THE Pro-Grade Progression Protocol
Structured training programs built on one proven system.
A library of 12-week, phase-based programs for different goals - all driven by the same clinical and performance progression model.
featured In:
the same model that has worked with athletes from these teams:
The Pro-Grade Progression Protocol
Structured training programs built on one proven system.
A library of 12-week, phase-based programs for different goals - all driven by the same clinical and performance progression model.
featured In:
the same model that has worked with athletes from these teams:
Professional-grade training programs built from clinical and performance coaching systems...
Delivered without ongoing consults.
The Pro-Grade Progression Protocol is an app-based training system that underpins our library of 12-week, phase-based programs.
Built for people who want to train properly, remove pain, progress with confidence and stop guessing their way forward - you get the same progression logic, program structure and decision-making we normally build over weeks of consults - packaged into a system of exercises you can run independently.
The Pro-Grade Progression Protocols
All programs use the same professional progression model.
What does change is the goal, the emphasis and how that progression is applied.
Base Strength & Training Structure
Built for long-term progress, movement quality, and training you can stick with.
__________________________________________
FULL-BODY 2
A 2-day-per-week full body program built for people who want strong reliable progress without living in the gym. Each session covers key movement patterns with intelligent loading and built-in recovery so you can train consistently and feel better doing it.
__________________________________________
FULL-BODY 3
A 3-day full body program designed to build durable strength while fitting around real life. It balances compound lifting with smart accessories and recovery logic so you can progress without burning out or overcomplicating your training.
__________________________________________
WOMEN'S FOUNDATIONAL
A structured full body program designed to build technique strength and training confidence for women. Volume is intelligently managed to support consistency coordination and long-term progression without overwhelm.
__________________________________________
Strength, Muscle & Gym
Designed for lifters who enjoy training hard, chasing progress, and building a physique that performs.
__________________________________________
POWERBUILDING
A hybrid strength and hypertrophy program that develops muscle and maximal strength at the same time. Built around upper and lower splits this system balances heavy compound lifting with intelligent volume so you grow stronger and more muscular without sacrificing recovery.
__________________________________________
GLUTE GAINS
A lower-body dominant program focused on building strong athletic glutes through intelligent progression. It applies professional strength principles to glute development without gimmicks random burn sessions or guesswork.
__________________________________________
THE BIG 3 (SBD)
A lift-specific system designed to improve squat bench and deadlift performance through structured progression. Each phase builds technique load tolerance and peak strength while managing fatigue intelligently.
__________________________________________
PUSH / PULL / LEGS
A classic bodybuilding split rebuilt with intelligent recovery and progression logic. This rotating PPL system delivers high-quality hypertrophy and strength gains without the fatigue traps of traditional weekly splits.
__________________________________________
FULL BODY 4-DAY
A 4-day full body program designed for lifters ready to handle higher training exposure while protecting joints and recovery. Volume and intensity are guided through readiness and RPE to support sustainable strength and hypertrophy.
__________________________________________
FULL BODY 5
A 5-day advanced full body system for experienced lifters with high recovery capacity. Strategic bias days allow you to bring up weak points while maintaining full-body balance and long-term resilience.
__________________________________________
WOMEN’S ADVANCED
A higher-volume, higher-intensity program for females who already have a solid base of technique, strength and conditioning. It builds on foundational movement patterns while increasing load, density and overall training challenge.
__________________________________________
Speed, Running & Athletic Ability
Built to improve athletic capacity, durability and real-world performance.
__________________________________________
RESILIENCE
A full-spectrum training program designed to make your body robust capable and adaptable. Strength running jumping rotation and mobility are trained together to build real-world fitness without specialising too narrowly.
__________________________________________
SPEED & COD
A technique-driven program that teaches acceleration deceleration speed and change of direction mechanics. Built to develop efficient movement patterns and athletic capacity rather than just conditioning or fatigue.
__________________________________________
ENDURANCE (COUCH TO 10KM)
A 12-week hybrid running and strength program that takes you from walking and light jogging to completing a confident 10km run. Strength and cross-training are integrated to protect joints improve posture and build lasting running capacity.
__________________________________________
Sport-Specific Performance
Structured for athletes and sport demands across the training year.
__________________________________________
LONG DRIVE PRO
A power-focused strength and speed program designed specifically for golfers chasing distance. It develops lower body force trunk power and rotational efficiency to help you hit further without sacrificing durability.
__________________________________________
FIELD SPORT - PRE-SEASON
A preparatory phase focused on rebuilding capacity strength and movement quality before competition. Volume is moderate intensity is controlled and resilience is prioritised to set up a successful season.
__________________________________________
FIELD SPORT - IN-SEASON
A maintenance-focused program designed to preserve strength speed and joint health during competition. Training volume is kept low with high intent to support performance without interfering with match demands.
__________________________________________
FIELD SPORT - OFF-SEASON
A rebuild phase aimed at developing muscle capacity and addressing weaknesses after the season ends. Higher volume and structured progression lay the foundation for future performance gains.
__________________________________________
The Pro-Grade Progression Protocols
All programs use the same professional progression model.
What does change is the goal, the emphasis and how that progression is applied.
Base Strength & Training Structure
Built for long-term progress, movement quality, and training you can stick with.
____________________________
FULL-BODY 2
A 2-day-per-week full body program built for people who want strong reliable progress without living in the gym. Each session covers key movement patterns with intelligent loading and built-in recovery so you can train consistently and feel better doing it.
____________________________
FULL-BODY 3
A 3-day full body program designed to build durable strength while fitting around real life. It balances compound lifting with smart accessories and recovery logic so you can progress without burning out or overcomplicating your training.
____________________________
WOMEN'S FOUNDATIONAL
A structured full body program designed to build technique strength and training confidence for women. Volume is intelligently managed to support consistency coordination and long-term progression without overwhelm.
____________________________
Strength, Muscle & Gym
Designed for lifters who enjoy training hard, chasing progress, and building a physique that performs.
____________________________
POWERBUILDING
A hybrid strength and hypertrophy program that develops muscle and maximal strength at the same time. Built around upper and lower splits this system balances heavy compound lifting with intelligent volume so you grow stronger and more muscular without sacrificing recovery.
____________________________
GLUTE GAINS
A lower-body dominant program focused on building strong athletic glutes through intelligent progression. It applies professional strength principles to glute development without gimmicks random burn sessions or guesswork.
____________________________
THE BIG 3 (SBD)
A lift-specific system designed to improve squat bench and deadlift performance through structured progression. Each phase builds technique load tolerance and peak strength while managing fatigue intelligently.
____________________________
PUSH / PULL / LEGS
A classic bodybuilding split rebuilt with intelligent recovery and progression logic. This rotating PPL system delivers high-quality hypertrophy and strength gains without the fatigue traps of traditional weekly splits.
____________________________
FULL BODY 4-DAY
A 4-day full body program designed for lifters ready to handle higher training exposure while protecting joints and recovery. Volume and intensity are guided through readiness and RPE to support sustainable strength and hypertrophy.
____________________________
FULL BODY 5
A 5-day advanced full body system for experienced lifters with high recovery capacity. Strategic bias days allow you to bring up weak points while maintaining full-body balance and long-term resilience.
____________________________
WOMEN’S ADVANCED
A higher-volume, higher-intensity program for females who already have a solid base of technique, strength and conditioning. It builds on foundational movement patterns while increasing load, density and overall training challenge.
____________________________
Speed, Running & Athletic Ability
Built to improve athletic capacity, durability and real-world performance.
____________________________
RESILIENCE
A full-spectrum training program designed to make your body robust capable and adaptable. Strength running jumping rotation and mobility are trained together to build real-world fitness without specialising too narrowly.
____________________________
SPEED & COD
A technique-driven program that teaches acceleration deceleration speed and change of direction mechanics. Built to develop efficient movement patterns and athletic capacity rather than just conditioning or fatigue.
____________________________
ENDURANCE (COUCH TO 10KM)
A 12-week hybrid running and strength program that takes you from walking and light jogging to completing a confident 10km run. Strength and cross-training are integrated to protect joints improve posture and build lasting running capacity.
____________________________
Sport-Specific Performance
Structured for athletes and sport demands across the training year.
____________________________
LONG DRIVE PRO
A power-focused strength and speed program designed specifically for golfers chasing distance. It develops lower body force trunk power and rotational efficiency to help you hit further without sacrificing durability.
____________________________
FIELD SPORT - PRE-SEASON
A preparatory phase focused on rebuilding capacity strength and movement quality before competition. Volume is moderate intensity is controlled and resilience is prioritised to set up a successful season.
____________________________
FIELD SPORT - IN-SEASON
A maintenance-focused program designed to preserve strength speed and joint health during competition. Training volume is kept low with high intent to support performance without interfering with match demands.
____________________________
FIELD SPORT - OFF-SEASON
A rebuild phase aimed at developing muscle capacity and addressing weaknesses after the season ends. Higher volume and structured progression lay the foundation for future performance gains.
____________________________
Most training programs fail for one simple reason...
They give you exercises, not decisions.
Most people don’t struggle because they’re unmotivated. They struggle because they’re constantly guessing:
- Am I even doing the right exercises?
- Am I progressing too fast or too slow?
- Should I push through this or pull back?
- Is this pain or discomfort normal or a red flag?
That uncertainty is what stalls progress, creates flare-ups and leads to program hopping.
The Pro-Grade Progression Protocol removes the guesswork.
It gives you the same progression logic, guardrails and decision-making framework we use with 1-to-1 clients - without requiring ongoing consults.
It worked for them:
Phase-Based Progression
12 weeks.
3 phases.
1 clear path forward.
Every Pro-Grade Progression Protocol is built off The Pain Codex Model as it's own standalone 12-week system tailored to a specific goal. Each protocol is broken into three intentional phases, each with a specific purpose.
You’re not just “doing workouts”, you’re moving through a structured progression.
This is how professionals train - just delivered in a format you can run solo.
Each phase sets up the next.
Nothing is random.
Nothing is rushed.
Phase-Based Progression
12 weeks.
3 phases.
1 clear path forward.
Every Pro-Grade Progression Protocol is built off The Pain Codex Model as it's own standalone 12-week system tailored to a specific goal. Each protocol is broken into three intentional phases, each with a specific purpose.
You’re not just “doing workouts”, you’re moving through a structured progression.
This is how professionals train - just delivered in a format you can run solo.
Each phase sets up the next.
Nothing is random.
Nothing is rushed.
REAL
ResultsPeopleProgress
Built-In Decision Support
You don’t need to think.
Every program includes:
- Clear exercise intent
- Prescribed loading ranges and RPE guidance
- Built-in warm-ups, prep blocks and recovery work
- Readiness and recovery prompts across the week
You’re not left asking “what should I change today?”
The system already has.
The structure tells you:
- When to push
- When to hold
- When to pull-back
Built-In Decision Support
You don’t need to think...
The system already has.
Every program includes:
- Clear exercise intent
- Prescribed loading ranges and RPE guidance
- Built-in warm-ups, prep blocks and recovery work
- Readiness and recovery prompts across the week
You’re not left asking “what should I change today?”
The structure tells you:
- When to push
- When to hold
- When to pull-back
"I'd never been exposed to the things for my power, speed and performance that Hayden gave to me before I saw him, let him fix you up."
Nik CotricCatalans Dragons, NSW Blues & Aus. Kangaroos"Hayden definitely knows his stuff but what makes it even better is he makes the process heaps easy and enjoyable, he's the man to see."
Josh HodgsonNRL & England International RL Player (Ret.)"I'm lucky enough to work with Hayden each off-season, whether it's rehab, strength training or power based. He's the man for the job."
Jack WightonSouth Sydney Rabbitohs, NSW Blues & Aus. Kangaroos"One of the best I have and will continue to work with."
John BatemanNQL Cowboys & England Rugby LeagueDelivered Through the Lumin App
Everything lives in one place.
Once you purchase your chosen protocol, your program is delivered through Lumin, our official training app partner.
Inside the app you’ll find:
- Your full 12-week program laid out by day and week
- Exercise demos and clear execution cues
- Progression already mapped out across phases
- Built-in tracking so you always know where you’re at
No PDFs to juggle.
No spreadsheets to manage.
No trying to remember what you did last week.
Open the app. Train. Done.
Delivered Through the Lumin App
Everything lives in one place.
Once you purchase your chosen protocol, your program is delivered through Lumin, our official training app partner.
Inside the app you’ll find:
- Your full 12-week program laid out by day and week
- Exercise demos and clear execution cues
- Progression already mapped out across phases
- Built-in tracking so you always know where you’re at
No PDFs to juggle.
No spreadsheets to manage.
No trying to remember what you did last week.
Open the app. Train. Done.
Direct Messaging Support
You’re training solo - but you’re not on your own...
Every Pro-Grade Progression Protocol includes direct in-app messaging with our team.
- Ask questions about exercises or intent
- Get clarity if something doesn’t feel right
- Request technique feedback
- Sense-check modifications when life gets busy
This isn’t 1-to-1 coaching - but it is professional oversight when you need it.
That support dramatically increases your likelihood of success without blowing out cost.
Direct Messaging Support
You’re training solo - but you’re not on your own...
Every Pro-Grade Progression Protocol includes direct in-app messaging with our team.
- Ask questions about exercises or intent
- Get clarity if something doesn’t feel right
- Request technique feedback
- Sense-check modifications when life gets busy
This isn’t 1-to-1 coaching - but it is professional oversight when you need it.
That support dramatically increases your likelihood of success without blowing out cost.
Optional Free 1-to-1 Call
Need more guidance? We’ve built that in too.
As part of your purchase, you’ll also have access to a free 1-to-1 info call.
This gives you the option to:
- Get personalised advice if you’re unsure which protocol suits you
- Ask higher-level questions about your training direction
- Explore whether 1-to-1 coaching makes sense for you down the track
No pressure. No obligation.
Just an extra layer of support if you want it.
Select the Protocol Built for You
Choose the protocol that fits your goals, your schedule, and where you’re at right now - without needing to guess or overthink it.
Every Pro-Grade Progression Protocol is a complete 12-week training system built on the same professional coaching framework.
The only difference is what the training is biased toward.
- A complete 12-week phase-based training system
- Clear structure, progression and tracking inside the Lumin app
- Built-in decision rules so you’re never guessing what to do next
- Optional 1-to-1 support if you need clarity
$67 AUD. 12 Weeks of Structured Training
The same progression framework used in professional coaching environments.
No subscriptions. No ongoing commitments. One system, delivered in full.
Click any protocol below to explore the full breakdown and make sure it’s the right fit for you.
Select the Protocol Built for You
Choose the protocol that fits your goals, your schedule, and where you’re at right now - without needing to guess or overthink it.
Every Pro-Grade Progression Protocol is a complete 12-week training system built on the same professional coaching framework.
The only difference is what the training is biased toward.
- A complete 12-week phase-based training system
- Clear structure, progression and tracking inside the Lumin app
- Built-in decision rules so you’re never guessing what to do next
- Optional 1-to-1 support if you need clarity
