Strength
Build strength & grow lean muscle with STRENGTH.
STRENGTH is perfect for you if:
- Want to grow muscle
- Want to build your strength
- Want a new challenge to test your limits
- Are male or female
- Have training experience and want to train hard
STRENGTH is a 12 week program split into 2 x 6 week blocks. Each block has a PUSH/PULL focus with 5 sessions per week.
Week 1 & 12 will be testing weeks. Week 6 & 11 will be deload weeks, where you will train with this volume.
Training split:
1x Upper Push
1x Lower Push
1x Full Body HIIT
1x Upper Pull
1x Lower Pull
You will have your individual calories and macros calculated for you based on your current condition & your goal (to maintain or build muscle)
You will receive a meal guide, hundreds of recipes to choose from & switch between OR simply sync your MyFitnessPal to our app.
If you are new to Flexible Dieting, you can have confidence in us to provide you with all the tools you need to learn & understand, With the ability to message your online coach at anytime via our app you will always feel supported.
STRENGTH is designed to be completed in a commercial gym as a range of gym equipment is required. Suitable for intermediate-advanced fitness levels.
Inside The App
How-To Videos
Watch demo videos with technique cues so you can make the most of every workout.
Track Your Progress
Track your workouts, sync your steps & watch your progress.
In-App Meal Tracker
Track your meals directly through our app, or sync with MyFitnessPal.
Hundreds of Recipes
You’ll never have to wonder what to make again. Find 100s of healthy recipes in the app.
TRANSFORMATIONS
Real People. Real Support. Real Results.
"Life changing! Amazing programme, amazing coaches, amazing people. 7 months in and I've lost 16kgs, gotten stronger, and made great friends! Never feel exhausted or over the program, I can't see myself going anywhere else. Highly recommend."
- Brigitte R.
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Trust the process. It only takes 6–12 months of consistency to completely change your life for the better. I've noticed huge changes across the board. Physically, I went from my heaviest at 106kg to my lightest at 80kg, the leanest I’ve been since high school. Lifestyle wise, I’ve completely changed. I used to drink and smoke to cope with life challenges, which only made me sick and depressed all the time. Now I use fitness as my outlet, and it’s changed everything for me mentally and physically.
— Taio
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I am PROUD that even though being a mum of 3 kids under 5 I still managed to pick myself up in the mornings, make 5am classes when I could, build better eating habits and because of this I have lost more than 10kgs.
— Grace
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Cobalt Club has been a game changer for me. The culture is incredibly supportive and motivating, and the trainers genuinely care — they push you, guide you, and make you feel like more than just a number.The programming is smart, challenging, and gets real results. Everything has purpose, and you can feel yourself improving week by week.I honestly wouldn’t be where I am today without Cobalt Club, and I’ll always credit them for my transformation. It’s more than just a gym — it’s a community that’s had a huge impact on my life
— Andy
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Where do I begin!? I started Cobalt while on my postpartum journey, it was the best decision I had made! I felt supported the whole time by the coaches/trainers! I could do the workouts anytime during the day/night working around my baby’s schedule. Everything was at my fingertips through the app - the workouts, calorie counting (keeping me accountable) delicious recipes & even music playlists to match my workouts! I’m so happy I've found these programs that work with me and a team that are so dedicated to help me achieve my goals no matter where I was!!! Forever a Cobalt girlie!
— Jordarn
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I found out about Cobalt through my partner who has been a long time follower of Amber and came to the gym when it first opened. Joining Cobalt online gave me the freedom and flexibility I needed to get results whilst leading a busy life. If I could go back and advise my younger self, I'd tell myself to stay patient and trust the process. The slow steady gains will last far longer than the quick ones.
— Mark
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I am so grateful to Cobalt for providing a baby friendly space where i was able to find myself again (at my own pace) and fill my cup so I could then be the best version of me. Your health, happiness and peace of mind is priceless. Investing in this is the best thing you can do to be the best version of you for not only yourself but those you love. I am proud of myself and my body postpartum, amazed at how much transformation can happen in just 6-8 weeks. excited that I have created new healthy habits and grateful I found a community like Cobalt.
— Hannah
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Feeling good and more active by staying consistent every week and achieved my goal of burning that beer belly. Have a crack and believe in yourself! Thanks for keeping me consistent - best gym!
— Charles
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I saw a quote right before I signed up and it said "If you're not changing it, you're choosing it" and how true it was. The ability for me to make these huge changes while working out in the comfort of my own home is amazing. I can't say that I've seen many have this much success all while working out in their own lounge.
— Keely
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I feel very proud of how far I've come. There were times where I felt lazy and almost gave up but I'm glad I stuck through it to the end. I've seen a lot of changes not only physically but mentally. Invest in yourself and take the first step by giving it a go. It's not easy at the start but once you get through that you'll start seeing good changes.
— Michael
Frequently Asked Questions
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Absolutely, you can access our app and complete Cobalt programs from anywhere in the world - all you need is access to a smart phone!
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Be sure to take our quiz that will tell you exactly which programs suit your goals best. You can also filter our programs by your goals. workout environment and fitness level on the product pages.
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All programs are one off payments. The Method Membership is the only recurring subscription.
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No — not all of our programs include nutrition guidance. Our Method Membership and selected core programs do, so we recommend reading each program description carefully before purchasing.
For programs that include nutrition, you’ll receive personalised calorie and macro targets, along with access to our recipe library and meal suggestions. You’re not required to follow these meals exactly — you have the flexibility to include your own foods as long as they align with your targets.
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As we follow a flexible dieting approach, you will be able to choose your own meals. We provide 'suggestions' to fit within your calorie targets. You can switch these out whenever and are able to filter through the recipes in our app based on your dietary requirements.
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If you are training with Cobalt from home, make sure to select the 'home' program options, as these are designed to work with limited equipment.
For most programs, you will need our Cobalt Resistance Band Pack OR a long resistance band.
We also recommend 1-3 sets of dumbbells - 1 lighter pair for upper body & a heavier pair for lower body. Alternatively, our Adjustable DB is perfect for this.
You will also need a pair of food scales to track your nutrition.
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For each of our stand-alone programs purchase anytime & begin the following Monday.
The Method Membership will begin straight away. You will join a live training block which means you will begin where everyone else is currently in the block. -
Though our core programs are not completely customisable, you can substitute exercises within your program using the range of alternative movements provided for each workout.
If you’re unsure what to swap or what will suit your injury best, you can message your coach anytime for guidance — we’ll help you adjust things so you can keep progressing safely.
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Yes — your program is fully flexible. You can easily move workouts around to suit your schedule by dragging and dropping them into different days.
This makes it simple to stay consistent, even when life gets busy.
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All of our programs include access to your online coach, so you can message anytime if you need support, clarification, or guidance — we’re here to help every step of the way.
You also have the option to purchase 1:1 video coaching calls at any time if you’d like more personalised support.
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The Method Membership
You will have access to the app for as long as you have an active membership
Core Programs
All of our core programs include 12 weeks app access. After this you will need to purchase another program to maintain access to the app and all of your progress and stats.
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The Method Membership
You can cancel your membership anytime by logging into your account via our website (top right corner) and managing your subscription. You cannot manage your subscription through the Cobalt+ app directly.
Once you cancel, your program will be removed immediately.
Core Programs
We have a no cancellation policy on all of our stand alone core programs except for medical reasons verified by a doctors note/certificate. If this is the case, just flick your coach a message in the app to discuss pausing your program or a refund.