Never start over again.

The only programming that's been tested, refined, and proven on the floor of one of Bali's busiest gyms before it ever reached the app.
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Switch online training programs without losing progress

Move between fat loss, muscle building, glute training, HYROX, CrossFit and Olympic weightlifting as your goals change. Every program is tested at Bambu HQ in Bali, where over 1,000 people train every day, and coached in partner gyms around the world.

Smiling athlete holding a barbell during a Bambu Training session
Stop guessing in the gym
Every session planned. Every week progressing.
Coach guiding an athlete through a banded mobility drill
Coached, Even When You Train Alone
Real coaches behind every program.
Athlete performing a barbell row in the gym
Change goals without starting over
Switch programs anytime. Keep your progress.

Your goals.
Your rules.

Whether you're looking to build muscle, lose body fat, get stronger, Prepare for the CrossFit Open, or set a new HYROX PR, we've got a program to get you there.

Stop forcing yourself into programs that don't fit. Choose your path, change when ready, keep your progress.
Not sure which program fits? Take the quiz
Shred
Build
Booty
HYROX
Perform
Lift
Athlete pushing hard on an air bike during a Bambu Shred session
Shred
Shred

Online strength and conditioning to build muscle and lose fat

Our most versatile program: if you only ever do one track, make it Shred.
High-intensity intervals that build conditioning without sacrificing strength.
Build muscle and strength while you burn fat, with longevity in mind.
Pairs well with
Booty and Lift
At a glance
Sessions per week
5 per week
Session length
45-60 min
Equipment
Barbell, dumbbells, kettlebells, rig and cardio
Level
All levels
Best for
Building muscle and losing fat
Sample session

A. 12-Minute Partner Work
In 12 minutes, complete continuous work, with a partner, of the following:
P1: 5 1-1/4 Barbell Strict Press (2 RIR) + 5/ea. Single Arm Half Kneeling Kettlebell Press
P2: Row at a moderate effort, until Partner 1 is done
Rest 3 minutes

B. 12-Minute Partner Work
In 12 minutes, complete continuous work, with a partner, of the following:
P1: Barbell Hip Thrust 5s Hold + 5 reps + 5s Hold (2 RIR) + 20s/ea. Feet Elevated Side Plank
P2: Air Bike at a moderate effort, until Partner 1 is done
Rest 3 minutes

C. 12-Minute Partner Work
In 12 minutes, complete continuous work, with a partner, of the following:
P1: 8/ea. Rear Foot Elevated Dumbbell RDL + 10 Dumbbell Tricep Extensions (2 RIR)
P2: Ski Erg at a moderate effort, until Partner 1 is done

*If you’re training without a partner, complete 75 seconds on the cardio before going back for your next set.
Build
Build

Online muscle building program for size and strength

Evidence-based bodybuilding: proven progressive overload without the bro-science.
Run it as a complete muscle-building plan or alongside other Bambu programs.
5-day hybrid split: lower, push, pull, lower and full body, plus an optional extra credit day.
Pairs well with
Lift and HYROX
At a glance
Sessions per week
5-6 per week
Session length
45-75 min
Equipment
Full commercial gym
Level
All levels
Best for
Hypertrophy and muscle growth
Sample session

A. Pendulum Squat
2-3 x 8-12 @ 2 RIR

B. Leg Extension
2-3 x 10-12 @ 2 RIR

C. Smith Machine RDL
2 x 8 @ 2 RIR

D. Superset
D1. Smith Machine Shoulder Press: 2-3 x 10-12 @ 2 RIR
D2. Chest Supported T-bar Row: 2-3 x 10-12 @ 2 RIR

E. Superset
E1. Dumbbell Bicep Curl: 2-3 x 8-12 @ 2 RIR
E2. Overhead Cable Rope Tricep Extensions: 2-3 x 12-15 @ 2 RIR

Athlete doing a barbell hip thrust
Booty
Booty

Online glute program for lower body strength and shape

Heavy lifting for growth: glutes, hamstrings and quads through 6-week progressive cycles.
Bodybuilding-inspired programming to grow muscle and shape your lower body.
Run it on its own, or alongside Shred for extra lower body volume on top of your conditioning.
Pairs well with
Shred
At a glance
Sessions per week
6 per week
Session length
60 min
Equipment
Barbell, dumbbells, kettlebells, box, bench and bands
Level
All levels
Best for
Building stronger glutes
Sample session

A. Barbell Hip Thrust
5 x 8 @ 1 RIR (new set every 2:30)

B. Superset
B1. Dumbbell Bulgarian Split Squat: 2-4 x 8/ea. @ 1 RIR
B2. Clam Shell Plank: 2-4 x 12/ea. @ RPE 9

C. Superset
C1. Kettlebell Goblet Cossack Squat: 2-4 x 8-12 @ RPE 8-9
C2. Banded Donkey Kick: 2-4 x 15-20/ea. @ RPE 8-9

Athlete on a ski erg during HYROX training
HYROX
HYROX

Online HYROX training for your first race or next PR

A complete HYROX program: strength training plus the running, erg and station work you need for race day.
Builds endurance, power and pace for competition day.
Perfect for first-timers or HYROX veterans chasing a PR.
Pairs well with
Build
At a glance
Sessions per week
5 per week
Session length
75-90 min
Equipment
Sleds, ergs, wall balls, sandbags, barbells and dumbbells
Level
All levels
Best for
HYROX race prep
Sample session

A. Deadlift
3 x 3 @ RPE 8.5 / Tempo 21X1 (new set every 3 minutes)

B. Double Kettlebell Front Rack Walking Lunge
3 x 16 @ RPE 8.5 (rest 2 minutes between sets)

C. Superset
C1. Seated Dumbbell Shoulder Press: 3 x 6 @ RPE 8.5
C2. Chest Supported Dumbbell Row: 3 x 8 @ RPE 9
(Rest 2 minutes after the superset)

D. Easy Run Intervals
Warm-up: 2 Rounds
20m A-Walk
20m A-Skip
10m B-Skip
Main Work:
1 x 1,800m Run
1 x 1,600m Run
1 x 1,400m Run
1 x 1,200m Run

Note: All distances at RPE 5-7 and rest 90 seconds between each distance.
Athlete doing a strict pull-up on the rig
Perform
Perform

Online CrossFit programming, built for the Open and beyond

CrossFit done right: all the variety and challenge, none of the overtraining.
Varied programming: conditioning, Olympic weightlifting and gymnastic progressions.
Competition-ready: builds toward Open performance while keeping you healthy year-round.
Pairs well with
Lift
At a glance
Sessions per week
5-6 per week
Session length
60-90 min
Equipment
Barbell, dumbbells, kettlebells, rig and cardio
Level
Intermediate to advanced
Best for
CrossFit Open prep
Sample session

A. Strength
Front Squat 5 x 3 @ 80-85% / RPE 7-8 (new set every 3 minutes)

B. Conditioning
4 Sets of:
In 4 minutes, complete as many rounds as possible of:
50 Double-unders
15 Toes-to-bar
10 Double Dumbbell Devils Press
Rest 60s between sets
Target Score: 1-2 rounds per set

C. Extra Work
3 Sets for Quality:
6-8 Strict Pull-ups
8-10 Strict Ring Dips
20-25s Wall-facing Handstand Hold
10-12 Hanging Knee Raises
Rest as needed to prioritize quality

Athlete holding a snatch in the overhead squat position
Lift
Lift

Online Olympic weightlifting programming

Programmed by Lead Burgener Strength coaches who teach weightlifting seminars around the world.
Two focused sessions weekly: technique and strength that complement your main training.
For every level: learn the snatch, clean and jerk from the ground up, or chase new PRs.
Pairs well with
Perform and Build
At a glance
Sessions per week
2 per week
Session length
75-90 min
Equipment
Barbell, bumper plates and squat rack
Level
All levels
Best for
Snatch, clean and jerk
Sample session

A. Prep Work
Accumulate 40 Drop Snatches with an empty barbell for quality

B. Priming Lift
Muscle Snatch + Snatch Grip Push Press + Snatch Balance: 3-4 x 1 + 2 + 1 @ RPE 6

C. Main Lift
Snatch 3-4 x 2 + 1
First 2 reps 2-second pause below the knee, last rep 2-second pause in the receive position

D. Heaving Snatch Balance
3 x 4 @ RPE 6

E. Snatch Balance
3 x 2 @ RPE 6-7

F. Strength Accessories
Complete 3 Sets of:
20 Barbell Bicep Curls
20 Ab-Mat Sit-ups
10/ea. Kettlebell Teapot Crunches

*All at tough effort
Program finder

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Success story

“The programming put together is like an art form”

it is specifically designed to expose every weakness and imbalance I have and yet still compliment my strengths.

Kathrine Rento, Australia
Perform
Lift
Will Henke
Performance-driven coach with military-grade discipline and elite-level training expertise.
Nutrition
Aesthetics
Courtney Muscat
Nutrition-first performance coach helping athletes and individuals fuel results with precision and balance.
HYROX
Performance
Lewis McDonald
Hybrid coach blending athletic conditioning with body transformation and HYROX-specific training.

Ready to stop starting over?

Join thousands training with the same programming tested and refined at Bambu HQ. Six tracks, seamless switching, real progress. Less than $1.15 a day.

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Start today
Perform
Athlete doing a strict pull-up on the rig
Shred
Athlete pushing hard on an air bike during a Bambu Shred session
HYROX
Athlete on a ski erg during HYROX training
Lift
Athlete holding a snatch in the overhead squat position
Booty
Athlete doing a barbell hip thrust
Build

Don’t take our word for it

Mat Lock, Australia
"I’ve been using The Program for several months now and it’s rapidly become the single most influential and engaging aspect of my training."
Frank Gonnello, USA
"The programming is always well balanced, and will leave you feeling smoked (in the very best of ways) but never beyond what you're capable of. "
Stephen Teasdale, England
"I’ve trained with a number of coaches and found The Program to be the best. "
Josh Sharp, Australia
"In the short time I've been using the program I have made leaps and bounds in all areas of fitness and I feel the best I ever have!"
Elise Richmond, Tasmania
"There's a reason behind every exercise and movement he programmed for me. The changes in my lifts in a short space of time have blown me away!"
Kathrine Rento, Australia
"The programming put together is like an art form, it is specifically designed to expose every weakness and imbalance I have and yet still compliment my strengths."
Freddy Kurniawan, Indonesia
"Under this coaching, not only did I get to dramatically improve my fitness, I also learned to be more independent, responsible, and accountable for my progress..."
Gu Hao, China
"It’s very apparent there’s a clear direction to this program and knowing that brings me comfort allowing me to fully trust Bambu Training and methods."
Siobhan O'Hagen, Ireland
"Bambu Training helped me so much with my training in 2020"
Lorenzo
Katja Stoll, Germany
"I love the workouts from all the programs, specifically Bambu Training. And The Dumbbell Program is awesome too!"
Katie Power, England
"The community is so supportive, I feel like the workouts are created to work on the specific areas I want to work on and I love that I’ve gained so much more knowledge..."
Michelle Hughes, Germany
"I personally love the Bambu Training. Learning how much your hormones & cycle play such a major role in your fitness development has been really cool."
Steph
Alex Macphail, Australia
"Since following his this programming, the amount of progress I have seen with my own abilities has blown me away..."
JP Simpfendoerfer, Germany
"I’ve been following Will‘s programming for 7 months now and I am more than happy how I developed as an athletes, coach and box owner."
Lu Frey, Germany
"Bambu Training crew stands out due to the amazing communication between coaches and athletes, whether it’s about mindset, nutrition, general questions or struggles. "
Lucy Pickering, England
"The amount of progress I have seen with my own abilities has blown me away. The way my individual program caters to my level and my weaknesses has me reaching goals a lot faster"
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