13 weeks. A clear plan. Progress you can test.
Walking onto the gym floor should feel like the beginning of something. At CAVO, our new 13-week group training programme gives your sessions a direction: build your foundations, grow more confident with weights and work towards a performance test that helps you see your progress.
The training block runs from 5 October 2026 to 3 January 2027. Performance-test week begins Monday, 4 January 2027.
Why a 13-week block?
Confidence grows through practice. This block gives you a consistent structure to return to, rather than asking you to figure out your training from scratch each week. For beginners, the aim is to move from unfamiliar movements towards greater confidence lifting weights. For members with experience, it provides a clear focus for the next stage of training.
Thirteen weeks is the framework for this CAVO programme, not a promise that everyone progresses at the same speed. Your starting point, attendance and recovery will shape your experience.
A purpose behind the programme
CAVO’s approach brings planned progression and variation into a shared training environment. Across the block, the training stimulus changes to support different aims: strength, muscle development and general functional fitness.
The point is purposeful practice. You return to your training with a plan, while the programme gives you different challenges as it develops. Speak with your coach about your experience and which sessions fit your goals.
Build confidence, then put it into practice
- Establish your starting point. Get familiar with the movements and work with your coach on an appropriate level of challenge.
- Develop through the block. Practise consistently as the programme’s training focus changes. Work towards stronger, more confident movement.
- See where you have arrived. Performance-test week, 4–10 January 2027, provides a focus for reviewing your progress and discussing what comes next.
The team will share the test format and session details. The aim is to understand your own progress, not to compare your starting point with someone else’s.
Your week at CAVO
Our full studio timetable is below. It includes strength and hypertrophy sessions, conditioning, core and mobility, alongside CAVO Squad small group personal training. Tuesday’s Unguided Conditioning is identified separately. Ask the team which sessions to combine for your programme and which your chosen package includes.
YOUR WEEK AT CAVO
Weekly class schedule
Find your rhythm, then check live availability and book below. All times are Singapore time, in 24-hour format.
Monday
Strength (Pull)
Hypertrophy (Shoulder + Back)
Tuesday
Unguided Conditioning
Hypertrophy (Legs)
CAVO Squad
Wednesday
Strength (Pull)
Hypertrophy (Chest + Back)
Thursday
CAVO Squad
Hypertrophy (Arms + Abs)
Friday
Hypertrophy (Glutes)
Mobility
Saturday
CAVO Squad
Core
Mobility
Sunday
Metcon
Mobility
New to weights? Start with a conversation
You do not need to arrive feeling confident. Tell us where you are starting, what you want to improve and how training could fit into your week. We will help you find an appropriate first step.
Already training with us? Bring a friend into your routine and share the plan. If you join after the block begins, speak with a coach about where to start.