Semi-Private Training sessions are 6-week strength-training programs. We use hypertrophy to emphasize muscle building and strength development through controlled, targeted movements.

Limited to six people per session, you’ll receive 1-1 coaching, an app to track your progress, and brand new programming you won’t find in our regular classes – all while benefiting from the group’s collective accountability, energy and support.

Your workouts are divided into a two-day split: one day dedicated to upper body work and the other to lower body work. Your group will meet once a week for a 75-minute session to tackle one of the training days together. You’ll have Open Gym access to complete your other training day on your own.

This program caters to people seeking a more personalized and goal-oriented fitness approach. Whether you’re trying to kickstart your fitness routine, seeking to build muscle, or looking for more technical support, our Semi-Private Training has you covered. With a limit of six people per group, Semi-Private Training allows you to receive a level of attention unavailable in larger group settings.

Both members and non-members are welcome to join our Semi-Private Training programs! If you’re a member, this program is an excellent addition to your existing fitness routine at Alchemy. Semi-Private Training complements the high-intensity, functional workouts of Alchemy classes, helping you increase your overall performance. We’ll even provide you with a structured training routine on how to incorporate Alchemy classes into your 6 week Semi-Private Training program!

Hypertrophy Training is the focus of our Semi-Private Training program. This form of strength training is designed to increase the size and volume of muscles through progressive overload and high-volume sets. Each movement is designed to target a specific muscle group, which is different from our Barbell class where we often work on compound movements. Through hypertrophy, we work on isolation movements to target and grow specific muscle groups.

The benefits of Hypertrophy include:

💪 Increased Muscle Mass: Hypertrophy training helps you build lean muscle mass and enhances your strength and endurance.

🔥 Improved Metabolism: Increasing muscle mass boosts your metabolism, helping you burn more calories both during and after workouts.

🚀 Enhanced Performance: Hypertrophy training improves your overall power, translating to better performance in all sorts of activities, whether it’s lifting weights, running a faster mile, or keeping up with your kids.

💪 Better Body Composition: This style of training also reduces body fat percentage, leading to a more defined and sculpted physique.

Our program offers two distinct levels of hypertrophy training to cater to athletes at different stages of their muscle-building journey.

Hypertrophy Level 1 serves as a foundational program that helps athletes become familiar with the basics of hypertrophy training. In this phase, you’ll learn essential movements, experience the intensity of working to failure, and get introduced to progressive overload training. This initial stage focuses on mastering form and technique while building a solid strength base.

Hypertrophy Level 2 builds on the foundation established in Level 1, introducing more advanced and technical movements to elevate your training experience. This phase incorporates tempo variations, pauses, and 1.5 reps to increase the complexity and challenge of the workouts. Athletes in Level 2 will continue to push their limits, refine their skills, and achieve greater muscle growth through these advanced training techniques, taking their hypertrophy training to the next level.

If you have some lifting experience or have taken our Barbell classes, Level 2 will be very accessible for you!

Our workouts are all about progression. During your first session, we’ll walk through detailed demonstrations of every movement in the program. Then, each week we’ll crank up the reps, weights, sets, and tempo – working to failure.

During your 6 week session you will be provided with two days of programming each week, one upper body focused day and one lower body focused day, so you get a balanced and comprehensive training program that will promote strength and growth in each muscle group.

Here’s a few of our favorite movements from our Hypertrophy Level 1 program to give you a taste of the types of movements you’ll be tackling!

LANDMINE ROW

ROMANIAN DEADLIFT