Programming Schedule

Rev-Con classes are programmed over a progressive 12-week cycle, divided into 3 phases,

Each phase is designed so you can continually progress and reach your goals - at your own pace while still maintaining the variety and fun a small group training environment provides.

Classes are carefully structured with each day focused on a different movement pattern. A week of Rev-Con typically looks like:

- MON: Lower Body: Squat 
- TUE: Upper Body: Push/Pull
- WED: Lower Body: Deadlift
- THU: Whole Body: Conditioning
- FRI: Upper Body: Pull/Push

There is an even emphasis towards the lower and upper body with the goal to build a structurally balanced body that moves well and is free from injury.


Our daily workout format is similar to that of a 'Workout of the Day' and designed to build upon strength, performance, aesthetics and conditioning in equal measure.

- STRENGTH: We take the big compound lifts and coach them with with a huge focus on correct technique and loading so you're guaranteed to get stronger.

- PERFORMANCE: We use a number of accessory exercises and power movements to assist the big lifts and to build a lean, well rounded physique.

- CONDITIONING: We utilise a variety of high intensity conditioning methods so your cardio fitness excels and fat loss occurs.

Rev-Con is a group class but with individuality in mind. Our coaches respect each individuals' different movement patterns, strength levels, cardio ability, injuries and training experience. 

You will be challenged to become the strongest and fittest person you can be in a safe and open training environment.

Exercise Selection

Rev-Con workouts reflect the best aspects of powerlifting, weight training, conditioning, cardiovascular fitness, gymnastics and weightlifting.

We like to strengthen our members with simple and effective movements. Some of the main compound exercises prescribed are: Squat, Deadlift, Bench Press, Pull-Up, Overhead Press and Row.

When it comes to the accessory exercises, the choice is endless and too long to list. We like to use a combination of barbells, dumbbells and body weight movements.

We use conditioning exercises from a number of different domains to ensure all energy systems are hit. You can expect to swing kettlebells, push sleds, jump boxes, slam deadballs, throw wallballs plus a whole lot more.

To help improve on cardiovascular fitness we incorporate running, rowing, jump roping and machines such as the skierg and assault bike.

Programming Parameters

We are very OCD with our programming, so all training parameters (reps, sets, tempo, rest intervals, load selection etc.) are taken in to account.

Nothing is guessed or randomly added, every aspect in our programming we do for a reason.

If you were to point to any spot on our program and ask WHY, you can be sure we have the correct answer.

The programming principles we coach have repeatedly produced results with all our members.