Strength studio, Bandung, since 2018

The load goes up, written down, week by week

The chart above is the twelve week block we actually run: three main lifts, two deload weeks that really do go down, and numbers written at every session. Scroll and it draws itself.

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Six people per class at mostThe same coach for 12 weeksStop any month

people per class, never more

weeks to a block, with two deload weeks

418

members who finished a full block

certified coaches, all on staff

Four programmes, one way of working

Base strengthMost often chosen

Squat, bench, deadlift, and pulls. For people starting out or coming back after a long break. Week one's load comes from a test, not a guess.

12 weeks

Shape and composition

Higher volume at moderate loads, plus a weekly food note. For people who are already strong and want the shape to change.

12 weeks

Back from injury

One coach, one person. Movements are picked from what does not hurt, and load rises at most five percent a week. We ask for your doctor or physiotherapist first.

8 to 16 weeks

Fitness test preparation

For entrance tests: running, pull ups, sit ups, and shuttle runs, with a full mock test every three weeks.

10 weeks

Fees, with no joining fee

Eight sessions

Rp650,000

per month

Twice a week
Six per class at most
Digital load log
Review every 4 weeks

Take a free trial session

Fits the block best

Twelve sessions

Rp880,000

per month

Three times a week
Six per class at most
Digital load log
Review every 4 weeks
Weekly food note

Take a free trial session

One to one

Rp1,750,000

per month, 8 sessions

Twice a week
One coach per person
Digital load log
Review every 2 weeks
Weekly food note

Take a free trial session

Those fees, worked out for one whole block

Twelve weeks, from one test to the next

Week zero, the test
Forty minutes: injury history, the basic movements, and the heaviest load that is safe that day. Week one's numbers come from this.
Weeks one to three, up
Load rises a little each session for as long as the movement stays clean. Every set is logged, including the ones you miss.
Week four, deload
Load deliberately drops about twenty percent. This is not a week off, it is the part of the block that makes week five possible.
Weeks five to eleven, second block
Reps come down, load goes up, the same pattern repeats with one more deload in week eight.
Week twelve, retest
The same test as week zero. You see the difference as a number, then decide on the next block.

I know exactly what I lifted twelve weeks ago. That is what brings me back.Bayu, member since 2022

The deload week felt like wasted time at first. By week five I understood why it is there.Nadia, two blocks done

The coach never changes, so there is nothing to explain again every month.Rangga, Bandung

I came back after knee surgery, and my load went up five percent a week, no more.Lisa, injury programme

A class of six means the coach had time to fix my back position on every set.Yoga, 2024

I stopped for three months when I moved city. No penalty, and my log was still there.Adit, back in 2025

Before your first session

I have never lifted at all.

That is the easiest case to programme. Week zero is spent looking at your basic movements, and the first load is usually lighter than you expect.

Why twelve weeks?

Because under that, a change in strength cannot be told apart from a change in mood. Twelve weeks is enough for two blocks and two tests.

What if I miss a session?

A missed session can be made up in the same week. If it cannot, the programme shifts along rather than skipping ahead.

Is there a contract?

There is not. You pay monthly and can stop any time. Your log stays with us in case you come back.

What do I bring?

Flat soled shoes and a water bottle. Belts, straps, and chalk are here.

Does this work over fifty?

It does, and our oldest member is sixty three. Load rises more slowly, and movements are picked from what does not hurt.

Take a free trial session this week

Jalan Sukajadi No 88, Bandung

Monday to Saturday, 06.00 to 21.00

Message on WhatsApp

The load goes up, written down, week by week

Four programmes, one way of working

Base strengthMost often chosen

Shape and composition

Back from injury

Fitness test preparation

Fees, with no joining fee

Eight sessions

Twelve sessions

One to one

Those fees, worked out for one whole block

Twelve weeks, from one test to the next

Week zero, the test

Weeks one to three, up

Week four, deload

Weeks five to eleven, second block

Week twelve, retest

Before your first session

I have never lifted at all.

Why twelve weeks?

What if I miss a session?

Is there a contract?

What do I bring?

Does this work over fifty?

Take a free trial session this week