Online Fitness Programs

Whether you are a beginner, intermediate or experienced/ competitive lifter, our online fitness programs will take your fitness to the next level.

Individualised programs

Written by a professional strength and conditioning coach, your program will be tailored to your specific goals and take into account any limitations that you may have.

Whether you seek to improve body composition, speed, agility, endurance, strength, or something else your coach will work with you to ensure you get the most out of the program.

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Matt Ham
Director & Head Coach

Matt Ham

Matt Ham is a professional strength and conditioning coach who works with some of Australia’s peak sporting bodies.

Standard Plans



per week

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If you have never touched a barbell or have limited experience in the gym this program is designed to get you started with easy to follow programs that are tailored to YOU.

Fat Loss


per week

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Increase muscle, reduce fat and increase your overall fitness with our scientifically designed fat loss program. Combines strength and conditioning training in a safe concurrent format.



per week

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This option of online training focuses on the ability to increase strength first and foremost. This is done in a 3 to 5 session format depending on the lifters individual needs.



per week

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A comprehensive program for the semi-professional athlete that includes a more advanced look at program formation and conditioning sessions specific to an event or sport.

Here's what our clients say

Jesse Daley

Matt is the best at what he does, I’ve been fortunate enough to work with him over the years and the energy he brings to each session is like no other coach I have ever had.

Jesse Daley Tacoma Difiance USL, Seattle Sounders MLS
Harry Sawyer

Sometimes in pro football strength training doesn't get the priority it should. Knowing the importance of strength and conditioning I contacted  Matt and the team at Hammer and together we implemented a great program for the off season which got in great shape for my best season as a professional footballer. Can't thank them enough.

Harry Sawyer Davao Aguilas FC
Brandon Borello

I can’t thank the coaches enough at hammer athletic designing a program specifically for me and what I’ve needed, pointing out strengths and weaknesses to help me with my ongoing rehab, strength and conditioning training

Brandon Borello Australian National Team The Socceroos, FC Freiberg

Frequently asked questions

Can I cancel my membership?

Of course, you can. We just require a 4 week notice period – which will usually see the current program that you have received out.

Why do I pay a membership and not just one-off program?

We offer one off programs in bonus offers but not consistently because our ethos is consistency over one off fixes.  Usually no one block of training will solve all the answers, but it can put you in the right trajectory to get more and more results. Periodised planning and with forward thinking is what brings success be it fat loss to athletic performance.

I can’t train for 2 weeks can I pause my membership?

Absolutely! You will need to give us a minimum of 4 weeks notice and then you can pause your membership for 2 weeks (minimum) up to 2 months. For periods longer than 2 months it would be more practical to cancel your membership and commence again when you’re ready.

Does it matter if I miss a session?

Sometimes you must listen to your body, if you are just not up to it then miss it. By missing it you may be able to do more then next day or next week because of it. Usually missing one session here and there will not be catastrophic. But the obvious applies here the more diligent you are the better the results.

I am carrying a few injuries and always have I don’t think I can lift weights.

In the initial screening talk with your coach, you will cover what limitations you may have with injuries/illnesses etc. From here if you do have significant health-related issues you will be referred to get more professional guidance before continuing on.

However, if you have had previous injuries/illnesses and do not suffer from them anymore or have slight issues with the problem area in question, the coaches here at Hammer Athletic are skilled enough to avoid, strength where necessary and regress if needed to accommodate all sorts of injuries and illnesses. To do nothing is not a cure (well usually).

If I experience pain performing a exercise should I keep going?

This is a no from us. However, it is very hard diagnosing any issue online and we suggest you seek professional treatment or help before continuing on.

What’s does A1 and A2 mean and/or B1 and B2 mean?

This just means you couple those exercises together, or what we call a superset. Basically, you go from the A1 exercise and then immediately to the A2 exercise without rest and perform the second exercise then rest the allotted time.

Some instances these supersets can go longer than 2 exercises they can look like this A1, A2, A3, etc. All this means is you go to each exercise in the series without rest and rest at the end of the series.

What does it mean when it says 3 set of 10 reps?

It means you do the exercise 10 times and then rest (for allotted time) and repeat 3 times.

I don’t have the equipment at my gym that is in my program?

This should be addressed at the start when you are going through the screening phase with your coach. Your coach will always ask what you have available and maybe even a video or pictures of the equipment. This should nullify any issues with absent equipment.

Why don’t the videos have instruction?

We are of the belief that instructional videos should only be reminders or clarifiers to the user. If you don’t know how to do a particular exercise, we do not believe you should be taught over video but rather one on one. If an exercise is too difficult to do or you’ve never done it before be sure to get someone who has done it show you and teach you as there are too many variables in someone’s technique that might need addressing that cannot be covered in a blanket instruction on a video.

Does it matter when and what program I do each day?

Yes. When you get your program sent to you the coach will give you guidelines on how to fit it in the sessions into the week.