RDK FITNESS

Programs

Train on Your Terms

Structured programs designed by Roger. Pick one, pay once, and follow it at your own pace. No ongoing subscription. No consultation required.

6-Week Beginner Basics

Build your foundation from scratch

Duration:6 weeks
Frequency:3x per week
TBC

Designed for people who are new to the gym or coming back after a long break. Learn the fundamental movement patterns, build baseline strength, and develop the habit of consistent training.

What you get

  • 6-week structured program with progressive overload
  • Video demonstrations for every exercise
  • Warm-up and cool-down routines included
  • Nutrition guidelines for your goal
  • WhatsApp support from Roger for questions

Who this is for

Complete beginners, people returning after 6+ months off, or anyone who wants to nail the basics before moving to heavier training.

Get this program

Roger will follow up with program details and payment info.

Mastering Machines

Learn proper form on every machine

Duration:Self-paced
Frequency:Reference guide
TBC

A complete walkthrough of gym machines -- how to set them up, proper form, which muscles they target, and how to incorporate them into your training. Stop guessing and start training with confidence.

What you get

  • Video demos for all major gym machines
  • Setup and adjustment guides
  • Target muscles and common mistakes for each
  • Suggested rep ranges and programming tips
  • Printable quick-reference cards

Who this is for

Anyone who feels intimidated by gym equipment or wants to make sure they're using machines correctly and getting the most out of every rep.

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Roger will follow up with program details and payment info.

TRX Strength Program

Full-body strength, no weights needed

Duration:8 weeks
Frequency:3-4x per week
TBC

A complete bodyweight and TRX suspension training program you can do at home or in the gym. Builds real strength, stability, and muscle using just your body and a TRX strap.

What you get

  • 8-week progressive TRX program
  • Upper, lower, and full body split options
  • Video demonstrations for every movement
  • Scaling options for all fitness levels
  • No gym membership required

Who this is for

People who train at home, travellers, or anyone who wants an effective strength program without barbells and machines.

Get this program

Roger will follow up with program details and payment info.

Mobility Program

Move better, recover faster

Duration:4 weeks
Frequency:Daily (15-20 min)
TBC

A focused mobility program that improves your range of motion, reduces stiffness, and helps you move pain-free. Can be done standalone or alongside any training program.

What you get

  • 4-week daily mobility routine (15-20 min)
  • Targeted routines for hips, shoulders, spine, and ankles
  • Video follow-along sessions
  • Pre-workout and post-workout specific flows
  • Progress tracking benchmarks

Who this is for

Desk workers, anyone with stiffness or movement restrictions, lifters who want better positions, or people recovering from injury.

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Roger will follow up with program details and payment info.

Plyometric Program

Power, speed, and explosiveness

Duration:6 weeks
Frequency:2-3x per week
TBC

An athletic training program focused on explosive power, speed, and coordination. Jump higher, move faster, and build the kind of functional athleticism that carries over to sport and life.

What you get

  • 6-week progressive plyometric program
  • Box jumps, bounds, sprints, and agility drills
  • Proper landing mechanics and injury prevention
  • Can be combined with strength training
  • Video demonstrations with coaching cues

Who this is for

Athletes, sports players, or anyone who wants to train for power and explosiveness -- not just aesthetics.

Get this program

Roger will follow up with program details and payment info.