HomeTraining

Your slot is reserved.
Show up. Move. Win.

Forty-five minutes, same lane, same coach, every morning. PMR doctors and S&C-certified trainers on the floor. No queueing. No re-explaining your knee. No second-guessing the program.

45Min Sessions
1:1Coach Ratio
6×Slots / Day
PMRDoctor On Floor
A week, reserved

This is what "scheduled" looks like.

Sample week for a 12-day Fat Burner cycle. Your slot doesn't move. Your coach doesn't change. Your program adapts every week with your numbers.

Mon
Tue
Wed
Thu
Fri
Sat
Sun
07:00
PushStrength
Open
PullStrength
Open
LegsPower
Open
Rest
08:00
Open
CardioZ2 Run
Open
Mobility+PMR
Open
HIITConditioning
Rest
17:00
Open
Open
Open
Open
Open
YogaRecovery
Walk
19:00
Open
Open
Open
Open
Open
Open
Wind-DownBreath

Yellow tiles are your reserved sessions. Dashed tiles are scheduled rest/active-recovery. Open tiles are available — you can add one extra session per cycle without changing your plan.

The methodology

Six steps. No guesswork.

  1. Medical onboarding

    Bloodwork review, injury history, hormone screen. An MBBS doctor signs off before you lift a single weight.

  2. Body composition scan

    Lean mass, fat mass, visceral fat baseline. The number we'll actually move — not just the scale.

  3. Program build

    Your S&C coach writes a 4-week macro/training block paired to your meal plan and bloodwork.

  4. Reserved slot

    Same time, same lane, same coach. We never split your attention with a peak-hour stranger.

  5. Weekly recalibration

    Macros and load tuned weekly. The plan that worked in week 1 isn't the plan that works in week 4.

  6. Cycle review

    Every 12/26 days, a full review with PMR + coach + dietician. Then we either deepen or pivot.

Meet your fitness team

Experts for every move.
Committed to your health and fitness.

Every coach on the Square Fit floor is certified by international S&C bodies, paired with a PMR doctor for clearance, and trained on the macro/meal system you're on.

Nahla Farvin

Nahla Farvin

ACE-CPT · American Council on Exercise Strength · Women's programming · First-time lifters
Afna Fathima

Afna Fathima

Level 1 S&C Coach Conditioning · Modest-fit programming · Beginner athletes
Square Fit head coach

Head Coach

NSCA-CSCS · 8 years Athletic performance · Rehab return · Powerlifting
What our coaches see

Real reps. Real numbers.
Real-world deltas.

"My deadlift went 70 → 110kg in one 26-day cycle. I'd plateaued at 80kg for two years before this."
Rafi M.Power Build · Athletic Weight Gain
"First time I've ever finished a fat-loss plan without losing my period. The doctor calls actually mattered."
Hana P.Fat Burner · Detox Hormonal Reset
"My PMR cleared my old shoulder injury in week 3. Pressing again for the first time in 6 years."
Sajid R.Power Build · Custom Hybrid
Reserve your lane

Your slot.
Your coach.
Tomorrow morning.

Onboarding is medically-led — bloodwork in, program out. Drop your number and we'll set up the call.

See Plans & Pricing Talk to a coach