Built by athletes, backed by science
Progress Without Pain.
Evidence based programs that achieve your goals without breaking you.
No subscription • One-time purchase • Instant access
Why Monday Programs?
We're different from other fitness programs. Here's what sets us apart and delivers real results.
Evidence-Based Methods
We combine evidence-based methods, real-world experience, and a deep understanding of human movement to make sure your progress is sustainable.
Minimising Injury
Staying healthy is the foundation of every session. We show you how to train hard, manage pain, and move better, so you can keep showing up and actually reach your goals.
No Gimmicks, Just Results
No overpriced plans. No gimmicks. Just solid, effective training that helps you move better and stay in the game.
Our Mission
Progress Without Pain
At MondayPrograms, we are here for everybody and every goal. Whether you are just getting started or chasing something bigger, we build sessions around your life, your body, and what matters to you. Our focus is on keeping you moving, minimising the risk of injury, and supporting a lifestyle you can actually sustain long term.
Frequently Asked Questions
Find answers to common questions about our services
Yes! Our programs are designed to scale with your fitness level. Each program includes modifications and progressions to meet you where you are and help you advance safely.
Our programs run start at 10 weeks, giving you enough time to see real results while maintaining variety. Our dynamic spreadsheets also let you extend the program for as many additional weeks as you'd like.
Our programs are designed to work at most standard gyms. If your gym doesn't have a specific piece of equipment, we include exercise substitutions so you can still train effectively.
We focus on minimising and managing injury while building your training around evidence-based methods. Our programs are backed by research, not just trendy workouts.
This program includes a full step‑by‑step training guide, a progress tracker to monitor your results, and a complete video library with exercise demonstrations and technique breakdowns.
