Hypertrophy Program

Functional Hypertrophy Training is a scientific method of training to increase muscle size, without losing overall performance of the muscle. The fundamental principle of Hypertrophy training is ‘time under tension’; how long your muscles are under duress.

Program at a Glance

Goal: Increase in muscle mass, increased fat loss, improved bone density and injury prevention

Fitness Level: Anyone

Prerequisites: None

Program Details

What to Expect

Each one hour session provides the individual with the very best in sport science hypertrophy training and takes place in The Fit Lab’s brand new state of the art High Performance Unit opened in 2017.

Over the eight weeks of the program, participants will train with Strength and Conditioning Coaches who ensure correct lifting technique and tempo. This takes place in small groups that encourage accountability, provide a team atmosphere and help keep the individual motivated.

Each participant has a 1-on-1 goal setting session and is kept on track with weights by logging data through the app – Team Buildr. This creates a reason to stay on-track and prevents program attrition with constant positive feedback. Nutrition plans, training tips and feedback from the trained Strength and Conditioning Coaches helps create community support and positive internal camaraderie.

The Benefits

By using a specific tempo for lifting that is generally slower than normal weight training, muscle fibres increase in size leading to health benefits including increased muscle mass, decreased body fat, and help prevent injury.

Program Inclusions

  • One hour training session per week
  • A specific diet plan written by a Sports Dietitian
  • A Training supplement designed to help you with your recovery at the completion of each training session

Monitoring your progress

Prior to the program, all participants will complete various fitness and strength tests to determine baselines for the program. Body measurements will be taken weekly to ensure participants are tracking towards their personal goals throughout the 8 weeks, and programs adjusted accordingly.

All training sessions will be supervised by our fully qualified Strength and Conditioning Coaches who will ensure to guide you through correct lifting techniques and tempos.

We do encourage all participants book in for a DEXA scan to accurately measure body composition - one prior to starting this program and then again at it's completion. As this is an additional cost of $50, this is not compulsory to complete one, but is highly recommended.


Totally beginner friendly and I love the small group dynamic.

I eat more now than I ever did before and I'm so much stronger!

Want to get started?

Contact us or attend one of our information sessions to find out more.

Please Note: Any cancellation requests (crèche/membership) will not be processed through the website. Please contact our Membership Consultant between the hours of 9-6pm Monday to Friday on (07) 4638 7645. Any requests outside of these hours please email directly to sales@fitlab.com.au and your request will be addressed on the next business day.