Six programmes 44 group classes a week
Pick your lane
One membership covers all six. One rule across the whole timetable: every session is scaled to the person doing it, so the beginner and the competitor work the same plan at different loads. Your trainer builds the split around your goal, then reviews it every six weeks.
Programme 01 · Build
Strength & Muscle
The backbone of everything else on this page. Barbells, dumbbells and machines programmed in six-week blocks around the big compound lifts – squat, deadlift, bench, overhead press and rows – with your loads written as percentages of your numbers.
Who it’s for
- Anyone who wants to add visible muscle rather than just lose weight on the scale.
- Complete beginners – your first session is spent learning to brace and hinge with an empty bar, never maxing out.
- Members coming off the transformation programme who now want to build on the base they made.
- Desk-bound professionals whose backs and shoulders need loading properly, not resting.
A typical session
- Prep (8 min). Hips, shoulders and trunk – the same warm-up every session, so it becomes automatic.
- Main lift (20 min). Squat, deadlift, press or pull, waved across the six-week block. Your trainer calls the load off your logged numbers.
- Accessory block (20 min). Two to three supporting movements for the same pattern – rows, lunges, carries, arms – in the rep ranges that build size.
- Finisher (7 min). Short conditioning or a core block. Optional on heavy days, and nobody judges you for skipping it.
- Log it (5 min). Sets, reps and load go into your card. Watching that graph climb is half of why people stay.
What to bring
- Flat-soled trainers if you have them – squatting in running shoes is like sprinting in sandals.
- Water bottle and a towel. Chalk, belts and straps live on the floor and are free to use.
- Nothing else. Bars, plates, dumbbells to 50 kg and the racks are all here.
- Your training card stays at the gym so it never gets left at home.
Never lifted before? Say so on the form and we’ll put you in a 6am or 10am session – the quietest hours, with the most trainer attention.
Programme 02 · Start here
Weight Loss & Transformation
The twelve-week programme most new members begin on. Strength three days a week, conditioning two, and nutrition guidance built around the food you already eat – rice, roti, dal and all. Measured at week zero, six and twelve.
Who it’s for
- Anyone with 5–25 kg to lose who has tried crash diets and watched it all come back.
- People returning to training after years away, or after an injury, illness or a baby.
- Members who want the accountability of a fixed twelve weeks with real checkpoints.
- Anyone who has never set foot in a gym. Around half of every intake is in that group.
How the twelve weeks run
- Week 0 – baseline. Body composition scan, movement screen, a conversation about your food, your sleep and your schedule.
- Weeks 1–6 – build the habit. Three strength sessions and two conditioning classes a week. The target is turning up five times, not punishing yourself once.
- Week 6 – re-check. Second scan. Loads go up, the nutrition plan gets adjusted to what actually worked for you.
- Weeks 7–12 – push. Heavier lifts, harder conditioning, and a plan for the plateau everyone hits somewhere around week nine.
- Week 12 – where next. Final scan and a written plan for what you do after. Most people move onto Strength & Muscle.
What’s included
- Three body composition scans – weight, fat mass, muscle mass and visceral fat, not just a bathroom scale.
- A nutrition plan in grams and portions, built for vegetarian, non-vegetarian or eggetarian eating.
- Full access to every other class on the timetable while you’re on the programme.
- A WhatsApp check-in with your trainer once a week, because week three is when most people quit.
What we will not do
- No crash diets. If a plan can’t be eaten for a year, it isn’t a plan. You will eat carbs.
- No supplement selling. Nobody at FitX1 earns a commission on what you buy. Ask and we’ll tell you what’s worth it – usually very little.
- No before-and-after pressure. Photos are yours. We’ll never post them without you asking us to.
- No unrealistic numbers. We’ll tell you honestly what twelve weeks can and cannot do for your body.
- No training through pain. Sore is fine, sharp is not. Tell your trainer and the session changes on the spot.
- No cardio-only plans. You’ll lift from week one. It is the fastest route to keeping the weight off.
The free trial day includes your first body composition scan – useful even if you decide FitX1 isn’t for you.
Programme 03 · Go harder
CrossFit & Functional
A coached workout of the day, every session: barbell work, gymnastics and a metcon that leaves you on the floor in a good way. Kiran writes it, scales it in front of you, and counts your reps – nobody is left to guess.
Who it’s for
- People who get bored on machines and need a class with a clock and a scoreboard.
- Former athletes chasing the intensity they miss – and the competitive edge of a whiteboard.
- Complete beginners: every movement has a scaled version, and week one is mostly technique.
- Strength members who want a conditioning day that isn’t forty minutes on a treadmill.
A typical session
- Whiteboard brief (5 min). Kiran walks the whole room through the workout, the stimulus and the scaling options before anyone touches a bar.
- Warm-up (10 min). General, then specific to the day’s movements. Mobility drills where the workout demands them.
- Skill or strength (15 min). A lift or a gymnastics skill – snatch, clean, pull-up, handstand – drilled at your level.
- The WOD (20 min). The metcon itself. Times and loads go on the board if you want them there, and stay off it if you don’t.
- Cool-down (10 min). Breathing back down, stretching, and the part of class where everyone actually talks to each other.
What to bring
- Trainers with a flat, firm sole. Running shoes work fine for your first month.
- Water – more than you think. The 6am and 7:30pm classes are the sweatiest hours in the building.
- A towel. It is not optional in a shared rig space.
- Skipping rope and grips are provided, and so is chalk. Buy your own only when you know you’ll stay.
If you have never done a barbell class before, come to a 10am or Sunday session first – smaller groups, slower pace, same coaching.
Programme 04 · Own your bodyweight
Calisthenics
Pull-ups, dips, levers, handstands and the long road to a muscle-up. Skill work first while you’re fresh, strength work second, with progressions that start at whatever you can hold today – including zero pull-ups.
Who it’s for
- Anyone who wants to be strong at their own bodyweight before they chase numbers on a bar.
- People who travel constantly and need training that works in a hotel room or a park.
- Lifters whose shoulders and elbows need the joint control that ring and bar work builds.
- Absolute beginners – band-assisted and inverted rows are a real starting point, not a consolation prize.
A typical session
- Joint prep (10 min). Wrists, elbows, shoulders and scapulae. Skipped everywhere else, never skipped here.
- Skill block (15 min). One target movement for the block – handstand, front lever, muscle-up – drilled at your exact progression.
- Strength block (20 min). Pull, push and core in supersets. Bands, rings and weight belts scale it both directions.
- Core & hold finisher (10 min). Hollow holds, L-sits and planches. Short, honest and quietly brutal.
- Mobility close (5 min). Straight-arm and hip work that makes next week’s progression possible.
What to bring
- Comfortable clothes you can move overhead in. Shoes optional for floor work.
- Water and a towel. Grip chalk is on the rig.
- Nothing else – bars, rings, parallettes and resistance bands are all provided.
- Patience. Nikhil measures progress in months, and tells you that on day one.
Can’t do a single pull-up? That is the most common starting point in the room, and there is a documented route from there.
Programme 05 · Recover & restore
Yoga & Mobility
Hatha and vinyasa in the studio, plus a mobility class written specifically for people who lift heavy. The wellness half of FitX1 – the session that keeps your hips, shoulders and back working for the other five days.
Who it’s for
- Lifters and CrossFitters whose mobility is now the thing holding their numbers back.
- Anyone with a desk job and the neck, hip and lower-back complaints that come with it.
- Members who want one calm hour in the week that isn’t about intensity at all.
- Complete beginners – blocks, straps and bolsters are on every mat, and no pose is compulsory.
A typical session
- Settle and breathe (8 min). Pranayama and a body scan. The hardest part of the class for most gym members.
- Warming sequence (12 min). Sun salutations at your own pace, with two levels demonstrated throughout.
- Main sequence (25 min). Standing, balance and hip work, or a slower restorative flow on the evening classes.
- Targeted mobility (10 min). Thoracic spine, hips and ankles – the three joints that limit almost every lift.
- Savasana (5 min). Genuinely five minutes. Sneha will not let you leave early.
What to bring
- Loose clothes and nothing on your feet. Mats are provided and cleaned between classes.
- Your own mat if you prefer – plenty of regulars do.
- Water, and an empty-ish stomach. Two hours after a meal is about right.
- Any injury or pregnancy details for Sneha before you start, so the sequence can be adapted.
Yoga is included in every membership – there is no separate studio fee, and no minimum number of classes.
Programme 06 · Sweat & smile
Zumba & Dance Fitness
The loudest hour on the timetable and, by a distance, the most popular. Bollywood, Latin and hip-hop tracks, around 500 calories, and absolutely no requirement to be able to dance. Pooja counts you in and nobody is watching you.
Who it’s for
- Anyone who finds cardio boring – this is forty-five minutes that goes past in ten.
- Members who train alone all week and want one session with a room full of people in it.
- Beginners with zero dance background. Genuinely zero. The choreography repeats until it sticks.
- People coming back from a long break who want to move before they lift.
A typical session
- Warm-up track (5 min). Basic steps at half speed. You learn the four moves the class is built on.
- Build (15 min). Three or four tracks, tempo climbing, each one repeating its chorus until the room has it.
- Peak (15 min). The fastest tracks of the hour. Low-impact options called out every single time.
- Toning track (5 min). Light weights or bodyweight – squats, lunges and core, still on the beat.
- Cool-down (5 min). Slow track, stretch, and the loudest applause in the building.
What to bring
- Trainers with some cushioning – there is a lot of bouncing.
- Water and a towel. The studio gets hot by track three.
- Clothes you can sweat properly in. Nobody is dressed up.
- A friend, if that gets you through the door. Their first day is free too.
The 7:30pm weekday classes fill fastest – arrive ten minutes early if you want space near the front.
Still not sure which programme?
Tell us that on the form – “not sure” is a completely fine answer. A trainer will do your body composition check, ask what you actually want, and recommend one. Your first day is free either way.
