Is your current split actually working for your life?
Programming isn't just about sets and reps—it’s about how those sessions integrate into your reality. If our weekly training structure sparked questions, we are here to provide clarity.
Heavy carries. Mon AM.
Tracking the load.
Clarifying the Movement Core
Technical Clarification
Confused about the distinction between a hinge and a squat within our Movement Core? We provide specific breakdowns of why we prioritize certain patterns in the weekly flow.
- Scaling for constraints
- Load management logic
- Progressions per phase
Organization & Logistics
Our Jakarta base functions as the hub for our global community insights. Whether it's about the timing of the split or gym logistics, we maintain a 24-hour response window for most fitness info requests.
"Context is everything in training."
Collaborative Growth
Are you a coach or facility owner in Indonesia looking to integrate our functional training guide into your programming? We welcome discussions on methodology and implementation.
Read the Journal Notes →Connect with the Lab
The Functional Training Guide is managed from our central office in Jakarta Barat. We maintain a focused, artisanal approach to our community support.
Physical Location
Jl. Gajah Mada No. 20, Kel. Pekojan,Kec. Tambora, Jakarta Barat 11240
Contact Fitness Guide
+62 21 6783 5425Email Correspondence
[email protected]Office Presence
Mon-Fri: 09:00-18:00
Training questions outside these hours are answered by the next business day.
Send a Brief
Share your thoughts on the training questions you have or how you're using the guide.
Our home base. Jakarta Barat.
Building a Narrative of Strength
Our guide is more than a list of exercises; it’s a living document that grows with the feedback of the Jakarta fitness community and our readers worldwide. Every email we receive helps us refine the split for everyone.