8‑Week Strong & Lean Program
Get noticeably stronger and leaner in 8 weeks with weekly 1‑on‑1 coaching, proper strength training and a simple, food‑first nutrition plan – backed by our Strong & Lean For‑Sure Guarantee.
If you’ve been spinning your wheels, training on and off, or not seeing the changes you want, this is for you. The 8‑Week Strong & Lean Program combines weekly 1‑on‑1 sessions, coached Adult Group Strength and straightforward nutrition coaching so you’re not guessing or doing it alone.
Not ready for weekly 1‑on‑1 yet? Start with our 21‑Day Strong Start Kickstarter instead.
You Don’t Need Another 6‑Week Shred
You Need a Plan That Fits Your Life.
You already know you should be training. The problem isn’t information – it’s turning that into a plan you can actually follow around work, family and real‑life chaos.
You might relate to:
- Training on and off, but not seeing much change in how you look or feel
- Clothes feeling tighter, even though you’re “trying to be good”
- Joints feeling beat up from random classes or DIY workouts
- Always feeling like you’re starting again from zero
- Knowing you need strength and better nutrition, but not wanting to live like a bodybuilder
If that sounds like you, the 8‑Week Strong & Lean Program was built for this exact season of life.
Why “Trying Harder” Hasn’t Worked Yet
It’s not because you’re lazy
It’s because your current setup is stacked against you:
- Random workouts, no progression
- Swapping between apps, classes and “whatever’s on the board” doesn’t build strength or muscle in a planned way.
- Diet noise
- One week it’s low‑carb, the next it’s fasting. You never get long enough on one simple approach to see real change.
- No real accountability
- No one is checking your training, your food and your measurements together each week.
- Life is busy
- Without a clear, realistic 8‑week plan, work and family will always win.
The 8‑Week Strong & Lean Program fixes this by giving you one coach, one plan and one focused block of time to actually move the needle.
Introducing the 8‑Week Strong & Lean Program
Strong & Lean is a high‑touch, 8‑week program for busy adults who want visible change with real coaching – not another crash challenge they can’t sustain.
It’s built around the D8 Strong & Lean Triangle:
- Lift – Weekly 1‑on‑1 personal training plus Adult Group Strength sessions to drive strength and muscle.
- Fuel – Our 42‑Day Real Food Reset and Food Label Guide, plus weekly nutrition coaching so you know what to do at home.
- Lock‑In – Weekly accountability, start/mid/end measurements and a 12‑week continuation plan into Bronze or Silver membership so you don’t rebound.
What You Get In 8 Weeks
You’ll get everything you need – and nothing you don’t:
Strong & Lean Assessment (60‑minute 1‑on‑1)
- Full consult on your goals, history and injuries
- Baseline measurements and optional photos
- Short coached workout to set safe starting loads
- Clear 8‑week training and nutrition plan
Weekly 1‑on‑1 Strong & Lean Sessions (8 total)
- 1 x 60‑minute 1‑on‑1 per week for 8 weeks
- Around 40–45 minutes of targeted strength work
- 15–20 minutes of nutrition review, habit coaching and planning
Adult Group Strength Access (2–3x/week)
- Access to our Adult Group Strength timetable for 8 weeks
- Small‑group, coaching‑first sessions – not random bootcamps programmed to work alongside your 1‑on‑1 sessions, not compete with the
Nutrition Support That Fits Real Life
- 42‑Day Real Food Reset Manual
- D8 How To Read Food Labels Guide
- Weekly check‑ins inside your 1‑on‑1 session to keep food on track without obsessing
Testing, Progress & Next 12 Weeks
- Start, Week‑4 and Week‑8 measurements and strength checks
- A clear post‑program plan into Bronze (2x/week) or Silver (3x/week) membership so you keep progressing instead of dropping off
The Strong & Lean For‑Sure Guarantee
We’re not interested in you “hoping” this works. We’re willing to put our coaching on the line.
If you:
- Attend at least 6 of your 8 Strong & Lean 1‑on‑1 sessions
- Attend at least 12 Adult Group Strength sessions over the 8 weeks
- Follow the simple nutrition habits we set together, and you don’t see a measurable change in at least one key marker – waist measurement, progress photos or an agreed key lift – we’ll coach you in our Adult Group Strength program for another 4 weeks free.
You do the work. We take the risk.
Who The 8‑Week Strong & Lean Program Is (And Isn’t) For
This is for you if:
- You’re 30–60 in Adelaide and ready to commit to 8 weeks
- You can realistically make 1 x 1‑on‑1 and 2–3 group sessions per week
- You want to get stronger and leaner without wrecking your joints
- You’re willing to follow a simple, real‑food plan – not perfection, but honest effort
- You value coaching, structure and accountability
This is not for you if:
- You want a 6‑week “shred” with extreme diets or daily weigh‑ins
- You can’t commit to regular sessions for the next 8 weeks
- You’re just looking for the cheapest option, not the best result
- You’re not open to changing how you eat or train at all
How It Works – Step By Step
Step 1:
Apply & Quick Phone Call
Click “Apply” and answer a few questions. We’ll give you a quick call to understand your goals, injuries and schedule, and make sure Strong & Lean is the right next step (or whether 21‑Day Strong Start or a direct membership is better).
Step 2: Strong & Lean Assessment (60‑minute 1‑on‑1)
Come in for your 1‑on‑1 assessment. We’ll go through your goals, run a short workout, set starting loads, take measurements and map out your 8‑week plan.
Step 3: Train, Eat, Adjust (8 Weeks)
Each week you’ll have one Strong & Lean 1‑on‑1 session plus 2–3 Adult Group Strength sessions. We’ll review your food and habits weekly and adjust based on your progress and life.
Step 4: Re‑Test & Roll Forward
At Week 8 we re‑test your measurements and key lifts, show you the changes and set you up on a simple Bronze (2x/week) or Silver (3x/week) plan so you keep progressing without guessing.
Pricing & Program Capacity
We keep Strong & Lean small and high‑touch so you get genuine 1‑on‑1 attention. That means we only take around 8–10 Strong & Lean clients per 8‑week intake.
Pay in full
$1000
for the full 8 weeks (pay in full and save $40)
- 8 x 60‑minute Strong & Lean 1‑on‑1 sessions
- 8 weeks of Adult Group Strength access
- Nutrition coaching and resources
- Start, Week‑4 and Week‑8 testing
- Strong & Lean For‑Sure Guarantee
Pay weekly
8x $130/week
(total $1,040)
- 8 x 60‑minute Strong & Lean 1‑on‑1 sessions
- 8 weeks of Adult Group Strength access
- Nutrition coaching and resources
- Start, Week‑4 and Week‑8 testing
- Strong & Lean For‑Sure Guarantee
Real People. Real Strong & Lean Results.
We keep Strong & Lean small and high‑touch so you get genuine 1‑on‑1 attention. That means we only take around 8–10 Strong & Lean clients per 8‑week intake.
Back in a Routine
“I was tired of starting again. Two kids, busy job, a history of on‑off training. Strong & Lean gave me a clear 8‑week block and a coach to keep me honest. I’m now hitting 3 sessions a week, my clothes fit better and I actually enjoy training again.”
Stronger & Leaner at 40+
“After 40 I felt softer every year, even though I was ‘doing stuff’ at the gym. In 8 weeks of Strong & Lean I got stronger in every main lift, dropped a belt notch and feel way more in control of my food. The weekly 1‑on‑1s made the difference.”
Who You’ll Be Training With
D8 Training is a strength‑focused gym in Clarence Gardens built for busy adults who want proper coaching, not random circuits.
Our coaches:
- Teach proper lifting technique and progressions
- Adjust sessions around old injuries and busy lives
- Care more about your long‑term results than short‑term hype
You don’t have to be an athlete to train here. You just have to be willing to show up, do the work and let us handle the plan.
Not Ready For Weekly 1‑on‑1 Yet?
If you like the sound of D8 but you’re not quite ready for weekly 1‑on‑1 and an 8‑week commitment, our 21‑Day Strong Start Kickstarter is the best place to begin.
In 21 days, you’ll get:
- A 60‑minute Strong Start Assessment & Workout
- 21 days of coached Adult Group Strength (2–3x/week)
- The 42‑Day Real Food Reset Manual
- A midpoint nutrition check‑in
- A 6‑week roadmap into Bronze/Silver
- Show‑Up & Feel Stronger Guarantee (attend 6+ sessions and if you don’t feel noticeably stronger and more confident in the gym, we coach you for another 21 days free)
If you’re unsure where to start, we can talk it through on a quick call and decide together whether 8‑Week Strong & Lean or 21‑Day Strong Start suits you best right now.
Frequently Asked Questions
Do I need to be fit already to do this?
No. Most Strong & Lean clients are coming off an inconsistent period with training. We start where you are and build from there.
Do I have to do the 8‑week program, or can I start smaller?
On our initial call and at your Assessment we’ll decide together whether 8‑Week Strong & Lean, 21‑Day Strong Start or a direct Bronze/Silver membership is the right first step for you.
What if I’ve got sore knees, back or shoulders?
We work around joints and niggles every day. That’s part of why we start with a 1‑on‑1 – to see what your body can and can’t do safely and adjust the plan accordingly.
How much time do I really need each week?
Plan on one 60‑minute 1‑on‑1 plus 2–3 Adult Group Strength sessions per week. In total, around 3–4 hours including travel.
What happens after the 8 weeks?
At Week 8 we re‑test, show you your progress and set you up on a simple Bronze (2x/week) or Silver (3x/week) membership with a 12‑week plan so you keep building on your results.
How do payments work?
You can either pay $1,000 upfront or $130/week for 8 weeks. We’ll set that up with you at the time you join the program.
What if I decide it’s not for me after the Assessment?
The Assessment is where we both decide if Strong & Lean is the right fit. If it’s not, we’ll recommend the best alternative (including 21‑Day Strong Start or a standard membership), or simply part as friends.
