Workout Plans
Built for Real People.
Structured training programmes for beginners and intermediates. Built around your goals, your schedule, and the equipment you actually have.
4 plans available — starting from R349
Every plan includes the following.
All Chapter Fitness workout plans come with the same core package — structured programming, clear progressions, and everything you need to train with confidence.
Full Session Breakdown
Every session written out — exercises, sets, reps, and rest periods. No guessing.
Progressive Overload Plan
A clear week-by-week progression so you always know how to increase intensity.
Exercise Form Notes
Key form cues on every exercise so you train effectively and safely.
Instant Digital Download
Delivered immediately after purchase — accessible on any device, any time.
Tracking Sheet
Full tracking sheet to fill in all the information for each of you workouts.
Which plan is right for you?
- | 3-Day Full Body | 4-Day PPL+Upper | 4-Day Upper/Lower | 5-Day PPL+Upper/Lower |
|---|---|---|---|---|
Experience level | Beginner to intermediate | Intermediate | Intermediate | Intermediate to advanced |
Primary goal | General fitness + strength | Strength + muscle | Strength + muscle | Maximum muscle development |
Sessions per week | 3 | 4 | 4 | 5 |
Time per session | 45–60 min | 60–75 min | 60–75 min | 60–75 min |
Gym required | ✓ Yes | ✓ Yes | ✓ Yes | ✓ Yes |
Price | R349 | R449 | R449 | R499 |
Best for | Anyone just getting started or training with limited days | Someone who wants more volume with a balanced split | Someone who wants more volume with a balanced split | A dedicated trainer who can commit to 5 sessions |
✅These plans are a great fit if | ⚠️These might not be for you if |
|---|---|
✓
You want professional programming at a once-off price | |
✓
You want structured progression over time, not just random workouts | ✗
You need help with nutrition beyond the basics — coaching includes full nutrition guidance |
✓
You're self-motivated and consistent without needing check-ins or accountability | ✗
You want weekly check-ins, progress tracking, and ongoing adjustments — that's what coaching is for |
✓
You want a proven structure to follow rather than programming your own sessions | ✗
You need a plan built around specific injuries or physical limitations |
✓
You train at a commercial gym with access to free weights and machines | ✗
You train at home or don't have regular gym access — see the custom plan instead |
TRUSTED BY REAL PEOPLE
Alexa Young, CA
“Testimonials provide a sense of what it's like to work with you or use your products. Change the text and add your own."
Custom Plan . Johannesburg
Alexa Young, CA
“Testimonials provide a sense of what it's like to work with you or use your products. Change the text and add your own."
Custom Plan . Johannesburg
Alexa Young, CA
“Testimonials provide a sense of what it's like to work with you or use your products. Change the text and add your own."
Custom Plan . Johannesburg