PROGRAMS & TRAINING

Our Training Programs

Every program at The Unity Fitness is designed with a clear purpose. Explore what each one involves, who it's built for, and the results you can expect.

HYPERTROPHY & SIZE

Muscle Building & Hypertrophy

WHO IS THIS FOR?

Beginners who are skinny or underweight and want to gain size. Intermediate lifters hitting a growth plateau. Anyone looking to add lean muscle mass and build a proportional physique.

YOUR GOAL

Gain 3–6 kg of lean muscle mass. Build a defined, aesthetic physique with proportional chest, shoulders, arms, and legs.

WHAT YOU WILL DO

Heavy compound lifts — Squats, Bench Press, Deadlifts, Overhead Press with progressive overload every week
Hypertrophy rep ranges (8–12 reps) with controlled tempo for maximum muscle tension
Personalized caloric surplus diet plan — high-protein macro chart tailored to your body weight
Split training — Push/Pull/Legs or Upper/Lower splits based on your experience level
Weekly form checks by floor trainer for joint safety and proper muscle activation

3–6 Months Visible muscle gain

5–6 Days/Wk 60 min sessions

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WEIGHT LOSS & FAT BURN

Fat Loss & Cardio HIIT

WHO IS THIS FOR?

Overweight individuals wanting to shed body fat. People with belly fat or love handles. Anyone returning to fitness after a long break and wanting to get lean and toned.

YOUR GOAL

Lose 5–15 kg of body fat. Reduce body fat percentage by 5–10%. Get a toned, lean physique while retaining muscle mass.

WHAT YOU WILL DO

High-Intensity Interval Training (HIIT) — battle ropes, burpees, box jumps, mountain climbers
Sustainable caloric deficit meal plan — no crash dieting, no starvation
Zone 2 steady-state cardio — incline treadmill walking, assault bike, rowing machine
Light resistance training to preserve muscle while in a caloric deficit
Bi-weekly body composition tracking to monitor fat loss and muscle retention

2–4 Months Noticeable fat loss

5 Days/Wk 50 min sessions

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POWER & RAW STRENGTH

Strength & Conditioning

WHO IS THIS FOR?

Anyone wanting to get physically stronger — lift heavier, feel powerful. Athletes needing explosive strength for their sport. People who want joint durability and functional power for daily life.

YOUR GOAL

Increase your squat, bench, and deadlift numbers significantly. Build explosive power, thick joints, and a rock-solid core.

WHAT YOU WILL DO

Low-rep heavy strength training (1–5 reps) using power racks and Olympic barbells
Plyometric drills — box jumps, sled pushes, medicine ball slams for explosive power
Core and grip work — farmer walks, hanging leg raises, plank progressions
Biomechanics coaching — hip hinge, knee tracking, shoulder packing form cues
Periodized training cycles (strength → power → peaking) for continuous improvement

3–6 Months Major strength gains

4–5 Days/Wk 70 min sessions

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WELLNESS & FLEXIBILITY

Yoga & Mobility

WHO IS THIS FOR?

Desk workers suffering from back pain or stiff shoulders. Seniors looking for gentle, joint-friendly movement. Anyone wanting stress relief, better posture, and improved flexibility.

YOUR GOAL

Fix posture imbalances. Improve range of motion in hips, shoulders, and spine. Reduce daily stress and improve sleep quality.

WHAT YOU WILL DO

Hatha & Vinyasa yoga flow sequences — guided by certified instructors
Thoracic spine extension and shoulder mobility drills for desk-worker posture
Deep breathing (Pranayama) techniques for stress reduction and mental clarity
Hip opener progressions and hamstring flexibility drills
Post-session steam sauna recovery to flush lactic acid and relax muscles

4–8 Weeks Noticeable flexibility

3–4 Days/Wk 50 min sessions

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ATHLETIC AGILITY

Functional Fitness & CrossFit

WHO IS THIS FOR?

Sports players (cricket, football, running) who need real-world agility. Anyone bored of regular gym routines wanting high-energy group workouts. People looking for overall athletic conditioning.

YOUR GOAL

Build all-round athletic fitness — speed, agility, endurance, and coordination. Improve stamina for sports and daily life.

WHAT YOU WILL DO

Agility ladders, cone shuttle sprints, and footwork reaction drills
Kettlebell swings, cleans, and Turkish get-ups for functional strength
Core stabilization — hanging leg raises, ab wheel rollouts, plank matrix
Timed WODs (Workout of the Day) — high-energy team challenge sessions
Olympic barbell basics — clean & jerk, snatch technique with bumper plates

4–8 Weeks Stamina improvement

4–5 Days/Wk 60 min sessions

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VIP 1-ON-1 COACHING

Personal Training & Transformation

WHO IS THIS FOR?

Complete beginners who don't know where to start. Busy professionals who need maximum results in minimum time. Anyone who wants dedicated 1-on-1 attention and guaranteed accountability.

YOUR GOAL

Complete body transformation — whether it's fat loss, muscle gain, or both. Your trainer designs everything around your specific body type, schedule, and food preferences.

WHAT YOU WILL DO

100% dedicated certified trainer with you for every single set and rep
Fully customized meal-by-meal diet plan based on your daily routine and food preferences
WhatsApp daily check-ins — progress photos, food log reviews, and habit tracking
Monthly program adjustments based on your progress and body response
VIP access to steam sauna, luxury showers, and premium locker facilities

3 Months Full transformation

Flexible Your schedule

Book 1-on-1 Consultation

1-on-1 Personal Training & Transformation

Not Sure Which Program Is Right for You?

Walk in for a free consultation. Our certified coaches will assess your fitness level and recommend the perfect program for your goals.

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