{"title":"All Programs","description":null,"products":[{"product_id":"free-8-week-beginner-gym-program","title":"FREE - 8 Week Beginner Gym Program","description":"\u003cp data-start=\"243\" data-end=\"545\"\u003eTake your fitness to the next level with our personalised 8-week program, designed to improve overall strength, cardiovascular endurance, and core stability. Whether you’re starting out or looking to refine your training, this program provides a structured, safe, and results-driven approach.\u003c\/p\u003e\n\u003cp data-start=\"547\" data-end=\"570\"\u003eProgram Overview:\u003c\/p\u003e\n\u003cul data-start=\"571\" data-end=\"1055\"\u003e\n\u003cli data-start=\"571\" data-end=\"701\"\u003e\n\u003cp data-start=\"573\" data-end=\"701\"\u003eCardiovascular Fitness: Regular treadmill and cross trainer sessions to enhance heart health, endurance, and calorie burn.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli data-start=\"702\" data-end=\"809\"\u003e\n\u003cp data-start=\"704\" data-end=\"809\"\u003eStrength Training: Progressive weight training with a focus on safe and effective use of equipment.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli data-start=\"810\" data-end=\"948\"\u003e\n\u003cp data-start=\"812\" data-end=\"948\"\u003eTargeted Muscle Groups: Exercises specifically designed for legs, arms, glutes, and abs to build balanced strength and definition.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli data-start=\"949\" data-end=\"1055\"\u003e\n\u003cp data-start=\"951\" data-end=\"1055\"\u003eCore Conditioning: Dedicated core workouts to improve stability, posture, and functional strength.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp data-start=\"1057\" data-end=\"1099\"\u003eTraining Schedule (3 Days Per Week):\u003c\/p\u003e\n\u003cul data-start=\"1100\" data-end=\"1504\"\u003e\n\u003cli data-start=\"1100\" data-end=\"1209\"\u003e\n\u003cp data-start=\"1102\" data-end=\"1209\"\u003eSession 1 – Lower Body + Core: Squats, lunges, glute bridges, and planks to strengthen legs and core.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli data-start=\"1210\" data-end=\"1345\"\u003e\n\u003cp data-start=\"1212\" data-end=\"1345\"\u003eSession 2 – Upper Body + Core: Chest press, rows, shoulder presses, and side planks for arms, chest, back, shoulders, and core.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli data-start=\"1346\" data-end=\"1504\"\u003e\n\u003cp data-start=\"1348\" data-end=\"1504\"\u003eSession 3 – Full Body + Cardio: Compound strength moves like deadlifts, thrusters, lat pulldowns, and treadmill intervals for total body conditioning.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp data-start=\"1506\" data-end=\"1612\"\u003eOptional Active Recovery (Sunday): 30-minute relaxed walk to support recovery and maintain movement.\u003c\/p\u003e\n\u003cp data-start=\"1614\" data-end=\"1902\"\u003eProgression Plan:\u003cbr data-start=\"1635\" data-end=\"1638\"\u003eEach week, exercises will gradually increase in time, reps, sets, or weight while maintaining proper form. Cardiovascular sessions will extend in duration or intensity, strength training will increase in load, and core exercises will become more challenging.\u003c\/p\u003e\n\u003cp data-start=\"1904\" data-end=\"2104\"\u003eThis free 8-week program combines cardiovascular exercise, resistance training, and targeted core work to help you build strength, improve fitness, and tone your body safely and effectively.\u003c\/p\u003e","brand":"Syncd Australia","offers":[{"title":"Default Title","offer_id":43934324785188,"sku":null,"price":0.0,"currency_code":"AUD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0765\/9510\/1732\/files\/BlackMonochromeWeightliftingProgram.jpg?v=1767870552"},{"product_id":"bodyweight-foundations-program","title":"Bodyweight Foundations Program","description":"\u003cdiv class=\"relative basis-auto flex-col -mb-(--composer-overlap-px) pb-(--composer-overlap-px) [--composer-overlap-px:28px] grow flex\"\u003e\n\u003cdiv class=\"flex flex-col text-sm pb-25\"\u003e\n\u003csection class=\"text-token-text-primary w-full focus:outline-none [--shadow-height:45px] has-data-writing-block:pointer-events-none has-data-writing-block:-mt-(--shadow-height) has-data-writing-block:pt-(--shadow-height) [\u0026amp;:has([data-writing-block])\u0026gt;*]:pointer-events-auto scroll-mt-[calc(var(--header-height)+min(200px,max(70px,20svh)))]\" dir=\"auto\" data-turn-id=\"request-WEB:5db3ef60-103d-4e10-b075-dd3a64052682-21\" data-testid=\"conversation-turn-42\" data-scroll-anchor=\"true\" data-turn=\"assistant\"\u003e\n\u003cdiv class=\"text-base my-auto mx-auto pb-10 [--thread-content-margin:var(--thread-content-margin-xs,calc(var(--spacing)*4))] @w-sm\/main:[--thread-content-margin:var(--thread-content-margin-sm,calc(var(--spacing)*6))] @w-lg\/main:[--thread-content-margin:var(--thread-content-margin-lg,calc(var(--spacing)*16))] px-(--thread-content-margin)\"\u003e\n\u003cdiv class=\"[--thread-content-max-width:40rem] @w-lg\/main:[--thread-content-max-width:48rem] mx-auto max-w-(--thread-content-max-width) flex-1 group\/turn-messages focus-visible:outline-hidden relative flex w-full min-w-0 flex-col agent-turn\"\u003e\n\u003cdiv class=\"flex max-w-full flex-col gap-4 grow\"\u003e\n\u003cdiv data-message-author-role=\"assistant\" data-message-id=\"89aabdd9-cb8b-4297-8a2c-4f9d2fd557c8\" dir=\"auto\" data-message-model-slug=\"gpt-5-3\" class=\"min-h-8 text-message relative flex w-full flex-col items-end gap-2 text-start break-words whitespace-normal outline-none keyboard-focused:focus-ring [.text-message+\u0026amp;]:mt-1\" data-turn-start-message=\"true\" tabindex=\"0\"\u003e\n\u003cdiv class=\"flex w-full flex-col gap-1 empty:hidden\"\u003e\n\u003cdiv class=\"markdown prose dark:prose-invert w-full wrap-break-word dark markdown-new-styling\"\u003e\n\u003cp data-start=\"0\" data-end=\"335\"\u003eBodyweight Foundations is a structured 12-week training program designed to build strength, control, and confidence using nothing but your bodyweight. Built around fundamental movement patterns - squat, hinge, push, pull, and core - the program develops a well-rounded base that supports both performance and long-term progression.\u003c\/p\u003e\n\u003cp data-start=\"337\" data-end=\"881\"\u003eThe program follows a 4-day upper\/lower split, allowing you to train each movement pattern effectively while still prioritising recovery. It also uses an alternating A\/B weekly structure, meaning each week introduces slight variations in exercises, tempo, or intensity to keep your body adapting and progressing without plateauing. The first phase focuses on mastering technique, stability, and control, while the second phase progresses into more challenging variations, including unilateral movements and increased time under tension.\u003c\/p\u003e\n\u003cp data-start=\"883\" data-end=\"1256\" data-is-last-node=\"\" data-is-only-node=\"\"\u003eDesigned to be completed anywhere with minimal setup, Bodyweight Foundations removes the need for equipment while still delivering a clear, progressive system. Whether you’re starting your training journey or looking to refine your movement quality, this program provides a professional, evidence-based approach to help you get stronger, move better, and train with intent.\u003c\/p\u003e\n\u003c\/div\u003e\n\u003c\/div\u003e\n\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cdiv class=\"mt-3 w-full empty:hidden\"\u003e\u003c\/div\u003e\n\u003c\/div\u003e\n\u003c\/div\u003e\n\u003c\/section\u003e\n\u003c\/div\u003e\n\u003c\/div\u003e","brand":"Syncd Australia","offers":[{"title":"Standard","offer_id":43945944285220,"sku":null,"price":49.99,"currency_code":"AUD","in_stock":true},{"title":"Premium","offer_id":43945944317988,"sku":null,"price":79.99,"currency_code":"AUD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0765\/9510\/1732\/files\/Bodyweight_Foundations_Program.jpg?v=1775299638"},{"product_id":"ppl-program-push-pull-legs","title":"PPL Program","description":"\u003ch3 data-section-id=\"1ylqt1d\" data-start=\"98\" data-end=\"142\"\u003e\u003cspan role=\"text\"\u003eSYNCD 16-Week Push Pull Legs Program\u003c\/span\u003e\u003c\/h3\u003e\n\u003cp data-start=\"144\" data-end=\"452\"\u003eThe SYNCD 16-Week Push Pull Legs Program is a structured, evidence-based training system designed to maximise both muscular hypertrophy and strength development. Built for intermediate lifters, this program combines high training frequency with progressive overload to deliver consistent, measurable results.\u003c\/p\u003e\n\u003cp data-start=\"454\" data-end=\"865\"\u003eStructured across six training days per week, the program targets each muscle group twice weekly, aligning with current research on optimal training frequency. The first phase (Weeks 1–8) focuses on building a solid hypertrophy foundation through controlled volume and moderate intensity, while the second phase (Weeks 9–16) progresses into higher intensity training to enhance strength and overall performance.\u003c\/p\u003e\n\u003cp data-start=\"867\" data-end=\"1169\"\u003eEach session is carefully programmed with specific sets, repetitions, tempo, and rest periods to ensure training efficiency and progression. Compound movements form the foundation of the program, supported by targeted accessory exercises to promote balanced muscular development and reduce injury risk.\u003c\/p\u003e\n\u003cp data-start=\"1171\" data-end=\"1476\"\u003eThis program is ideal for individuals looking to take their training to the next level with a clear, structured approach grounded in proven training principles. Whether your goal is to build muscle, increase strength, or improve overall physique, SYNCD provides the framework to achieve long-term results.\u003c\/p\u003e","brand":"Syncd Australia","offers":[{"title":"Standard","offer_id":43947156242468,"sku":null,"price":49.99,"currency_code":"AUD","in_stock":true},{"title":"Premium","offer_id":43947156209700,"sku":null,"price":79.99,"currency_code":"AUD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0765\/9510\/1732\/files\/111.jpg?v=1775478956"}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0765\/9510\/1732\/collections\/SYNCD_20260328-18.jpg?v=1775479218","url":"https:\/\/syncd.au\/collections\/frontpage.oembed","provider":"Syncd Australia","version":"1.0","type":"link"}