if you are looking for a place to get in shape definitely check out the gym. been doing personal training here for 1 yr and the difference in how i feel physically and mentally too is insane compared to day one. facility is super clean and the staff is great too.
Klub Athletik 20 · Beaconsfield · Since 2011
Walk into any gym and know exactly what to do. For the next 6 months.
3 step-by-step programs for beginners and intermediates, with a video for every exercise. Train 3, 4 or 5 days a week, at any gym.
- 4.6 on Google
- 1,000,000+ workouts at Klub 20 since 2011
- 30-day money-back guarantee
Is this for you?
Made for people who want a plan, not guesswork
- You’re new to the gym, or coming back after time off.
- You’re tired of guessing and want every workout laid out for you: exercises, sets, reps, effort and rest.
- You want to build muscle and strength the right way. Made for men and women.
Not for you if you want a home workout with no equipment. This program is built for a gym.
Order once. Get everything.
What you get
The core program
8 Week Fundamentals Training Program
- 01Volume 1 3x / weekFull body. Learn the main lifts and build your base.
- 02Volume 2 4x / weekUpper / lower split. New exercises, new order, more training days.
- 03Volume 3 5x / weekBody-part split. Each day focuses on specific muscle groups.
- Every exercise links to a short video demo on our YouTube channel
- Sets, reps, effort (RPE), rest and a coaching note for every exercise
- Warm-up, tempo guide, exercise swaps and a column to track your weights
- PDF for phone, tablet or computer, and printer friendly
Plus 4 free bonuses
- Free
Fit Nutrition Guides: all 5 diets
Fit Classic, Fit Keto, Fit Mediterranean, Fit Gluten-Free and Fit Vegan. Two phases, training-day and rest-day meals, and grocery lists.
- Free
15 Healthy Life Hacks
Simple daily habits for sleep, recovery, movement, sunlight and what you eat and drink. None of them complicated.
- Free
24-hour day pass at Klub 20
A full day at our 22,000 sq ft gym in Beaconsfield: every floor and machine, group classes, steam and sauna, and the women’s section. A $25 value.
- Free
Fitness consultation call
15 to 30 minutes with one of our fitness consultants: a walkthrough of the program, your questions answered, and your plan dialed in.
Look inside
Volume 1, Week 1, Day 1
This is the real first workout from the program. Tap any exercise to watch its video demo.
Full body · Day 1
Back squat3 × 6 sets × repsRPE 7Rest 3-4 minSit back and descend, toes turned out about 15 degrees, push your knees outward.
Flat barbell bench press3 × 8 sets × repsRPE 7Rest 3-4 minTuck elbows at 45 degrees, squeeze your shoulder blades, stay firm on the bench.
Lat pulldown3 × 10 sets × repsRPE 8Rest 2-3 minPull your elbows down and in. Grip at about 1.5 times shoulder width.
Romanian deadlift3 × 10 sets × repsRPE 7Rest 2-3 minKeep a neutral lower back and push your hips back. No rounding.
Assisted dip3 × 8 sets × repsRPE 7Rest 1-2 minElbows at 45 degrees, lean your torso forward about 15 degrees.
Standing calf raise3 × 10 sets × repsRPE 8Rest 1-2 minAll the way up on your toes, full stretch at the bottom, no bouncing.
Dumbbell supinated curl3 × 10 sets × repsRPE 8Rest 1-2 minPress harder with your pinky than your pointer finger on the handle.
Weeks 1 to 4: lift fast and lower the weight slowly over 3 seconds, through a full range of motion. RPE is how hard a set feels from 1 to 10. Most sets stop with 1 to 3 reps left in the tank. Every week of every volume is laid out like this.
See the difference
Why Klub 20
| What you get | Klub 20Program | OthersOnline |
|---|---|---|
| Structured training program | ||
| 3 volumes (3x / 4x / 5x weekly) | ||
| 624 video-linked exercises | ||
| 5-diet nutrition guide system | ||
| 15 Healthy Life Hacks | ||
| 24-hour gym day pass | ||
| 1-on-1 fitness consultant call |
Backed by our 30-day guaranteeOne program. Everything included. Zero risk.
How it works
Start this Monday
Order
$39 plus tax, one time. Takes about a minute.
Check your email
Your programs and all 4 bonuses arrive as PDFs within minutes.
Pick your volume and go
Train 3, 4 or 5 days a week. Track your weights and beat them week to week.
Real members, real reviews
What people say about our coaches
The program was written by the same coaching team. These are real Google reviews of Klub 20.
Georgia Genovezos, Klub 20 member for 3 years
I attended Klub 20 for 2 years. I had a wonderful trainer in Jillian. She made difficult and challenging workouts twice a week. She was fantastic at encouraging me and my gym experience mad a huge difference to my fitness and to my life. Thank you Klub 20!
I became the fittest ever when I went to this gym. It's a great place to work out with a lovely staff and some really awesome personal trainers. I really loved some of the classes that were offered, too.
Built on real science, not gym folklore
The research behind the program
Our coaches built every method in this program on peer-reviewed research, plus what we’ve learned coaching members at Klub 20 since 2011.
Dr. Brad SchoenfeldProfessor of Exercise Science, CUNY Lehman CollegeRange of motion · volume · tempo
Why you train through a full range of motion, why each volume gives you enough quality weekly work, and why the tempo sits in the effective range.
Schoenfeld & Grgic (2020), SAGE Open Med. Schoenfeld et al. (2019), Med Sci Sports Exerc. Schoenfeld, Ogborn & Krieger (2015), Sports Med.
Dr. Eric HelmsSenior Research Fellow, SPRINZ, Auckland University of TechnologyRPE and reps in reserve
Why you train by feel at an RPE of 7 to 9, matching effort to the day instead of guessing from a rigid percentage chart.
Helms et al. (2016), Strength Cond J.
Dr. Michael ZourdosProfessor and Chair of Exercise Science, Florida Atlantic UniversityThe RPE scale itself
He developed and validated the reps-in-reserve effort scale this program runs on.
Zourdos et al. (2016), J Strength Cond Res 30(1):267-275.
Dr. Martin RefaloResearcher, Deakin University (Centre for Sport Research)Stopping short of failure
Why most of your sets stop 1 to 3 reps short of failure: nearly all of the growth with far less fatigue.
Refalo et al. (2023), Sports Med 53(3):649-665.
Dr. Tyler WilliamsExercise scientist, Samford UniversityPhased periodization
Why the program builds a base in weeks 1 to 4, then intensifies in weeks 5 to 8.
Williams et al. (2017), Sports Med 47(10):2083-2100.
Dr. Mike IsraetelCo-founder, Renaissance PeriodizationPutting the science to work
The volume, effort and periodization ideas he teaches publicly are the same variables this program adjusts week to week.
Public methodology, Renaissance Periodization.Researchers are cited for their published work only. They are not affiliated with Klub 20 and do not endorse this program.
3 volumes = 6 months of training
Your next 6 months
Each volume changes the exercises, their order and how many days you train. Beginners start at Volume 1, finish it, then step up.
- Weeks 1 to 8
Volume 1 · Full body
3 days a week. Learn the main lifts and build your base of strength, technique and muscle.
- Weeks 9 to 16
Volume 2 · Upper / lower
4 days a week. A step up in training days, with new exercises and more variety.
- Weeks 17 to 24
Volume 3 · Body-part split
5 days a week. Each day focuses on specific muscle groups.
Already training regularly? Start with the volume that matches the days you can commit to every week.
Try it with zero risk
30-day money-back guarantee
Not happy within 30 days? Email [email protected] for a full refund.
Your order
Get all 3 programs + 4 free bonuses
$39 plus tax, one-time payment. Delivered to your email in minutes.
- 3 volumes
- 5 nutrition guides
- 15 Healthy Life Hacks
- 24-hour day pass
- Consultation call
- 30-day guarantee
EXCLUSIVE OFFER:
Payment
Quick facts
The program at a glance
- What it is
- Three 8-week gym training programs in PDF, written by the coaching team at Klub Athletik 20, a 24/7 gym in Beaconsfield, Quebec, open since 2011.
- Who it’s for
- Beginner and intermediate men and women who train in a gym.
- Schedule
- Volume 1: 3 days a week, full body. Volume 2: 4 days a week, upper/lower split. Volume 3: 5 days a week, body-part split. Run them in order for 24 weeks.
- Exercise videos
- Every exercise links to a short video demo on the Klub Athletik YouTube channel.
- Equipment
- Standard gym equipment: barbell and plates, dumbbells, an adjustable bench, cables and machines. Not a home workout.
- Free bonuses
- Fit Nutrition Guides (5 diets), 15 Healthy Life Hacks, a 24-hour day pass at Klub 20 and a fitness consultation call.
- Price
- $39 CAD plus GST and QST, one-time payment. No subscription.
- Delivery
- PDF files by email within minutes of your order. Works on any device and prints on letter or A4 paper.
- Guarantee
- Not happy within 30 days? Email [email protected] for a full refund.
Questions
Frequently asked questions
Which volume should I start with?
Start with the volume that matches the number of days you can train every week without fail. If you can only count on 3 days, run Volume 1. Beginners should start with Volume 1, finish it, then step up to Volume 2 and Volume 3.
I’m a beginner. Is this program for me?
Yes. It’s made for beginner and intermediate men and women. Volume 1 builds your movement patterns from the ground up, and every exercise links to a short video demo.
Do I need a Klub 20 membership?
No. The program works in any gym with standard equipment. Your free 24-hour day pass lets you try Klub 20 in Beaconsfield.
What equipment do I need? Can I do it at home?
You need standard gym equipment: a barbell and plates, dumbbells, an adjustable bench, and common cables and machines. It isn’t a home workout. A belt, straps or chalk are optional.
How do I get the program?
By email, within 5 to 10 minutes of your order. Check your Spam and Promotions folders if you don’t see it. The PDFs work on any phone, tablet or computer, and print on letter or A4 paper.
Are there videos of the exercises?
Yes. Every exercise is demonstrated on our YouTube channel, @KlubAthletik, in the 8 Week Fundamentals playlist. In the PDF, tap an exercise name to go straight to its video.
What do I do after the 8 weeks?
Run the same volume again and beat your numbers, step up to the next volume, or talk with one of our coaches about your next step.
How much does it cost?
$39 plus GST and QST, for a total of $44.84. It’s a one-time payment, not a subscription.
How do I use the free day pass and consultation call?
Book them at the Klub 20 front desk, 4-50 Blvd. Saint-Charles in Beaconsfield, or call us at (514) 505-3555.
What if I’m not happy with it?
Not happy within 30 days? Email [email protected] for a full refund.
Do I keep the program?
Yes. You keep the edition you buy, for life.
Start Monday with a plan
All 3 volumes and 4 free bonuses. $39 plus tax, with a 30-day money-back guarantee.