Programs

SYC LIGHT

Our unique at-home, no-equipment program. SYC LIGHT uses bodyweight exercises to build strength and fitness. The perfect program if you are:

-Anxious about going to the gym

-Wanting to improve your sports performance

-Can’t afford a gym membership

-A beginner looking to start exercising

-Prefer to workout at home

-Wanting to lose weight

SYC BUILD

Our staple in-gym, bodybuilding program. SYC BUILD uses weightlifting exercises to increase muscle mass and strength. The perfect program if you are:

-A beginner wanting to start going to the gym(3 days a week)

-An experienced gym-goer that wants to maximise their gains(3 or 5 days a week)

-Wanting to increase your muscle mass(get bigger) or improve muscle tone

-Wanting to get stronger

-Wanting to lose weight

FAQs

  • Our programs are online which means you can complete them from anywhere you like. SYC BUILD requires gym access whereas SYC LIGHT can be completed absolutely anywhere, with no equipment.

  • Both our programs have a 3 or 5 day a week option catering for all goals, abilities and time commitments.

  • Our programs are designed by Head Coach of The Strong Youth Collective and Brand-X Professional Youth Coach Ben Cole.

  • Yes, both our programs provide you with a full warm up as well as cooldown stretches.

  • We want to make fitness accessible to all so both our programs have movement options to allow for all ability levels, so there is nothing to fear.

    You can also message our coaches or ask in the community group if you’re in any doubt of any movements.

  • Every single exercise has a video demonstrating it and coaches key points. And if you’re still not sure you can ask a coach or the community group.

  • If you’re not sure which programs would suit you best, please feel free to contact us and we can help you decide.

    But you can still switch between programs at any time if you decide it’s not right for you.

  • On The SYC Training App

SYC BUILD

SYC BUILD 3:

With a full-body workout 3 days a week we ensure that you are training every muscle group with enough frequency each week(2+).

For those that are busy but still want to build muscle and gain strength in the gym, the 3 day a week program is ideal for you.

The program design and progressive overload maximises your progress and time.

If you are too young to use free-weights at your gym then this program allows for that with machine options for all movements.

SYC BUILD 5:

SYC BUILD 5 is precisely designed to maximise your gym progress.

This program is intended for those that are enthusiastic and determined to put on muscle, or lose weight.

Volume and intensity is controlled each mesocycle(month) to ensure progressive overload and safety, this means that beginners can start with this program if they have the drive and discipline to stick to the 5 day a week commitment.

SYC BUILD 5 follows this split each week

-Push

-Pull

-Legs

-Upper

-Lower

SYC LIGHT

SYC LIGHT is a one-of-a-kind program. Head Coach Ben has combined all his knowledge and skill into creating an at-home, no equipment program like no other. The variation and accessibility of this program is unmatched.

SYC LIGHT 3 includes 3, 1 hour workouts a week. It uses bodyweight exercise techniques to increase strength and fitness. Every single day on SYC LIGHT is different, making working out at-home fun and enjoyable.

SYC LIGHT 5 includes 3, 1 hour workouts a week and 2 running sessions a week. If you struggle getting to the gym for any reason but you still want to work hard and make amazing progress then SYC LIGHT 5 is the program for you.

The SYC Training App

  • Conveniently on your home screen

  • View your upcoming workouts

  • Technique key points and videos for every movement

  • Coaches notes for every day

  • Track your weights and your progress

THE SYC COMMUNITY GROUP

The SYC Community Group is an online community aiming to bring like-minded young people together and provide expert coaching, accountability and support.

Members can connect with our coaches and other members, as well as learn everything they need to know to supercharge their gym progress.

Weekly Timetable

  • Motivation/Mobility Monday

    On Mondays we provide either a motivational video or concept, or a follow along mobility video.

  • Challenge Tuesdays

    On Tuesdays we post a positive challenge to complete for the rest of the week.

  • Technique Thursday

    On Thursdays we post an-depth technique tutorial video on a movement.

  • Food Friday

    On Fridays our nutritionist Nutrition By Niks posts about a nutrition topic relevant to health and fitness for young people