TheLAB Programs

Choose your tmrw

Structured programs that target strength, hypertrophy and aerobic fitness. Access the program that works towards your goals.

All programs are included in TheLAB Membership, so you are free to change programs when your priorities switch, you get busy, or you are ready for something different.

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$17.95 per week (+7-day free trial)

Find your research-backed program

Health Hybrid

Strategic combination of strength, hypertrophy, and cardio. Designed to give you the best all-round outcomes.

Hypertrophy Systems

The best research evidence on hypertrophy, all in one place. Everything muscle building. All experience levels.

Better Bones

The latest muscle and bone research in one program. Exercises and protocols to strengthen your body for life.

Tmrw Strong

Muscle and strength building program, designed for aging. Designed specifically for 40+ year olds: health and strength.

Strength Focus

Increase overall strength and muscle with barbell specific strength training. Squat, bench press, and deadlift focus.

Intro to RT

New to resistance training? This 12-week guide gives you all the skills you'll need in step-by-step training.

Express

Science backed tools to get the most out of your training with minimal time. 20-30 minute sessions. All experience levels.

Strength Hybrid

Strength and aerobic training.

Designed to progress both goals while avoiding the interference effects.

At Home

Home based programs designed to be effective with minimal equipment. Train hard, without the gym.

Change your program any time in the app.

Not sure? Take our quiz:

Find your program

What you get with the TheLAB Membership

Access training and membership portal on your phone and computer. Exclusive exercise and research content.

App and Membership Portal

Demonstrations for every exercise, and "how to" videos to get the most from your membership and exercise.

Exercise Demonstrations

All training is planned for you, and tracks your progress with data insights. You just show up and exercise.

Periodised Programming

Direct messaging, change programs, and community forums to keep you connected.

Messaging and Community

Find your ideal tmrw

Programs Built on Research

Our goal-based programs are built on decades of research to help you train with intent, stay consistent, and work towards your goals.

Exercise for life

Made for Life

That’s why every program we offer is built to target specific outcomes, like muscle growth, strength, or healthspan, using the best available research.

Need more support?

Export Guidance

These aren’t just workouts. They’re periodised, structured training blocks with real progression, designed to transform your training, while working for your life.

Training In the App

If you can't find what you're looking for, learn more about personalised programming here:

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