our programs

Browse our personalised program offerings to suit all goals

OUR PROGRAMS

What we do

Here at Golden Legacy, we believe in using evidence-based approaches to achieve the best outcomes for our clients. We have spent years researching, trialling and perfecting our methods to design a system that has proven results across weight loss, muscle gain, overall wellbeing and competition prep – from beginners to elite athletes.

We take coaching seriously and are most passionate about working closely with each client – we want to see you achieve YOUR results and completely smash your goals. That’s why we also believe in capping our numbers. For us, it’s about quality over quantity.

We offer a number of plans to allow flexibility, while still being personalised to what you need. Our job is to work with you to understand your goals, to strategise and create the best possible plan for optimal results to achieve those goals, and then work with you to help you follow the plan, make you accountable and review progress on an ongoing basis. Over the years, we’ve found this holistic approach to be the best at achieving sustainable results and keeping our clients on track.

How we do this?

Every plan we offer comes with a “live” daily tracker, which allows your to update your personal data in one central place, without having to worry about copying notes down or sending multiple texts or emails. This live tracker also allows for faster reviews and will help us work together on making any changes quickly and efficiently, so you’re never left waiting.

Each plan also has a check-in built into it, which allows us to review progress and make any necessary changes. Depending on your plan and the level of support you’re seeking, check-ins can vary from daily to weekly. We also make ourselves available for any urgent questions or help through text, email or our social platforms.

Our training programs have been developed to suit different goals, whether you’re seeking to compete in bodybuilding or to achieve general fitness and weightloss. Our 4-stage process is detailed and well-organised, allowing you to understand, perform and get the most out of every session. Competition prep programs can change more regularly to allow us to target specific areas that may need more attention as the prep progresses.

What make us different?

Outside of the years of research and experience we have used to develop our unique programs, what makes us different is the time and attention we bring to each and every one of you. With a focus on quality over quantity, we cap our numbers to ensure we can give everyone the personalised approach they need and deserve.

To us, you are not just a client – you are part of the GOLDEN LEGACY family.

PROGRAMS WE DELIVER

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Macro Coaching

Unlock the capability of flexible dieting and find a long term solution for managing your weight.

Our macro coaching is designed to be used by anyone. Based on your personalised data, which we will capture when you start your program with us, our Head Coach will strategise and build you a customised plan using evidence-based techniques.

You will have access to our live 1-1 tracking and check-in files that will help you track your progress and give your coach valuable information on your stats. This will ensure we can see and resolve any issues or hiccups quickly!

You will also have a formal check in once per week to assess your progress, tweak any strategies and advise on changes that may need to be made. This is all done via your live check in data sheet along with daily and weekly check in forms.

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Nutrition & Training

Combine the ultimate in nutrition coaching with a customised training program to help you lose fat and gain muscle.

Along with macro coaching, you will receive an in-depth 4 stage training program every three weeks. These plans have been designed for building muscle and dropping body fat. You will find upper and lower body split designs using high volume and lower volume techniques, with varied exercises to target and hit each muscle group. (Note that our plans are designed for use in commercial gyms.)

You will also receive a nutrition plan to sit alongside your macronutrient goals. These plans may change depending on weight loss or weight gain targets. The plans will also have a supplement guide to help you achieve your goals faster and easier with the use of proven products. You will have weekly 1-1s via our check in process to tweak any strategies and advise on changes that may need to be made. This is all done via a live check in data sheet you will receive, along with daily and weekly check in forms.

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Comp Prep

Achieve your stage dreams with a fully customised training, nutrition and posing plan.

As a contest prep client everything will be tailored to you. You will have specific plans for nutrition and training, whether you are on season or off season.

Each plan will be efficient, with no wasted energy or time – we know that comp prep is demanding enough in itself. Training plans will be issued 3-weekly and nutrition plans will be issued weekly/daily depending on goals and concerns.

We will offer you as much advice as possible – from shows that will suit you, down to where to get competition suits from. You will also have your peak week planned, along with the night before comp and comp day – the most stressful times. Importantly, we will also strategise your reverse out of competition to ensure hormonal health is right and to ensure the correct nutrition is implemented.

You will have weekly check-ins 1-1 via a face-to-face social platform, and access to your coach 7 days a week via text, phone call or messenger. This plan is the full package!

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