Train With Intent. Get Stronger On Purpose.
Strength-first training built in structured blocks, measured with real numbers - not sweat, not chaos, not guesswork.
At SONNY’S, you don’t turn up for random workouts. You train through a method designed to make you measurably stronger over time, while still fitting in real life.
THE PROBLEM
You train consistently. You care. You show up.
But your strength and physique don’t reflect the effort you’re putting in.
Most group gyms rely on:
Random workouts
Fatigue as progress
Short-term challenges
It feels productive - until it stops working.
If your training has become busy but directionless, the issue isn’t motivation. It’s structure.
THE SONNY’S METHOD
How Training Actually Works Here
SONNY’S is built around a simple belief:
Strength is the foundation. Everything else builds from it.
We don’t sell workouts. We run a method that removes guesswork and replaces it with clarity, progression, and proof.
STEP 1 - CERTAINTY FIRST
You’re not new to exercise - you’re new to structured training.
From the first session, the focus shifts from just getting through a workout to training with intent. You’re told exactly what you’re working on, why it matters, and how today’s session fits into the wider block.
Loads, movements, and progressions are set deliberately - not to hold you back, but to make sure what you’re doing actually transfers to strength gains.
This creates clarity and purpose from session one, without dumbing anything down.
What this removes: guessing, ego-led lifting, and effort without direction.
STEP 2 - TRAIN IN BLOCKS
Training at SONNY’S runs in 12-week blocks.
Strength is the anchor. Compound lifts follow prescribed percentages that increase week to week. Each session builds directly on the last, so attendance actually matters.
Miss sessions, and you don’t just miss a workout - you lose data and progression.
What this removes: randomness, plateauing, motivation-based training.
STEP 3 - PROVE IT WITH NUMBERS
We don’t guess if training is working. We measure it.
Weights are logged every session. Members work toward clear benchmark testing - including 1RM, 3RM, and 5RM’s - so progress is visible, repeatable, and objective.
Within weeks, most members see 5–10% increases on key lifts and can clearly map how today’s numbers lead to future targets.
You stop chasing how training feels and start chasing what it produces.
What this removes: doubt, sweat-chasing, and false progress.
STEP 4 - BUILT-IN ACCOUNTABILITY
Training at SONNY’S isn’t something you disappear from without noticing.
The structure itself creates accountability - missed sessions break progression, interrupt data, and stall momentum. Coaches are actively involved in keeping members aligned to their block, their numbers, and their next benchmarks.
Support is proactive, not performative, and always tied back to progression.
WHAT YOU TRAIN
You don’t pick workouts. You train through a system.
STRONG - The Progression Driver
Structured strength sessions built around technique, percentages, and progression.
HYBRID - The Performance Layer
Strength-supported conditioning for those training toward events like HYROX.
ATHLETIC - Aerobic Skill Development
Erg-based cardio focused on technique and aerobic capacity, without chaos.
Each class serves a purpose inside the method.
PROOF THAT IT WORKS
Members don’t just feel fitter - they can prove it.
First-ever 100kg bench press
First-ever chin up
Clear strength increases within 6 weeks
Members talking numbers, not soreness
Training becomes predictable in the best way.
WHO THIS IS FOR
This is for you if:
You’re done with random workouts
You want training that actually means something
You care about strength, structure, and progression
This is not for you if:
You want to be smashed every session
You don’t want structure
You train purely on how you feel
START WITH STRUCTURE
If you’re ready to stop guessing and start training with intent, the next step is a conversation.
We’ll explain how the method works, where you fit, and what training here would actually look like.
