Home Service FAQs Training Plans

The Get Fit plan is our most popular plan.

This plan involves working-out 3 days a week and has proved popular with clients with busy schedules. It is also a very flexible training plan. There are both bodyweight and free-weight versions available, so workouts can be performed at home or in the gym. You can also switch between beginner and intermediate levels, so you can increase the difficulty of workouts as you progress. The Get Fit plan also has specific variations for seniors and people with obesity.

Training plans are tailored to your genetic make-up, lifestyle factors and specific fitness goals. Based on these personal factors, we customise several parameters, including: number and type of sets, number of reps, tempo, recovery time, cardio and HIIT recommendations, macronutrient ratio, meal frequency, supplement recommendations.

You are free to swap exercises to suit your capabilities. In order to derive the greatest benefits from our training plans, however, it is important that you try not to skip an exercise completely. Ideally, you should aim to swap any exercise with another that targets the same movement pattern or muscle group. For example, you could perform a dumbbell bench press instead of a barbell bench press.

If you have a medical condition that prevents you from undertaking a certain exercise, then are you recommended to consult a physician about adaptations to your training.

Experienced bodybuilders are still likely to reap benefits from our DNA Analysis and our tailored nutrition and workout plans. By analyzing your DNA, we provide you with optimum rep volumes, time under tension, recovery times, macronutrient intakes, nutrient timings and supplement recommendations that are all personalized to your unique genetic makeup. These are designed to promote hypertrophy, optmise testosterone levels, reduce body fat and maximise muscle gains.

If you do decide to purchase a workout plan, Our Build Muscle ‘Prophecy’ plan is best suited for experienced bodybuilders. This is a 12-week plan that requires 6 workouts per week. The plan may also be adapted to suit your capabilities. If you would like any further advice, please contact us at: support@fitnessgenes.com.

The frequency and duration of workouts vary across each of our genetic workout systems. Workouts range from 20 to 80 minutes long, with most workouts being under 60 mins. The frequency of workouts ranges from 3 to 6 days a week. The total time required to complete a plan is displayed on our Products Page

Yes. We have many training plans for those new to resistance and cardio training. The Get Fit and Genetic Reload systems are great starting points for beginners and their workouts can be performed either at home or in the gym.

The Get Fit and Genetic Reload Plans can be done at home with bodyweight and resistance bands. This is particularly useful if you can't access a gym or are travelling.

Our Training Plan Advisor will help you choose the most suitable plan for your needs. This is located at the bottom of the FitnessGenes homepage

The different Genetic Workout Systems place an emphasis on different fitness goals. For example, the Build Muscle System puts more emphasis on resistance training to maximise muscle gains. By contrast, the Lose Weight System focusses more on reducing body fat. All systems promote muscle gains and fat loss, but the focus differs across systems. Please look at our Plan Advisor to help you choose a system, based on your experience level and goal. The Plan Advisor is located at the bottom of the FitnessGenes homepage

All of our systems include DNA analysis and genetically tailored training and nutrition plans. If you would like any further advice, please contact us at: support@fitnessgenes.com.

The answer to this question depends on the nature of your medical condition.

DNA Analysis

The DNA Analysis procedure is safe, simple and non-invasive – it merely involves collecting about a tablespoonful of saliva in a tube. As long as you are sufficiently healthy to provide a saliva sample, you will be able to do the test.

Diet and workout recommendations

We strongly recommend that you consult a physician or other qualified healthcare provider before making any changes to your lifestyle, diet or exercise routines. Depending on the nature of your pre-existing medical condition, our workouts and diet plans may be adapted to your needs. For further advice, please contact us at: support@fitnessgenes.com

The majority of our plans require some free weight equipment. The more advanced plans require specific equipment that can be found at a gym. The Get Fit and Genetic Reload Plans can be done at home with bodyweight and resistance bands.

Need help choosing a plan?

Use our Plan Advisor to determine which genetically tailored diet and exercise program best fits your needs.

Find out
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