Coach deadlifting a loaded barbell in a dark gym

Personal training · Southampton

Get stronger.
Stay injury-free.

45-minute coaching for people who want to look like they train — and still have a life after the session.

Apply to train

Takes 60 seconds — no obligation

See the method

JD Gyms Southampton Bitterne
22–24 West End Road
SO18 6TG

Three or four sessions.
One clear plan.

The method

Science applied in a 45-minute session.

You do not need more volume. You need enough stimulus, enough recovery, and a coach who watches the positions — not a programme that assumes you have two spare hours and no children.

Full-body by default

Train the patterns that matter: squat, hinge, push, pull and carry.

45 minutes, then go

Enough stimulus and rest to make progress without making the gym your whole evening.

Position before load

Brace well. Stack the joints. Own the range. Then earn the next kilo.

Progress you can recover from

The plan flexes around sleep, stress, work and the weeks that get loud.

Athlete performing a controlled barbell squat in a gym

Free guide

Get the Free Guide

Build muscle in 45 minutes — with maximum stimulus, minimum junk volume.

Learn how to make productive sets count, choose the right rep range, organise three full-body days and progress without carrying unnecessary fatigue into the rest of your week.

Get the guide

Who it is for

Busy people.
Families.
Bodybuilders.
Athletes.

Adam is a bodybuilder and a dad. He coaches both, because he lives both. The plan is written for the person in front of him — whether that means getting consistent, getting stronger, or preparing to compete.

Busy peopleFamiliesBodybuildersAthletes

The coach

Adam
Mikietinski

Personal trainer, bodybuilder and dad. Adam builds training around the constraints people actually have, then keeps the standard high. Same principles for lifestyle clients, athletes and families — different plan, carefully watched.

Talk through your goals

The difference

Real coaching.
Real results.

Coaching is technique-led, progressive and built around you. We adapt the work to your goals, your schedule and your recovery, so every session has a clear purpose — and your progress has somewhere to go.