Structured strength and powerlifting programs built from years of real coaching — not generic templates. Pick your goal, check out, and get your own Google Sheet to train from. Yours to keep, forever.
Every program is a Google Sheet you make your own private copy of. Buy once, train from it as long as you like.
A 10-week bench press program designed to maximise strength through percentage-based loading and RPE. After completing a pre-screening form, training variables are adjusted to better match your recovery and experience level. A strategically placed deload helps manage fatigue and keeps progress moving toward a new personal best.
A six-day Push, Pull, Legs split designed for lifters who want to maximise muscle growth and training frequency. Each muscle group is trained twice per week, with slight exercise variations in the second rotation to improve recovery, provide new stimulus, and keep progress moving forward.
A simple and effective strength program focused on the squat, bench press, and deadlift. Enter your current one-rep maxes and the spreadsheet automatically calculates your training weights. Choose whether to train each lift once or twice per week, making it ideal for beginners building strength and confidence.
A bench-only program built around three specialised training days: a high-volume day for muscle growth, a low-rep strength day, and a variation day to address weaknesses. Heavy singles are gradually introduced as the program progresses, making it perfect for lifters chasing a bigger bench press.
Designed to maximise lower-body development, this program includes three dedicated leg days and two upper-body sessions each week. The training volume is focused on building stronger glutes and legs while maintaining a balanced physique, helping you create shape, strength, and confidence inside and outside the gym.
A five-day training program designed to help you achieve your first pull-up or break through a plateau. Three upper-body sessions focus on back and bicep strength while two lower-body days maintain balance and athleticism. Build pulling strength, improve muscle tone, and unlock new levels of performance.
Programs are delivered automatically — no waiting around for a manual send.
Choose your program and check out securely by card through Stripe.
Your receipt arrives with a private link to your program — sent the moment payment clears.
Open the link, click "Make a copy", and your own editable Google Sheet lands in your Drive — ready to train from and keep.
Real results from people who train with Zak — beginners, lifters chasing PBs, and clients well into their 60s.
I can't thank Zak enough for his support in my powerlifting journey. In just a couple of months he helped me add 40kg to my deadlift, 30kg to my squat and 20kg to my bench. The way he structured my training was close to flawless — always challenged, yet recovering well. I've seen tremendous progress because of his guidance. I highly recommend him to anyone looking to improve their lifts!
Having Zak as a trainer let me reach gym goals I couldn't have hit on my own. His programs are clear, in depth and tailored to my goals, and training with him made me confident doing the exercises myself. He's knowledgeable and professional, and I've learnt so much about training and nutrition. He helped me put 25kg on my bench and add 8kg of muscle in 6 months. Highly recommend.
Zak has coached me for almost a year and I've tried many of his programs, including bench and squat blocks. They push me hard in the gym, which I love, and he adjusts them as needed. Thanks to his programming I've hit my goals of benching heavier and improving my squat strength. The instructions are simple and easy to follow, and each new program keeps me excited for more.
I've trained with Zak for a couple of years, as a friend and a mentor. His expertise across personal training, rehab, powerlifting and mental health is hard to match — with a background in psychology and a PT qualification, you're in good hands. He's a great friend with a caring personality, and you feel comfortable the moment you walk in. As an example: my bench max went from 95kg to 130kg. Definitely recommend Zak if you want to get bigger, stronger and more knowledgeable.
My progress wasn't great and I'd plateau every couple of weeks. Since training with Zak I've increased my strength and muscle, and I enjoy it far more because I'm progressing almost every week. Even while living overseas, his programming is clear and easy to follow because it's built for the individual. With his help I added 20kg to my bench in 3 months and put on good muscle.
I've been a client of Zak's for nearly a year and I'm very impressed by his skill, knowledge and people skills. As an older client in my 60s, Zak built programmes that extended me without risking injury or going beyond my limits. He's committed to his own training, which lets him apply that knowledge to others. I've made real improvements in technique and feel confident I can keep improving. He relates well to clients of all ages.
Zak has been my trainer for almost a year. I came to him wanting to build strength through weight training — as a woman in my mid-60s I'd read how important that is. He created varied programmes that let me reach personal bests and improve my technique safely, well beyond my expectations. His own high-level training shows in his technical skill, and our sessions were always positive. Easy company, optimistic and professional. I highly recommend him.
Zak's programs are efficient, easy to follow and easy to track — personal, data-driven and flexible enough to meet any goal. The evidence: he's taken my bench 1RM from 95kg to 125kg (soon 130) in a year. Best of all, he doesn't just hand you a program and wish you luck — he comes on the journey with you, checking in and keeping you accountable for maximum progress.
Over the past year I've seen a huge increase in strength, mainly on my bench, thanks to Zak's coaching. I'd plateaued at an 80kg one-rep max. Once I used his program properly, within the first month I saw huge growth in strength and size — he helped me get to 97.5kg on the bench. I'd recommend his programs to anyone, and his motivated attitude pushes you to be your best.
I'm Zak — a personal trainer based in Christchurch. I was born in Australia in 2004 and moved to New Zealand young. I've been training since I was 15, and along the way I learnt the hard way how to actually get the most out of the gym.
That experience is what made me the trainer I am today. I help people train smart, make real progress and reach their goals — without wasting years or getting injured the way I could have. Everything I coach comes back to one idea: kaizen.
"Kaizen means continuous improvement — taking small steps forward every day to becoming a better person in every aspect of life."
One-on-one coaching at CityFitness, Hereford St, Christchurch — tailored programming, technique work and real accountability. Enquire and I'll send through a quick pre-screen so we can build the right plan for you.