Our guides

This is a program for you who want to build a more X-shape physique. A type of body form with a narrow waist, a round butt and a muscularly V-shaped back.

 

The program is built on high reps, challenging weight increases and a mix of super sets and giant sets. High intense cardio is included in the program.

 

8 weeks long

5-6 sessions/week

(4 workout days followed by 1 rest day + 3 workout days followed by 1 rest day)

 

This is a follow-up to the program FIRST EDITION. A program for the one wanting a more x-shape looking physique. If you have not followed the first version, we recommend that you start with that one, to keep up with what Anna will go through in this program.

The program is built on a mix of high and low reps with some pyramid sets included to give you a real challenge. Cardio intervals are included in the program.

8 weeks long

5-6 sessions/week

(3 workout days followed by 1 rest day + 4 workout days followed by 1 rest day)

 

This is a program for you who want to increase strength and build more muscles at the same time.

The program is tough and focused on compound movements.   Based on a mix between high and low reps. No cardio included.

8 weeks long

6 sessions/week

(6 workout days followed by 1 rest day)

This is a the second program in the serie THICK & STRONG. If you haven't done the first one before, we recommend to start with that one. 

The program is tough and focused on compound movements.   Based on a mix between high and low reps. No cardio included.

8 weeks long

5 sessions/week

(3 workout days followed by 1 rest day + 2 workout days followed by 1 rest day)

This is a program for you who want to increase strength and build more muscles while working out 1-3 times per week. The program is based on full body workouts.

24 sessions

1-3 sessions/week. Add rest days to fit your busy schedule

This edition of the xshape program is about building strength while building volume - more muscle mass, and tighten the body at the same time. The program is based on a mix of high and low reps together with super sets and circles. 

Cardio is included at the end of some workouts.

 

8 weeks long

5 days/week

This is the second program in the total transformation series. The guide is all about building strength while building volume - more muscle mass, and tightening the body at the same time. The program is based on a mix of high and low reps together with super sets and circles. 

 

Cardio is included at the end of some workouts.

 

8 weeks long 

5 days per week 

Total Transformation home is a guide designed to increase in strength, build muscles  and tighten your body at the same time - all done at home! The program is based on a mix between high reps, super sets and circles. 

8 weeks long

5 days/week

This is the second guide in the the total transformation home edition. This is a guide designed to increase in strength, build muscles and tightening your body at the same time - all done from home! The program is based on a mix between high reps, super sets and circles. 

 

8 weeks long

5 days / week 

This is a program from the total transformation series with fewer training days per week. The guide is all about building strength while building volume - more muscle mass, and tightening the body at the same time. The program is based on a mix of high and low reps together with super sets and circles. 

 

8 weeks long 

4 days per week 

The goal with this program is to grow muscles, your self-esteem and self-belief in the gym. I want you to challenge yourself with weights and give that little extra because you ARE stronger than you think!

The program's split is push/pull/legs with some variations, this allows you to train every muscle group every week but we'll have an extra focus on our legs and glutes. 

 

8 weeks long

5 training days/week

 

This is the second program in Matildas Let's grow series. The goal with the program is to both grow muscles and your self-esteem in the gym. 

The program's split is push/pull/legs with some variations and extra focus on our legs and glutes. This will allow you to train all muscle groups every week. 

 

8 weeks long

5 training days/week

This program is perfect for anyone looking to build lean muscle and achieve a more fit look along with gaining strength and feeling strong.

 

8 weeks long

5 training days/week

A series of challenging guides created by our coach Isak Melin. Faster gains is a gym based guide with 3 workouts per week. The guide is created with the intention of building an even strength throughout the whole body. Based on an intense push/pull/legs split.

 

5 weeks long 

3 training days/week 

A series of challenging guides created by our coach Isak Melin. Faster gains 2.0 is a gym based guide with 4 workouts per week. The guide is created with the intention of building an even strength throughout the whole body. The split is based on an intense push/legs/shoulders & calves/pull split. 

 

5 weeks long 

4 training days/week 

A series of challenging guides created by our coach Isak Melin. Faster gains advanced is a gym based guide with 5 workouts per week. The guide is created with the intention of building an even strength throughout the whole body. Based on an intense chest & core/legs/shoulders/back & core/ arms&calves split. 

 

5 weeks long 

5 training days/week 

Fit edition is a program with focus on tightening your body and maximizing fat burn. The program is based on a mix between compound movements, circles and plyo exercises. Rest time will also be important during this program in order to keep your workouts effective. High intense cardio intervals are included. 

 

8 weeks long

5-6 sessions/week 

(3 workout days followed by 1 rest day)

This is the second program in the FIT EDITION series. This is a program for you who want to get fitter and tighten your body while striving for more X-shape. We recommend you to complete the fit edition programs in the correct order for the best result! 

 The program is based on a mix between compound movements, circles and plyo exercises. Rest time will also be important during this program in order to keep your workouts effective. High intense cardio intervals are included. 

 

8 weeks long

5-6 sessions/week

(3 workout days followed by 1 rest day)

This is the third program in the FIT EDITION series. This is a program for you who want to get fitter and tighten your body while striving for more X-shape.

 

We recommend you to complete the fit edition programs in the correct order for the best result! 

 The program is based on a mix between compound movements, circles and plyo exercises. Rest time will also be important during this program in order to keep your workouts effective. High intense cardio intervals are included. 

8 weeks long

6 sessions/week

(3 workout days followed by 1 rest day)

This is the fourth program in the FIT EDITION series. This is a program for you who want to get fitter and tighten your body while striving for more X-shape.

 

We recommend you to complete the fit edition programs in the correct order for the best result! 

The program is based on a mix between compound movements, circles and plyo exercises. Rest time will also be important during this program in order to keep your workouts effective. High intense cardio intervals are included. 

8 weeks long

6 sessions/week

(3 workout days followed by 1 rest day)

This is a home program, so you can do the whole program from home. All you need is dumbbells or bottles of water.

 

The program is based on a mix between functional exercises, plyo and circles. Rest time will be clocked and are important during the program in order to stay effective. Focus of the program will be tightening your body and maximizing fat burn. 

 

8 weeks long

5-6 sessions/week

(3 workout days followed by 1 rest day)

This is the second edition of the fitedition home program! You can do the whole program from home. All you need is dumbbells or bottles of water.

We recommend you to complete the fit edition programs in the correct order for the best result! 

The program is based on a mix between functional exercises, plyo and circles. Rest time will be clocked and are important during the program in order to stay effective. Focus of the program will be tightening your body and maximizing fat burn. 

 

8 weeks long

5-6 sessions/week

(3 workout days followed by 1 rest day)

This is a program from the FITEDITION series, with fever training days per week.

Fit edition is a program with focus on tightening your body and maximizing fat burn. The program is based on a mix between compound movements, circles and plyo exercises. Rest time will also be important during this program in order to keep your workouts effective. High intense cardio intervals are included. 

 

8 weeks long

4 sessions/week 

(2 workout days followed by 1 rest day + 2 workout days followed by 2 rest days )

A program focused on shaping and toning your body at the same time. The workouts are effective and the rest will be timed in-between your sets. Low intense cardio included. 

 

8 weeks long

5 sessions/week

(3 workout days followed by 1 rest day + 2 workout days followed by 1 rest day)

This is a program with focus on becoming more athletic, enhancing body control and getting more fit at the same time. Primary goal will be on functional moves such as push ups, pull ups and burpees. 

 

8 weeks long

5 sessions/week

(3 workout days followed by 1 rest day + 2 workout days followed by 1 rest day)

This edition of the xshape program is about building strength while building volume - more muscle mass, and tighten the body at the same time. The program is based on a mix of high and low reps together with super sets and circles. 

Cardio is included at the end of some workouts.

 

8 weeks long

5 days/week

This is the second program in the total transformation series. The guide is all about building strength while building volume - more muscle mass, and tightening the body at the same time. The program is based on a mix of high and low reps together with super sets and circles. 

 

Cardio is included at the end of some workouts.

 

8 weeks long 

5 days per week 

Total Transformation home is a guide designed to increase in strength, build muscles  and tighten your body at the same time - all done at home! The program is based on a mix between high reps, super sets and circles. 

8 weeks long

5 days/week

This is the second guide in the the total transformation home edition. This is a guide designed to increase in strength, build muscles and tightening your body at the same time - all done from home! The program is based on a mix between high reps, super sets and circles. 

 

8 weeks long

5 days / week 

This is a program from the total transformation series with fewer training days per week. The guide is all about building strength while building volume - more muscle mass, and tightening the body at the same time. The program is based on a mix of high and low reps together with super sets and circles. 

 

8 weeks long 

4 days per week 

This is a program for you who want to build muscles and burn fat at the same time.

 

The program is designed by Louise Gynnerstedt - to amplify your feminine shapes by tightening the waist, build larger thighs and buttocks, develop your upper body and tone your arms and shoulders.

 

You can't control where on your body you lose fat from and therefore Louise stand for a well-trained physique - where we work with illusions to achieve an hourglass figure.

 

We will focus on STRENGTH TRAINING to build up the body, so that it becomes strong and tight instead of just skinnier with loose skin.

 

24 weeks long - divided in 3 phases

5 sessions/week in phase 1 (2 workout days followed by 1 rest day)

You’ll get more rest days/week the further you’ll get in the program.  

This program is for those who want to burn fat and build muscle at the same time. By both strength training to shape the body like an hourglass and at the same time work up the breath at challenging intervals. This is a program that includes all parts, where the workouts should be effective and fun, but as always developing in the sense that strength training is in the first breath!

8 weeks

5 days / week 

This program is perfect for anyone looking to build lean muscle and achieve a more fit look along with gaining strength and feeling strong.

 

8 weeks long

5 training days/week

A 16 week long guide divided into two phases in order to maximize your results. The workouts are pyramid based and will challenge you and take you to your next level! The guide is based on an intense legs/pull/legs & glutes/push & shoulders split.

 

16 weeks long

4 training days/week 

A 16 week long guide divided into two phases in order to maximize your results. The workouts are pyramid based and will challenge you and take you to your next level! The guide is based on an intense push/pull/push & shoulders/legs split.

 

16 weeks long

4 training days/week 

This is a program for you who want to build a more X-shape physique. A type of body form with a narrow waist, a round butt and a muscularly V-shaped back.

 

The program is built on high reps, challenging weight increases and a mix of super sets and giant sets. High intense cardio is included in the program.

 

8 weeks long

5-6 sessions/week

(4 workout days followed by 1 rest day + 3 workout days followed by 1 rest day)

 

This is a follow-up to the program FIRST EDITION. A program for the one wanting a more x-shape looking physique. If you have not followed the first version, we recommend that you start with that one, to keep up with what Anna will go through in this program.

The program is built on a mix of high and low reps with some pyramid sets included to give you a real challenge. Cardio intervals are included in the program.

8 weeks long

5-6 sessions/week

(3 workout days followed by 1 rest day + 4 workout days followed by 1 rest day)

 

Legsmasher is a program focused on building legs and maximizing your muscular growth of your quads, hamstrings and glutes. The program includes upper body sessions as well. No cardio in the program. 

8 weeks long

5 sessions/week

(3 workout days followed by 1 rest day + 2 workout days followed by 1 rest day)

The Legsmasher - home edition is a program you can do from home. All you need is a pair of dumbbells (or 2 water bottles ex) and a miniband. The program focus on building legs and maximizing your muscular growth of your quads, hamstrings and glutes. The program includes upper body sessions as well. 

8 weeks long

5 sessions/week

(3 workout days followed by 1 rest day + 2 workout days followed by 1 rest day)

Booty edition is a program focused on booty building. The program is designed to help finding mind muscle connection with your glutes in order to reach optimal muscular development. Your whole body will be trained during the program. 

8 weeks long

5-6 sessions/week

(3 workout days followed by 1 rest day + 4 workout days followed by 1 rest day)

Booty Edition Home is one of the guides from the home series and has a primary focus on booty building at home. The program is designed to help finding mind muscle connection with your glutes in order to reach optimal muscular development. Your whole body will be trained during the program. 

All you need is a pair of dumbbells (or 2 water bottles) and a mini band. 

8 weeks long

5-6 sessions/week

(3 workout days followed by 1 rest day + 4 workout days followed by 1 rest day)

This is a program for you who want to increase strength and build more muscles at the same time.

The program is tough and focused on compound movements.   Based on a mix between high and low reps. No cardio included.

8 weeks long

6 sessions/week

(6 workout days followed by 1 rest day)

This is a the second program in the serie THICK & STRONG. If you haven't done the first one before, we recommend to start with that one. 

The program is tough and focused on compound movements.   Based on a mix between high and low reps. No cardio included.

8 weeks long

5 sessions/week

(3 workout days followed by 1 rest day + 2 workout days followed by 1 rest day)

Booty Queen is a program focused on booty gains. Perfect as a follow up after completing Booty Edition or if you experience you already possess a good mind muscle connection with your glutes muscles. 

During the program you will be working your whole body. No cardio is included in the program. 

8 weeks long

5 sessions/week

(3 workout days followed by 1 rest day + 2 workout days followed by 1 rest day)

Sexy back is a program focused on building a stronger, v-shaped back. The program is designed to maximize back development which include your: scapulas, trapezius, lats and lower back. You'll train your whole body but keep the focus at your back gains. No cardio included in the guide.

8 weeks long

5 sessions/week

(3 workout days followed by 1 rest day + 2 workout days followed by 1 rest day)

This is a program for you who want to build muscles and burn fat at the same time.

 

The program is designed by Louise Gynnerstedt - to amplify your feminine shapes by tightening the waist, build larger thighs and buttocks, develop your upper body and tone your arms and shoulders.

 

You can't control where on your body you lose fat from and therefore Louise stand for a well-trained physique - where we work with illusions to achieve an hourglass figure.

 

We will focus on STRENGTH TRAINING to build up the body, so that it becomes strong and tight instead of just skinnier with loose skin.

 

24 weeks long - divided in 3 phases

5 sessions/week in phase 1 (2 workout days followed by 1 rest day)

You’ll get more rest days/week the further you’ll get in the program.  

This program is for those who want to burn fat and build muscle at the same time. By both strength training to shape the body like an hourglass and at the same time work up the breath at challenging intervals. This is a program that includes all parts, where the workouts should be effective and fun, but as always developing in the sense that strength training is in the first breath!

8 weeks

5 days / week 

This edition of the xshape program is about building strength while building volume - more muscle mass, and tighten the body at the same time. The program is based on a mix of high and low reps together with super sets and circles. 

Cardio is included at the end of some workouts.

 

8 weeks long

5 days/week

This is a program from the total transformation series with fewer training days per week. The guide is all about building strength while building volume - more muscle mass, and tightening the body at the same time. The program is based on a mix of high and low reps together with super sets and circles. 

 

8 weeks long 

4 days per week 

This is the second program in the total transformation series. The guide is all about building strength while building volume - more muscle mass, and tightening the body at the same time. The program is based on a mix of high and low reps together with super sets and circles. 

 

Cardio is included at the end of some workouts.

 

8 weeks long 

5 days per week 

The goal with this program is to grow muscles, your self-esteem and self-belief in the gym. I want you to challenge yourself with weights and give that little extra because you ARE stronger than you think!

The program's split is push/pull/legs with some variations, this allows you to train every muscle group every week but we'll have an extra focus on our legs and glutes. 

 

8 weeks long

5 training days/week

 

This is the second program in Matildas Let's grow series. The goal with the program is to both grow muscles and your self-esteem in the gym. 

The program's split is push/pull/legs with some variations and extra focus on our legs and glutes. This will allow you to train all muscle groups every week. 

 

8 weeks long

5 training days/week

This program is perfect for anyone looking to build lean muscle and achieve a more fit look along with gaining strength and feeling strong.

 

8 weeks long

5 training days/week

A series of challenging guides created by our coach Isak Melin. Faster gains is a gym based guide with 3 workouts per week. The guide is created with the intention of building an even strength throughout the whole body. Based on an intense push/pull/legs split.

 

5 weeks long 

3 training days/week 

A series of challenging guides created by our coach Isak Melin. Faster gains 2.0 is a gym based guide with 4 workouts per week. The guide is created with the intention of building an even strength throughout the whole body. The split is based on an intense push/legs/shoulders & calves/pull split. 

 

5 weeks long 

4 training days/week 

A series of challenging guides created by our coach Isak Melin. Faster gains advanced is a gym based guide with 5 workouts per week. The guide is created with the intention of building an even strength throughout the whole body. Based on an intense chest & core/legs/shoulders/back & core/ arms&calves split. 

 

5 weeks long 

5 training days/week 

Athletic & Fit is a program focused on becoming more athletic, enhancing body control and getting fitter at the same time.

Our primary focus will be in functional exercises such as push ups, pull ups and burpees.

 

8 weeks long

5 sessions/week

(3 workout days followed by 1 rest day + 2 workout days followed by 1 rest day)

This is a the second guide in the serie ATHLETIC & FIT. If you haven't done the first one before, we recommend to start with that one. This guide is for you who want to become more athletic and fit. 

Our primary focus will be in functional exercises such as push ups, pull ups and burpees.

 

8 weeks long

5 sessions/week

(3 workout days followed by 1 rest day + 2 workout days followed by 1 rest day)

Booty edition is a program focused on booty building. The program is designed to help finding mind muscle connection with your glutes in order to reach optimal muscular development. Your whole body will be trained during the program. 

8 weeks long

5-6 sessions/week

(3 workout days followed by 1 rest day + 4 workout days followed by 1 rest day)

Booty Edition Home is one of the guides from the home series and has a primary focus on booty building at home. The program is designed to help finding mind muscle connection with your glutes in order to reach optimal muscular development. Your whole body will be trained during the program. 

All you need is a pair of dumbbells (or 2 water bottles) and a mini band. 

8 weeks long

5-6 sessions/week

(3 workout days followed by 1 rest day + 4 workout days followed by 1 rest day)

Booty Queen is a program focused on booty gains. Perfect as a follow up after completing Booty Edition or if you experience you already possess a good mind muscle connection with your glutes muscles. 

During the program you will be working your whole body. No cardio is included in the program. 

8 weeks long

5 sessions/week

(3 workout days followed by 1 rest day + 2 workout days followed by 1 rest day)

Legsmasher is a program focused on building legs and maximizing your muscular growth of your quads, hamstrings and glutes. The program includes upper body sessions as well. No cardio in the program. 

8 weeks long

5 sessions/week

(3 workout days followed by 1 rest day + 2 workout days followed by 1 rest day)

The Legsmasher - home edition is a program you can do from home. All you need is a pair of dumbbells (or 2 water bottles ex) and a miniband. The program focus on building legs and maximizing your muscular growth of your quads, hamstrings and glutes. The program includes upper body sessions as well. 

8 weeks long

5 sessions/week

(3 workout days followed by 1 rest day + 2 workout days followed by 1 rest day)

Sexy back is a program focused on building a stronger, v-shaped back. The program is designed to maximize back development which include your: scapulas, trapezius, lats and lower back. You'll train your whole body but keep the focus at your back gains. No cardio included in the guide.

8 weeks long

5 sessions/week

(3 workout days followed by 1 rest day + 2 workout days followed by 1 rest day)

Sexy back home edition is a guide focused on building a strong v-shaped back at home! The program is designed to maximize your back development such as your scapulas, trapezius, lats and lower back.

All you need is a pair of dumbbells (or something to use as dumbbells, such as water bottles etc) and a miniband. 

8 weeks long

5 sessions/week

(3 workout days followed by 1 rest day + 2 workout days followed by 1 rest day)

Vacay home is the perfect guide if you want to keep up your training and still get amazing results during your vacation without spending hours at the gym. The program is based on effective workouts. 

In this program the only thing you need is dumbbells or something you can use instead of dumbbells, for example 2 bottles of water.

20 sessions

3-5 sessions/week. Add rest days as you like. 

Home is the guide suitable to choose when you want to workout completely at home. Focus on building more of a x-shape and divided into an upper- lower body split.

In this program the only thing you need is dumbbells or something you can use instead of dumbbells, for example 2 bottles of water. 

8 weeks

4 sessions / week. Add rest days as you like

Sexy back home edition is a guide focused on building a strong v-shaped back at home! The program is designed to maximize your back development such as your scapulas, trapezius, lats and lower back.

All you need is a pair of dumbbells (or something to use as dumbbells, such as water bottles etc) and a miniband. 

8 weeks long

5 sessions/week

(3 workout days followed by 1 rest day + 2 workout days followed by 1 rest day)

Booty Edition Home is one of the guides from the home series and has a primary focus on booty building at home. The program is designed to help finding mind muscle connection with your glutes in order to reach optimal muscular development. Your whole body will be trained during the program. 

All you need is a pair of dumbbells (or 2 water bottles) and a mini band. 

8 weeks long

5-6 sessions/week

(3 workout days followed by 1 rest day + 4 workout days followed by 1 rest day)

The Legsmasher - home edition is a program you can do from home. All you need is a pair of dumbbells (or 2 water bottles ex) and a miniband. The program focus on building legs and maximizing your muscular growth of your quads, hamstrings and glutes. The program includes upper body sessions as well. 

8 weeks long

5 sessions/week

(3 workout days followed by 1 rest day + 2 workout days followed by 1 rest day)

This is a home program, so you can do the whole program from home. All you need is dumbbells or bottles of water.

 

The program is based on a mix between functional exercises, plyo and circles. Rest time will be clocked and are important during the program in order to stay effective. Focus of the program will be tightening your body and maximizing fat burn. 

 

8 weeks long

5-6 sessions/week

(3 workout days followed by 1 rest day)

This is the second program in the fit edition home seriers. All you need is dumbbells or bottles of water.

The program is based on a mix between functional exercises, plyo and circles. Rest time will be clocked and are important during the program in order to stay effective. Focus of the program will be tightening your body and maximizing fat burn. 

 

8 weeks long

5-6 sessions/week

Total Transformation home is a guide designed to increase in strength, build muscles  and tighten your body at the same time - all done at home! The program is based on a mix between high reps, super sets and circles. 

8 weeks long

5 days/week

This is the second guide in the the total transformation home edition. This is a guide designed to increase in strength, build muscles and tightening your body at the same time - all done from home! The program is based on a mix between high reps, super sets and circles. 

 

8 weeks long

5 days / week 

This is program is for you who are pregnant and want to keep up with your training during pregnancy!

The program has 3 parts, adapted to different conditions and experiences. You can either start with part 1 and continue with 2 and 3 or you can choose one/two of them. Regardless of which of the three different parts you start with, we recommend you to read the information for all 3 parts before you start the program (all info is in the training advice tab under each program) Start by reading the information under part 1 and then move on to part 2 and 3.

32 sessions divided into a lower/upper body split. 

We recommend 1-5 session per week. 

This is program is for you who are pregnant and want to keep up with your training during pregnancy!

The program has 3 parts, adapted to different conditions and experiences. You can either start with part 1 and continue with 2 and 3 or you can choose one/two of them. Regardless of which of the three different parts you start with, we recommend you to read the information for all 3 parts before you start the program (all info is in the training advice tab under each program) Start by reading the information under part 1 and then move on to part 2 and 3.

This guide is suitable to perform both at home or in the gym. 

32 sessions

We recommend 1-5 sessions per week. 

This is program is for you who are pregnant and want to keep up with your training during pregnancy!

The program has 3 parts, adapted to different conditions and experiences. You can either start with part 1 and continue with 2 and 3 or you can choose one/two of them. Regardless of which of the three different parts you start with, we recommend you to read the information for all 3 parts before you start the program (all info is in the training advice tab under each program) Start by reading the information under part 1 and then move on to part 2 and 3. This version of the series is designed for experienced trainers. 

32 sessions divided into upper/lower body splits. 

We recommend 1-5 sessions per week. 

 

This program is designed for post pregnancy training. To recover in the best possible way you need to train smart and focus on the things that are important after pregnancy, the core and pelvic floor muscles. 

 

If you are consistence with your workouts after pregnancy, you will see that the recover will go faster and your body will thank you later. 

 

Remember - this is not a time for heavy weights or trying to do personal records. This is time for rehab, to give your body strength back!

 

8 weeks long

5-6 training days/week

This guide is designed for post pregnancy training, perfect for women new to strength training. To recover in the best possible way you need to train smart and focus on the things that are important after pregnancy, the core and pelvic floor muscles.

Remember - this is not a time for heavy weights or trying to do personal records. This is time for rehab, to give your body strength back!

8 weeks long

5-6 training days/week

Vacay is the guide for you who want to keep up with your workouts during your vacation without spending tons of time in the gym. The workouts in the program will be time effective.

20 sessions

3-5 sessions/week. Add rest days as you like. 

Vacay home is the perfect guide if you want to keep up your training and still get amazing results during your vacation without spending hours at the gym. The program is based on effective workouts. 

In this program the only thing you need is dumbbells or something you can use instead of dumbbells, for example 2 bottles of water.

20 sessions

3-5 sessions/week. Add rest days as you like. 

This is a simplified version of Anna Stålnacke’s program FIRST EDITION. For you who are a beginner but feel ready to take on Anna’s training. 

 

32 sessions

3-5 sessions/week. Add rest days as you like. 

This a simplified version of Anna Stålnacke’s program xshapes. For you who are a beginner but feel ready to take on Annas training. Beginner lights is a simplified version of the beginner guide, for you who don't want to do basic exercises like barbell squat, deadlifts and barbell chest press. 

 

32 sessions

3-5 sessions/week. Add rest days as you like. 

This is a program for you who want to increase strength and build more muscles while working out 1-3 times per week. The program is based on full body workouts.

24 sessions

1-3 sessions/week. Add rest days to fit your busy schedule

 

This is a program for you who want to shape and tone your body while working out 2-3 times per week.

 

24 sessions

2-3 sessions/week. Add rest days to fit your busy schedule

A series of challenging guides created by our coach Isak Melin. Faster gains beginner is a gym based guide with 2 workouts per week. The guide is created with the intention of building an even strength throughout the whole body. The split is based on an intense upper body/lower body split. 

 

5 weeks long 

2 training days/week