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Full-body by default
Train the patterns that matter: squat, hinge, push, pull and carry.
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.
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.
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45 minutes, then go
Enough stimulus and rest to make progress without making the gym your whole evening.
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Position before load
Brace well. Stack the joints. Own the range. Then earn the next kilo.
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Progress you can recover from
The plan flexes around sleep, stress, work and the weeks that get loud.
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 goalsStart with a conversation