Sweat currently offers 4 weight-training programs that are gym-based. These include:

• High Intensity Strength with Kayla Itsines
• PWR by Kelsey Wells
• FIERCE by Chontel Duncan 
• BUILD by Stephanie Sanzo

Each program incorporates a different style of training, designed to help you work towards achieving your goals— whether it be to gain muscle or to lose fat!

To help you choose a program that is best suited to your goals, we've explained the main differences of each program, below.

High Intensity Strength with Kayla

High Intensity Strength with Kayla is a high-intensity, circuit-style of training. Through using a combination of high-intensity exercises and gym machines, you can work towards achieving weight loss and increasing both your strength and fitness.

The 28-minute workouts consist of two 7 minute circuits (Circuit 1 and Circuit 2) that are repeated twice over. There are 4 exercises in each circuit, where your aim will be to complete the 4 exercises as many times as possible within 7 minutes, while still maintaining the correct form. 

High Intensity Strength workouts are separated into Upper Body (Arms & Abs), Lower Body (Legs) and Full Body focus areas. 

If you enjoy working up a sweat with fast, explosive movements and are looking to increase your fitness and strength, challenge yourself with Kayla's High Intensity Strength Leg workout!

PWR

PWR is a weight-training program that has been designed to sculpt lean muscle and increase overall strength. The resistance workouts run between 45-60 minutes and include a combination of time-based circuits, pyramid sets and lists for the burnouts. Each week you will find 3-6 workouts (some of these are optional) that are divided into training splits to focus on each specific muscle group. 

These muscle groups include Abs, Arms & Abs, Back & Biceps, Back & Shoulders, Chest & Triceps, Glutes & Hamstrings, Legs, Legs & Abs and Shoulders & Abs.

To see if PWR is for you, check out Kelsey's Glutes & Hamstrings PWR Workout. 

FIERCE

FIERCE is a blend of high-intensity and strength-based workouts, designed to decrease body fat and increase lean muscle and strength. To provide variety and to keep your muscles guessing, no two workouts are exactly the same! The workouts vary between 25-45 minutes and involve AMRAP, Tabata, circuit training, and strength training. 

Test your fitness with Chontel's high-intensity AMRAP workout!

BUILD

Stephanie Sanzo's BUILD program combines elements from bodybuilding and powerlifting, in a style called 'powerbuilding'. BUILD is designed to increase strength and improve lifting performance in the main lifts that Steph focuses on, including the deadlift, bench press, and squat. 

For members who may be new to lifting, BUILD includes a 12-week beginner program to help develop effective movement patterns before starting 1.0. The Beginner weeks provide 3-4 resistance workouts focusing on 2 x Upper Body bench press sessions, 1 x Lower Body squat session and 1 Lower Body deadlift session.

In BUILD 1.0-2.0, there are 3-5 workouts provided with additional Shoulders & Back and Glutes workout. To help you work towards reaching your goals, BUILD 1.0-2.0 uses 1RM to provide weight recommendations.

Get strong with Steph's glute-focused workout to try out her style of training!