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Coached tracks — from strength and transformation to recovery. Pick the path that matches your goal; we map the plan, the coaching, and the check-ins.
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THF
15 tracks. One house.
Strength, physique, conditioning, athletic performance, and recovery — coached under one roof.
- Tracks
- 15
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- Enquire
Program 01
Weight Loss / Fat Loss Training
A structured fat loss system prioritizing sustainable body recomposition, calorie deficit management, daily step targets, and high-protein nutrition guidance to burn fat while preserving lean muscle mass.
Who it's for
Individuals looking to reduce body fat percentage, burn weight safely, and build sustainable healthy habits.
Benefits
- Custom calorie and macro guidelines
- Muscle-sparing resistance training
- Daily activity & step tracking floor
- Weekly body measurement check-ins
Sample plan
- 01Day 1 — Upper Body Strength + Fat Loss Finisher
- 02Day 2 — Lower Body Resistance + Step Floor
- 03Day 3 — Active Recovery / Cardio Zone
- 04Day 4 — Full Body Recomp Circuit + Weekly Review
Ready for Weight Loss / Fat Loss Training? Tell us your goal — we'll map the right start.
Enquire NowProgram 02
Muscle Training / Hypertrophy Training
Scientific hypertrophy programming designed for bodybuilding and muscle growth. Focuses on optimal muscle volume, mechanical tension, exercise selection, and progressive overload to sculpt lean muscle mass.
Who it's for
Lifters looking to build size, improve physique symmetry, and add lean muscle mass effectively.
Benefits
- Structured push/pull/legs or upper/lower splits
- Targeted volume and rep ranges for growth
- Form cues for maximum muscle engagement
- Nutritional bulk/recomp support
Sample plan
- 01Day 1 — Push (Chest, Shoulders & Triceps)
- 02Day 2 — Pull (Back, Rear Delt & Biceps)
- 03Day 3 — Legs (Quads, Hamstrings & Calves)
- 04Day 4 — Upper Body Hypertrophy & Arms
Ready for Muscle Training / Hypertrophy Training? Tell us your goal — we'll map the right start.
Enquire NowProgram 03
Strength Training
A heavy compound strength program focused on mastering the squat, bench press, deadlift, and overhead press. Utilizes periodized strength cycles to increase maximal force production and joint resilience.
Who it's for
Trainees wanting raw power, higher PRs, and structural strength under heavy load.
Benefits
- Progressive overload periodization
- RPE and load management guidance
- Platform and barbell technique coaching
- Joint capacity & ligament strength work
Sample plan
- 01Day 1 — Heavy Squat Focus + Posterior Accessories
- 02Day 2 — Heavy Bench Press + Upper Back Volume
- 03Day 3 — Deadlift Variation + Core Stability
- 04Day 4 — Overhead Press + Arm Accessories
Ready for Strength Training? Tell us your goal — we'll map the right start.
Enquire NowProgram 04
Muscular Endurance Training
High-volume, time-under-tension training that boosts fatigue resistance, lactic acid clearance, and muscular stamina across all major muscle groups.
Who it's for
Athletes, military/police prep candidates, and lifters wanting higher work capacity and stamina.
Benefits
- Increased lactate threshold and stamina
- Higher muscular work capacity
- Enhanced vascularity and blood flow
- Improved recovery between sets
Sample plan
- 01Day 1 — High-Rep Lower Body Endurance
- 02Day 2 — Upper Body Push/Pull Time-Under-Tension
- 03Day 3 — Core & Bodyweight Volume Circuit
- 04Day 4 — Full Body Conditioning & Fatigue Resistance
Ready for Muscular Endurance Training? Tell us your goal — we'll map the right start.
Enquire NowProgram 05
Cardiovascular / Endurance Training
Comprehensive cardiovascular conditioning designed to strengthen the heart, lung capacity, and metabolic efficiency through Zone 2 aerobic base building and targeted interval conditioning.
Who it's for
Runners, cyclists, hybrid athletes, and members looking to improve heart health and stamina.
Benefits
- Improved VO2 max and aerobic threshold
- Enhanced heart health and stamina
- Lower resting heart rate and better recovery
- Zone-based heart rate training
Sample plan
- 01Day 1 — Zone 2 Aerobic Base (45-60 mins)
- 02Day 2 — High-Intensity Cardio Intervals
- 03Day 3 — Active Recovery / Low Impact Mobility
- 04Day 4 — Long Slow Distance Engine Session
Ready for Cardiovascular / Endurance Training? Tell us your goal — we'll map the right start.
Enquire NowProgram 06
Functional Training
Multi-planar conditioning incorporating kettlebells, medicine balls, sleds, carries, and ground work to build athletic strength, balance, and coordination.
Who it's for
Desk workers, multi-sport enthusiasts, and anyone who wants to move with ease and power.
Benefits
- Multi-directional movement & balance
- Core stability under dynamic loads
- Real-world carry and lift capacity
- Joint mobility and injury prevention
Sample plan
- 01Day 1 — Hinge & Carry Patterns
- 02Day 2 — Rotational Strength & Single-Leg Balance
- 03Day 3 — Push/Pull Dynamic Flow
- 04Day 4 — Full Body Functional Conditioning
Ready for Functional Training? Tell us your goal — we'll map the right start.
Enquire NowProgram 07
Flexibility & Mobility Training
Targeted joint mobility, active tissue release, fascia stretching, and postural correction routines designed to unlock tight hips, shoulders, and spine.
Who it's for
Stiff individuals, desk workers with poor posture, and lifters needing better depth and range.
Benefits
- Expanded joint range of motion
- Postural correction & spine relief
- Reduced joint pain and stiffness
- Accelerated workout recovery
Sample plan
- 01Session 1 — Hip Flexor & Thoracic Mobility
- 02Session 2 — Shoulder & Ankle Mobility Flow
- 03Session 3 — Posterior Chain Fascia Stretch
- 04Session 4 — Full Body Dynamic Restoration
Ready for Flexibility & Mobility Training? Tell us your goal — we'll map the right start.
Enquire NowProgram 08
HIIT (High Intensity Interval Training)
High-octane interval sessions alternating between maximum effort bursts and short recovery windows. Engineered to boost EPOC for hours after training.
Who it's for
Members short on time wanting maximum caloric expenditure, fat burn, and metabolic conditioning.
Benefits
- Maximum calorie burn in shorter time
- Elevated post-workout metabolic rate (EPOC)
- Rapid cardiovascular adaptation
- Agility and explosive power boost
Sample plan
- 01Block 1 — 30s Sprint / 30s Rest Intervals
- 02Block 2 — Explosive Bodyweight & Kettlebell Work
- 03Block 3 — Core & Cardio Finisher
- 04Cool-down — Heart Rate Down-regulation
Ready for HIIT (High Intensity Interval Training)? Tell us your goal — we'll map the right start.
Enquire NowProgram 09
Circuit Training
Dynamic workout circuits moving through sequential stations targeting different muscle groups with minimal rest, combining strength, cardio, and core endurance.
Who it's for
Group training lovers, members who enjoy variety, and those building overall fitness.
Benefits
- High workout efficiency and variety
- Simultaneous strength & cardio benefits
- Engaging station-to-station format
- Adaptable for all fitness levels
Sample plan
- 01Station 1 — Dumbbell Thrusters
- 02Station 2 — Battle Ropes
- 03Station 3 — TRX Suspended Rows
- 04Station 4 — Plyo Box Step-ups & Core
Ready for Circuit Training? Tell us your goal — we'll map the right start.
Enquire NowProgram 10
Sports Specific Training
Custom athletic development focusing on agility, deceleration, explosive jump power, rotational force, and sport-specific energy systems (cricket, football, badminton, tennis, combat).
Who it's for
Competitive athletes, club players, and aspirants preparing for sport trials or tournaments.
Benefits
- Sport-tailored energy system work
- Agility, footwork, and deceleration skills
- Explosive power and jump capacity
- Injury prevention for sport movements
Sample plan
- 01Phase 1 — Acceleration & Direction Change
- 02Phase 2 — Rotational Power & Plyometrics
- 03Phase 3 — Sport-Specific Stamina Circuit
- 04Phase 4 — Peak Week & Tapering Protocol
Ready for Sports Specific Training? Tell us your goal — we'll map the right start.
Enquire NowProgram 11
Senior Citizen Fitness Training
Low-impact, carefully supervised fitness programs aimed at improving joint mobility, balance, bone density, functional independence, and overall vitality for older adults.
Who it's for
Seniors aged 55+ seeking to stay active, prevent falls, manage arthritis/osteoporosis, and boost energy.
Benefits
- Safe low-impact strength work
- Fall prevention & balance drills
- Bone density and joint health support
- Improved independence in daily chores
Sample plan
- 01Day 1 — Seated & Supported Bodyweight Strength
- 02Day 2 — Balance & Coordination Walk Drills
- 03Day 3 — Light Resistance Band & Mobility
- 04Day 4 — Active Flexibility & Breathing
Ready for Senior Citizen Fitness Training? Tell us your goal — we'll map the right start.
Enquire NowProgram 12
Pregnancy / Prenatal Fitness
Specialized prenatal fitness designed to maintain pelvic floor strength, alleviate lower back pain, support posture changes, and prepare the body for labor in a safe environment.
Who it's for
Expectant mothers across all trimesters with medical clearance for exercise.
Benefits
- Trimester-specific exercise modifications
- Pelvic floor & core stability support
- Lower back pain and sciatica relief
- Labor prep & stamina preservation
Sample plan
- 01Trimester 1-2 — Gentle Resistance & Postural Alignment
- 02Trimester 2-3 — Pelvic Floor & Hip Mobility
- 03Weekly — Diaphragmatic Breathing & Core Control
Ready for Pregnancy / Prenatal Fitness? Tell us your goal — we'll map the right start.
Enquire NowProgram 13
Postnatal Training
A progressive post-birth rehabilitation track helping new mothers safely rebuild core integrity, heal diastasis recti, strengthen the pelvic floor, and regain energy and posture.
Who it's for
New mothers post medical clearance for exercise.
Benefits
- Diastasis recti safe core exercises
- Pelvic floor strengthening and recovery
- Postural correction for nursing mothers
- Gradual energy & stamina rebuild
Sample plan
- 01Phase 1 — Breathing & Pelvic Floor Re-activation
- 02Phase 2 — Light Core & Glute Engagement
- 03Phase 3 — Progressive Functional Bodyweight Strength
- 04Phase 4 — Full Body Recomp & Vitality
Ready for Postnatal Training? Tell us your goal — we'll map the right start.
Enquire NowProgram 14
Rehabilitation
Structured return-to-activity training for individuals recovering from joint surgeries, ligament tears, muscle strains, or chronic back/knee pain. Coordinated with physio guidance.
Who it's for
Members post-physio clearance, recovering from injuries, or managing chronic joint issues.
Benefits
- Pain-free range of motion rebuild
- Targeted joint stabilization exercises
- Controlled isometric and tempo strength
- Safe return-to-gym progression
Sample plan
- 01Phase 1 — Isometric Holding & Tissue Activation
- 02Phase 2 — Controlled Range Strength & Stability
- 03Phase 3 — Functional Movement & Load Ramp
- 04Phase 4 — Full Gym Return Integration
Ready for Rehabilitation? Tell us your goal — we'll map the right start.
Enquire NowProgram 15
PCOD / PCOS Fitness Management
Specialized workout and lifestyle guidance designed to improve insulin sensitivity, regulate hormonal balance, reduce stress cortisol, and promote sustainable fat loss for women with PCOD/PCOS.
Who it's for
Women managing PCOD/PCOS symptoms, hormonal imbalances, irregular cycles, or weight stalls.
Benefits
- Insulin sensitivity boosting strength routines
- Low-cortisol workout splits to avoid burnout
- Consistent metabolic & step goals
- Sustainable fat loss & energy stabilization
Sample plan
- 01Day 1 — Moderate Strength Training (Full Body)
- 02Day 2 — Low-Impact Cardio & Walking Floor
- 03Day 3 — Restorative Mobility & Stress Relief
- 04Day 4 — Functional Resistance & Core Circuit
Ready for PCOD / PCOS Fitness Management? Tell us your goal — we'll map the right start.
Enquire NowNot sure where to start?
Talk to the team
Tell us your goal — strength, fat loss, performance, or recovery — and we'll point you to the right program.