Welcome to Transform

Your training and recipes are below, please read the summary and document before you get started. By using transform you agree to these conditions

Your guide to Transform

Transform Guide – Read Carefully (PDF)

Calculate your calories

View the Calorie Calculator

Movement Video Library

Here you will find all the moves to help you with your plan – View the video library

To my best knowledge I am in good physical condition and have no disease, physical limitation, health concern or injury that would be aggravated or would be the cause of any injury sustained, before, during or as a result of my participating in activities related either directly and/ or indirectly to DK Fitness Ltd.

I recognise that exercise might be difficult and strenuous and there could be dangers inherent in exercise for some individuals. I acknowledge that the possibility of certain unusual physical changes during exercise does exist. These changes include abnormal blood pressure; fainting; disorders in heartbeat; heart attack; and, in rare instances, death. I understand that as a result of my participation in an exercise or other program, I could suffer an injury or physical disorder that could result in my becoming partially or totally disabled and incapable of performing any gainful employment or having a normal social life. I recognise that an examination by a physician should be obtained by all participants prior to involvement in any exercise or physical program. If I have chosen not to obtain a physician’s permission prior to beginning this exercise or physical program with DK Fitness Ltd.

I hereby agree that I am doing so at my own risk. In any event, I acknowledge and agree that I assume the risks associated with any and all activities and/ or exercises in which I participate. I acknowledge and agree that no warranties or representations have been made to me regarding the results I will achieve from this program. I understand that results are individual and may vary. I acknowledge that I have thoroughly read this waiver and release and fully understand that it is a release of liability. By signing this document, I am waiving any right I or my successors might have to bring a legal action or assert a claim against DK Fitness Ltd, for your negligence or that of your employees, agents, or contractors.

By using Transform you agree to all the above.

How it works

Every plan provided can and will support goals in both muscle gain and fat loss. The key difference being a matter of calories

If you are new to training or haven’t done much heavy training before then the intermediate plans is where you should start. This will keep you making progress if you apply the overload principles for at least 6-12 weeks. I would then suggest moving onto the hype routine for an introduction to some heavier lifts.

If you have a lot of training experiences then feel free to cycle between the strength and hype plans, you can also use the intermediate plan as an introduction plan. As ultimately this plan will be very effective for you for muscle gain with the right intensity.

How long should a phase last?

Ideally each phase should be repeated for at least 6 weeks before moving onto the next, this gives you time to progress with your lifts and gives the opportunity to get stronger.
The aim is to not chop and change through the plans but instead to make improvements each week on the same plan.