Online Strength Program

Course Starts

10th September 2018

Limited availability.


HK$900 for 8-weeks

8-week strength training program online

Looking to improve your strength game?

Get back to basics and work on your strength with our guided online program. Eliminate the guesswork from your training approach and benefit from a structured program that will help you get the results you’ve been hoping for.

Course starts: 10th September 2018. Limited availability.

Pricing: HK$900 for 8-weeks.

What is included?

You’ll get all the benefits of strength training program, support and feedback from a qualified trainer, and a pre-and post-program fitness assessment. Plus, you can do the training any time of the day at your own convenience! The program includes:

  • 8 weeks of a 5/3 day week strength program
  • Focus on back squat, deadlifts and bench press exercises with additional accessory work
  • Pre- and post-program assessment
  • Online progress tracking and program access
  • Weekly online check in and feedback from the trainer

Note that you will need access to barbells and plates for the majority of the work. For the supplementary work cable machines, dumbbells and pull up bars are used. For personal training sessions in a private studio in Central, Hong Kong, please make your booking here.

Strength training is beneficial for everyone

It doesn’t matter how old you are, what your physical condition is, or whether you are male or female - strength training provides enormous advantages to your fitness and overall health!

Apart from building muscle and strength, the benefits include:

  • Boosted metabolism that burns calories both during workouts and at rest
  • Better movement mechanics and joint stability
  • Improved health functions, including lowering blood pressure
  • Prevention of muscle loss and help secure a better quality of life
  • Reduce the risk of injury
  • Improved posture, sleep, mood and energy levels
  • Strengthened connective tissue and promotion of improved bone density, helping you stay in peak physical condition

How does it work?

  • Log your workouts

  • Watch demos

  • Track your progress

You will be able to log your workouts, watch exercise demos, track your workout history and more with access to an online personal training software. Record your goals, note your assessments, and enter your progress to see how you benchmark against yourself!

Sounds great. Let’s get started!

Complete the process. You will be taken to a separate page for secure payment. Once the payment has gone through, we will add you to Fitbot and you will receive an invitation email to finish setting up your Fitbot account. From there, you’ll be able to login and get ready for the start of the program!

Any questions?

Not sure whether this is the right program for you? Get in touch at or on Facebook and we’ll be back in touch as soon as possible. In the meantime, why not subscribe to our newsletter to receive weekly tips & tricks (with a good dose of humour) on staying fit and healthy? You’ll also be the first to hear about exciting news and too-good-to-resist offers and promotions. Alternatively, why not book a free fitness assessment with a qualified trainer at our private training studio?
Terms & Conditions:
  1. Strictly no refunds.
  2. Non transferable.
  3. Valid only for the specified 8 week period starting Sept 10, 2018.
  4. Program pricing does not include use of gym facilities at R3 Personal training.