The 12-week programme · five locations, CBD and river
First pull-up
Twelve weeks to strong, not small.
For people who've never trained with weights, or trained without anyone showing them how. Twice a week, at one gym, with the same coach: the four lifts learned properly, a pull-up progression under way, and your numbers at weeks 0, 6 and 12.
24 sessions S$2,880 S$120 a session S$960 per four-week block No membership Unused sessions refunded pro-rata Results vary
Free 60-minute assessment after the call. I reply within the hour, 8am–9pm.
If this is you —
- You don't know what to do in the gym, and you're tired of pretending you do.
- The free-weight area feels like someone else's room.
- You want to get strong, not "toned".
- You've been meaning to start for a year, and something just changed.
Probably not for you if you want a hype man, a six-week shred with a date on it, or a training buddy. Most of the session is quiet.
Show me, don't tell me
No before-and-afters here. What you get instead is the work itself.
The report
One page, written while you're in the room: what moved well, what didn't, your body composition, how long you hung from the bar. Yours to keep, whether or not you ever train with me.
The assessment, start to finish
Sixty minutes on camera, nothing cut out: the screen, the measurements, the pull-up baseline, and what I'd do with them.
The facts
NSCA-certified. Every set logged in an app I built for my own clients. The plan changes when the numbers say so, not when the calendar does.
In their words
"[Placeholder — Claire's one-sentence quote goes here once she has sent it.]" — Claire, 38 · placeholder
"[Placeholder — a second consented client quote goes here.]" — First name, age · placeholder
I'm Fred.
I train people at one gym at Outram Park, at a fixed time each week, and I'm the only coach you'll have here. NSCA-certified because I wanted to understand why things work, not just that they do.
I started lifting during a stretch when I needed something to hold onto, and it turned out to be the one part of the day I could control. That's still how I coach: one session at a time, most of them unremarkable, and after enough of them you're someone else.
I also built the app my clients train on. It started as a way to keep track of a handful of people and got a bit out of hand.
What the twelve weeks are
Weeks 1–4 · the four lifts
Squat, hinge, press and row, taught from an empty bar. Dead hangs and scapular pulls start on day one.
Weeks 5–8 · load
Weights go up when the reps are clean, not on a schedule. Band-assisted pull-ups and slow negatives come in. Body composition measured again at week 6.
Weeks 9–12 · your numbers
Heavier sets, unassisted attempts, and body composition measured at week 12 against weeks 0 and 6.
Where the pull-up actually lands
Most people who start from zero get their first unassisted pull-up between month three and five. Some sooner, some later. I'll tell you where you're tracking every four weeks, and the programme is written so the progression keeps going after week twelve — on your own, or with me.
I won't promise the rep by a date. I'll tell you where you are every four weeks, in numbers you can check.
Your first session here
- I ask before any hands-on cue. Every time. You can say no without explaining.
- Film your own sets whenever you want. It's your form; you should get to see it.
- First sessions can be off-peak, in the quieter corner. You'll know where you'll stand before you arrive.
- Same slot, same place, in the diary. One coach, every session.
Where. Training locations in Outram Park, Raffles Place, Tanglin, Robertson Quay and Tanjong Pagar. Which gym depends on where you work and when you train; we settle it on the call, and it stays the same every session.
Before your first session I'll message you the way in: the door, the lift, where we'll stand. No surprises on the day.
Roughly where. Tap an area to message me about it.
What it costs
The 12-week programme
S$2,880
24 sessions · 12 weeks · S$120 a session · paid S$960 at the start of each four-week block
Sessions never expire; unused sessions refunded pro-rata on written request. Results vary.
- The assessment and a programme written for you
- Two coached sessions a week, same coach
- The app between sessions; me on the other end
- Body composition and pull-up baseline at weeks 0, 6 and 12
- A one-page report each time, yours to keep
Not ready for twelve weeks?
S$750
The Foundation block · 5 sessions at S$150 · paid in advance
Sessions never expire; unused sessions refunded pro-rata on written request. Results vary.
- Same assessment, same coaching
- Learn the four lifts and leave with a plan
- Decide about the programme after
The full price list is on the next page.
S$2,880 in total: 24 sessions at S$120, paid S$960 at the start of each four-week block by PayNow or bank transfer. No membership, no joining fee. Sessions never expire; unused sessions are refunded pro-rata on written request. Results vary.
Five minutes a day: weigh in, photo a meal, log your sleep and energy. Do it on 20 of every 28 days — seven in ten — and a month's protein and creatine is yours at each four-week review. Three blocks, three chances. Not a discount — I pay for it.
Counted in whole Singapore days from your first programme session; a day counts when weight, sleep and energy are checked in and at least one meal is logged. If it's logged for that date, it counts — I don't second-guess it. Think a day's missing? Tell me within seven days with what you have and I'll count it.
Supplements aren't for everyone: if you're pregnant, trying to conceive, breastfeeding, have a kidney condition or take regular medication, check with your doctor first — and if it's a no, we agree a swap at the assessment.
For context: private studios in the CBD charge S$120–200 a session; chain-gym trainers S$90–150 plus a S$100–150 monthly membership. No membership here.
If it doesn't work
- Sessions never expire. Miss a month and they're still yours.
- Stop any time. Unused sessions are refunded pro-rata — ask in writing and it's done within 14 days.
- No membership, no joining fee. The number on this page is the whole number.
- 24 hours' notice moves a session. Sick or injured is different — just tell me.
- The report and your footage are yours, whether or not you carry on.
The terms say the same thing in plain words.
The three things people worry about
You're a male trainer. How does that work?
I ask before any hands-on cue, every time, and you can say no without explaining. You can film your own sets. First sessions can be off-peak in the quieter corner, and I'll show you the room before you touch a bar. If you'd still rather train with a woman, say so on the call and I'll tell you honestly whether I'm the right fit.
Won't lifting make me bulky?
No. Visible muscle takes years of deliberate eating and training, and you'd notice long before it happened. What twelve weeks of the four lifts does is make you stronger and steadier. We measure body composition at weeks 0, 6 and 12, so you see exactly what changed rather than guessing.
Everyone will be watching me.
Almost nobody is; they're looking at their phones between sets. I know that isn't how it feels. That's what the quiet corner and the way-in message are for, and once you're in the room I'm the only person paying attention to your form.
Questions
I've never touched a barbell. Is this too advanced?
It's built for exactly that. Week one starts with an empty bar and a dead hang. Nothing is loaded until the movement is clean.
Will I get a pull-up in twelve weeks?
Some do. Most who start from zero get there between month three and five. Either way, you'll know where you're tracking every four weeks.
What does it cost, and how is it paid?
S$2,880 for the twelve weeks — 24 sessions at S$120, paid S$960 at the start of each four-week block. No membership. Sessions don't expire and unused ones are refunded pro-rata on written request. Results vary.
Twenty minutes, not a pitch
Message me. We talk for twenty minutes about what you want and what's got in the way. If I'm the wrong fit I'll say so on the call. If I'm the right one, the assessment is next, and it's free.
I reply within the hour, 8am–9pm. If the roster's full when you message, I'll say so and tell you when the next slot opens.
Outram Park · Raffles Place · Tanglin · Robertson Quay · Tanjong Pagar · Fred, NSCA-CPT.