The programmes vary in volume and intensity. Both these variables are increased gradually.

The weight training programme can be divided into two main sections:

1. The Activation Phase. The

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Activation Phase has three levels of entry: Beginner, Intermediate and Advanced. After completing one level, you will progress to the next, and the next. Beginners have to remember that their bodies, as a whole (as well as each individual major muscle group and its accompanying tendons), are not used to isolated resisted contraction and movement. Therefore, the first phase of the training programme is known as the Anatomical Adaptation or Activation phase. During this phase, the focus is on the larger and major muscle groups and the exercises are performed predominantly on machines. The intensity is relatively low at 60% of your maximum capacity (during your assessment these values can be determined) and the volume of the exercises increases progressively with time.

2. The Bulk-Up Phase. A month into your weight training programme, we will shift our focus to a particular muscle group per day, and split your warm-up period in two (cardio-respiratory activity for 10 -15 minutes and specific warm-up muscle stretches). The objective of the following three-to-four-week period (for men) is to gain some muscle strength and relative muscle size. We “split” the body into two groups of three muscle groups each to focus more on the individual muscle groups. For this month we therefore focus on overloading each major muscle group in such a manner that you can gain muscular strength and relative muscle size.

For the ladies, the exercise programme will focus on increasing strength and muscle tone. The differences between the men’s and the ladies' programme are: the number of repetitions and the intensity. Ladies use lighter weights, at 15-30 repetitions per exercise.

Starting from scratch (Activation Phase, Beginner) till you can show off your bulky pecs, your new six-pack of abs, and more (when you complete the Bulk-Up Phase), will take nine weeks.

Now, choose your kick-off level

• 1. Starting from scratch (Beginner; men/women). The Activation Phase, week 1: BUC Beginner (aerobics, weights and stretches; gym-based). Following week 1, continue with the Intermediate Programme. This phase will take you four weeks to complete from start till end of Advanced, and another five weeks till the end of the Bulk-Up Phase.
• 2. Intermediate Level (Intermediate; men/women). The Activation Phase, week 2: BUC Intermediate (aerobics, weights and stretches; gym). You’re not a beginner, but not at an advanced level. This phase will take you three weeks to complete from start till end of Advanced, and another five weeks till the end of the Bulk-Up Phase.
• 3. Advanced Level (Advanced; men/women). The Activation Phase, week 3: BUC Advanced (aerobics, weights and stretching). This phase will take you two weeks to complete from start till end of Advanced, and another five weeks till the end of the Bulk-Up Phase.
• 4. Preparing for the Bulk-Up Phase (Advanced; men/women). Specific Stretches for Bulk-Up Phase (aerobics, weights, stretches; gym/home). This phase will take you one week to complete, and another four weeks till the end of the Bulk-Up Phase.
• 5. Bulk-Up Phase for Men (Advanced plus; men) BUC weeks 6 – 7, Men (aerobics, weights and stretches). This phase will take you four weeks to complete.
• 6. Bulk-Up Phase for Women (Advanced plus; women). BUC weeks 6 – 7, Women (aerobics, weights and stretches). This phase will take you four weeks to complete.

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