conditioning sessions that demand pacing, resilience, and composure under fatigue.

This is not random HIIT.
This is planned stress, progressive overload, and controlled suffering.

Weekly Structure:
2 × MetCon sessions — high-output, repeatable conditioning designed to improve work capacity and fatigue tolerance
1 × Upper-body strength session — maintain muscle, build pressing and pulling strength
1 × Lower-body strength session — develop powerful legs to support conditioning performance
1 × Test Your Metal session — long, demanding endurance work focused on pacing, resilience, and mental toughness

Who It’s For...
Metcon 1 is best suited to:
- Intermediate trainees with a solid training base
- Athletes who enjoy pushing their limits
- Anyone wanting to improve conditioning without losing strength
- Those bored of bodybuilding-only or random circuit workouts
Not recommended for beginners.

What to Expect:
- High heart rates
- Short rest periods
- Large volumes of work
- Sessions that challenge both body and mind

You’ll finish this program fitter, stronger, and far more capable of handling discomfort — in training and beyond.

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metcon

endurance

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Metcon 1

TEST YOUR METAL workout - 1 round of each superset, rest 30 seconds between each group. Test your metal and see how hard you can go. If you can not complete the whole session. Stop where you get to and try get further each week.

3 Days at Home is a simple, effective, full-body training program designed for those who want to train consistently with minimal equipment, from the comfort of home.

Built around 3 structured sessions per week, this program targets all major muscle groups using dumbbells, resistance bands, and bodyweight movements. 
Sessions are balanced, approachable, and efficient -making it ideal for maintaining or building strength, improving muscle tone, and staying active without needing a gym.

With a clear lower body, upper body, and full-body split, 3 Days at Home removes guesswork while still providing enough stimulus to progress. Supersets and controlled rep ranges keep workouts flowing, challenging, and time-efficient.

Equipment Required:
- Dumbbells
- Resistance bands
- Bench/chair (for split squats)

Who This Program Is For
- Beginners to intermediate trainees
- Those training at home or with limited equipment
- Busy schedules needing efficient workouts
- Anyone wanting a sustainable, no-pressure routine

home workouts

dumbbells

bands

beginner

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3-Days at Home

Ms Figure 1.0 is your definitive 5-day intermediate program, designed for women who want to build the balanced, athletic shape required for the Figure division — strong, sculpted shoulders, detailed back development, and proportional lower-body strength.

This program focuses on creating upper-body width, capped delts, and back density while maintaining lower-body development to ensure symmetry and flow. Through a strategic blend of compound lifts, targeted hypertrophy work, and intelligent training volume, Ms Figure 1.0 helps you build the structure that defines the Figure physique without unnecessary fatigue or overdevelopment.

Using a full training week that alternates between upper and lower emphasis, you’ll progressively develop shape, strength, and muscular detail across all key areas — delivering the polished, balanced look that stands out on stage or elevates your everyday training.

Whether your goal is competition or simply training with purpose, Ms Figure 1.0 provides the structure to train like a Figure athlete.

✅ 5 sessions per week
✅ Intermediate level
✅ Emphasis on shoulder width, upper-back development, and balanced lower-body training
✅ Designed to build the symmetry, shape, and density of the Figure physique

Full body

Figure

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Ms Figure 1.0

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