BEFORE DAY 1

SET YOUR PROFILE WITH MYPTHUB (60 SEC)

Your 12 week workout programme is uploaded to the workout tracking app we'll be using all throughout the following 12 weeks - MyPTHub.
-> The link to set up your profile in MyPTHub has been sent to your email address. Please activate your profile and wait for a customised workout to be uploaded after your consultation.

SET UP YOUR FOOD GALLERY (3 MIN)

If you're on Android, please create a new album in Google photos and then share with vlad@5percentclub.co.uk. To set this up, go open Photos, go to Library, then scroll to the bottom and create a new album you can then share. If you're on iPhone create a cloud album and share the link or use google photos as well (-> here's how).

READ THE 6+1 MANUAL (15 MIN)

What to eat, what to avoid, when to eat, how much to eat, when and what to drink + the exact food galleries of other successful 5PercentClub members detailing every single thing they consumed to achieve their fantastic results!..

TAKE MEASUREMENTS + PROGRESS PICS (5 MIN)

Please record your bodyweight and take progress pictures before the start of the programme. Your coach will then ask you about the numbers during every check in. If you can come to our studio for a full body scan before Monday, please book it in with your coach now.

SET UP ONLINE FOOD SHOPPING (OPTIONAL)

Make sure you've stocked up on most foods you'll need starting from Monday. Order now for a quick delivery. Here are some of our favourites: Ocado, Farmdrop, Muscle Food, BuyACow (order now to receive in 4-6 weeks). Please feel free to explore other options.

DURING THE PROGRAMME

USE MYPTHUB FOR TRACKING WORKOUTS

Download the app inside Apple Store or Google Play and use it during your gym workouts. Your custom made workouts will be loaded there and available before the programme kicks off. Please watch the demo below so see the app in action.

MOBILITY WARM UPS

Here's a list of exercises to use for warming up. Pick 5-6 exercises and do them as a part of your warm up before your workout. You can pick the same or different exercises each time. If your coach recommends certain exercises please follow them as a priority.

PROGRESSION LEVELS

During the next 12 weeks, we'll pick 3 exercises to focus and progress on. Some progressions are a matter of adding more plates but others require some extra set up. Watch the video below to see progression levels for some of the most common exercises. Your coach will help you with this.

STRETCHING

Watch the guide to stretching below. If your programme tells you which muscle to stretch primarily focus on those first. Otherwise stretch all muscle used during your workout with a 20-30 second hold in the stretched position.

FOLLOW OUR FOOD GALLERY FOR INSPIRATION

Look at some of the other members meals to get some inspiration and bring variety to your eating and food. Different tastes and cuisines are all in there. Bon apetit. (Visit by clicking here).

PICK THE RIGHT CHOICES WHEN EATING OUT

Eating out can be done pretty clean in most places around The City. Have a look at the list we've come up with to give you some guidance. (Click here).