2.png

SRP Logo.png

Logo-Light (1).svg

PERFORMANCE COACHING.png

transparent.png

1.png

small benner.png

ShalaRama Performance

Hourglass, Glutes, & Core 8-Week Programme shapes rounder glutes and a defined upper back for that hourglass look. Pick 3-day (Mon/Wed/Fri), 4-day (adds upper push), or 5-day (full body focus) to fit your week - all building your glutes and waistline.

After the 2-week free trial with good nutrition, your glutes feel fuller and firmer, waist tighter, clothes hug your new curves better, and you see it in back and side photos.

By Week 8, expect lifted round glutes, wider upper back creating a tiny waist illusion, and a true hourglass shape.

Glute Builder

Signature Program

8-Week Program

Intermediate

Signature Hourglass, Glutes, & Core Program

3 Day Program

4 Day Program

5 Day Program

This Signature Jacked & Ripped Bodybuilding plan is built for people who want to look bigger, leaner and more athletic without wasting time on fluff. 

Day 1 and 2 focus on getting you strong on the big upper and lower lifts, so your chest, back and legs grow while strength climbs. 

Day 3 is a full-body “pump” day that keeps calories burning and brings up your chest, back and legs together. 

Day 4 targets the detail muscles: chest, rear delts, shoulders, arms and forearms - for that fuller, more defined look. 

Day 5 finishes the week by hitting quads, hamstrings, inner thighs and core with higher volume, helping your legs look bigger and tighter while your waist looks leaner, provided nutrition is on point.

Bodybuilding

Expert

3.png

Signature Jacked & Ripped Bodybuilding Program

This Signature Strong & Defined Powerlifting Program rotates primary squat, bench and deadlift days with secondary and tertiary variations to hit each lift twice weekly for optimal frequency and technique work. 

Heavy compounds at RPE 8-9 build max strength while accessories target sticking points like squat depth, bench lockout and deadlift speed. Expect 5-15% increases across the big 3 plus better leverages from back and shoulder thickness. 

Weeks 1-4 ramp volume, Weeks 5-8 peak intensity with Week 5 deload, culminating in Week 8 1RM testing on squat, bench and deadlift after proper warmups. Pair with calorie surplus and 2.2g/kg protein for maximum strength gains.

Powerlifting

Strength Training

Novice

4.png

Signature Strong & Defined Powerlifting Program

The Signature Sculpt & Define Fat Loss Program combines a simple beginner strength programme with effective fat loss principles to help new trainees build confidence and drop body fat simultaneously. 

Using just four machine-friendly compound exercises per session: leg press, chest press, lat pulldowns and rows - you will progress safely from higher reps to heavier loads over eight weeks while ending every workout with light cardio. 

This approach preserves muscle during calorie deficit, boosts metabolism through compound lifts, and requires minimal equipment knowledge. 

Expect looser clothes around the waist by Week 4 and 25-40% strength gains by Week 6, all with straightforward progression and daily step targets.

Beginner

Fat Loss

Full Body

6-Week Program

5.png

Signature Sculpt & Define Fat Loss Program

3 Day Program [Full Body Split]

4 Day Program [Upper / Lower Split]

The No BS 3-day full body programme delivers maximum strength gains through three weekly sessions packed with essential compound lifts like squats, bench presses, rows, and deadlifts, ideal for busy beginners to intermediates seeking efficient progress without gym time wasted on fluff. 

It follows an 8-week cycle where weeks 1-3 build progressive overload on big compounds, week 4 pushes near-max efforts (RPE 9-10) to gauge 1RM potential, week 5 deloads volume and intensity for recovery, week 7 tapers volume while maintaining high intensity for supercompensation, and week 8 offers an optional 1RM test day on squat, bench, and trapbar deadlift informed by week 4 data. 

Perfect for those focused on fat loss or hypertrophy who want a straightforward, no-nonsense format with built-in progression, technique tips, swaps, and recovery phases.

Other (5)