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Woman preparing a barbell deadlift during strength training in a gym.
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PRFM Build

Build strength.
Create momentum.

A structured four-week strength and fitness program designed to develop muscle, improve physical performance and take your training to the next level.

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Who it's for

Stronger foundations. Greater potential.

PRFM Build is designed for people ready to take the next step in their training. Whether you've completed PRFM Base or already have some gym experience, this four-week program provides the structure to develop strength, build muscle and improve overall fitness.

Introducing barbell training and fundamental compound movements such as squats, deadlifts and presses, PRFM Build combines proven strength training principles with functional exercises to develop a stronger, more capable body.

Through progressive overload and purposeful training, you'll gradually increase the demands of your workouts while continuing to develop technique, confidence and physical capacity.

Master the fundamentals. Build lasting strength. Prepare for what's next.

Training focus
General Strength & Fitness
Experience
Beginner-Intermediate
Program length
4 Weeks
Gym sessions
4 Per Week
Session duration
Approximately 40-50 Minutes
Equipment
Barbells, Dumbbells, Kettlebells & Gym Machines
Training approach
Compound Lifts, Functional Movements & Progressive Overload
Additional cardio
No Separate Prescribed Cardio Sessions

What you'll build

  1. Build strength that lasts.

    Develop full-body strength through fundamental compound lifts and structured, progressive training.

  2. Introduce progressive overload.

    Gradually increase the demands of your training to encourage strength development and muscle growth.

  3. Develop complete fitness.

    Combine strength training and functional movements to improve fitness, muscular endurance and physical capability.

  4. Prepare for your next challenge.

    Build the confidence, movement skills and strength needed to progress towards more advanced PRFM programming.

The PRFM training experience

More than just
a training plan.

Know exactly what you're doing

Every exercise includes a video demonstration, giving you clear guidance on technique and helping you train with confidence.

Train at your level

Access exercise scaling options, including regressions and progressions, so you can adapt your training to your current ability and continue developing.

Real coaches. Real support.

Get access to experienced coaches who can answer questions, provide guidance and help you make the most of your training.

The PRFM training app. A recorded training session showing exercise videos and scaling options.

PRFM Build

A look inside your training.

Get a feel for the training inside PRFM Build. These three sample sessions highlight the combination of foundational barbell lifts, traditional strength work and functional movements used throughout the program.

Session 01

Full Body

Warm Up + Movement Prep

  • Back Squat
  • DB Lunges
  • Push-Up
  • DB Shoulder Press
  • Sit-Up
  • Rows

Session 02

Full Body

Warm Up + Movement Prep

  • Bench Press
  • Lat Pulldown
  • Tricep Extension
  • Hanging Leg Raises
  • DB Bicep Curls
  • Farmer's Carry

Session 03

Full Body

Warm Up + Movement Prep

  • Deadlift
  • Box Jumps
  • KB Swing
  • Hip Thrust
  • Pull-Ups
  • DB Incline Press

Your next step

Ready to build
what's next?

PRFM Build

NZ$89 one-off

Take the next step with four weeks of structured strength and fitness training designed to build muscle, improve performance and give you the confidence to keep progressing.

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