THE Proven System THAT Builds Muscle & Strength
Perpetua Bodybuilding Program
A structured 5-day progressive training plan designed to maximise hypertrophy, increase strength, and sculpt your physique. Follow a science-backed approach, track your progress, and stay accountable through the Perpetua Training App.
Nutrition for Growth & Recovery
Fuel your training with a clear, practical nutrition strategy designed to support muscle growth and optimise recovery. You’ll also have access to Perpetua’s in-house nutrition expert to help you personalise your plan and achieve your best results. Trusted by athletes and everyday lifters alike.
Bodybuilding Success Guide
Your ultimate blueprint for building muscle and strength — with expert coaching insights from the Perpetua team. Learn proven training strategies, avoid common mistakes, and get the support you need to accelerate your progress and achieve your physique goals.
Warm-up 3 minutes easy cardio
10 scap push-ups 10 banded strict press 5 hand release push-ups
Chest press “Machine”
4 sets x 12, 10, 10, max reps Tempo: 2.2.1.1 (rest 90 seconds between sets)
Incline DB bench press
4 sets x 10, 10, 8, 8 Tempo. 3.2.1.1 (Rest 90 seconds between sets)
Cable chest flys
Tricep push downs
3 sets x 12, 10, 10 (increase weight each set)
3 sets x 15, 12, drop set Tempo: 2.1.1.2
Bar dips
Cable skull crushers
3 sets x 8/10 reps
3 sets 10, 10, 8 (increase in weight each set) Rest 90 seconds between sets
The Bodybuilding Program: Made for You
1. Structured Weekly Programming
Follow a professionally designed weekly plan that prioritises hypertrophy, progressive overload, and balanced training splits. Each week includes clear session breakdowns, targeted muscle groups, and planned progressions — ensuring you build strength and muscle consistently over time.
2. Coach-Led Sessions and Guidance
Train with confidence, not guesswork. Our expert coaches provide detailed video instruction, training notes, and cues to help you master technique, avoid injury, and maximise muscle growth. You’ll understand the why behind each exercise and build a foundation for long-term results.
3. Muscle-Building Training Methodology
From compound lifts to isolation work, our program is built on proven bodybuilding principles. You’ll apply progressive overload, optimise training volume, and refine your form — giving you the tools to build size, strength, and symmetry.
4. Train Anytime, Anywhere
With our online format, your training fits your lifestyle. Access your sessions via the Perpetua Training App in any gym with standard equipment. No missed sessions, just structured progress wherever you are.
Your Perpetua Training Membership
Start your free trial now. Cancel Anytime.
- Hyrox nutrition & race guides
- All rolling programs and add-ons
- Coach support
Online Programs
Online
Programs
Choose any of our online gym programs to follow and be ready to work hard, have fun and get the results you've always wanted.
Hyrox
Official Race Preparation & Pacing
Bodybuilding
Hypertrophy, Symmetry & Sculpting
Strength
Progressive Overload & Peak Power
Frequently Asked Questions
Please contact us if you have any other questions