PHERFORM12
12 weeks to prove to yourself that consistency is possible. Strength training, nutrition coaching and a community of women in your corner.
Secure my spot
You’ve started before.
New plan. New app. New Monday. Then by week three, work, travel and life get in the way, and you’re back to square one.
You don’t lack willpower. You’ve been missing structure, coaching and enough time. Most women need around three months of doing the right things, with support, to see for themselves that consistency is possible.
That’s why we built PHERFORM12. After four years of running our 8 Week Program, we’ve made it longer, added nutrition coaching, and built it around the one thing that matters most: a routine you keep long after the 12 weeks are over.
12 weeks of
Group class training
Full access to our coach-led strength and conditioning classes. We’ll help you lock in 3 or more sessions a week that fit around your life.
FST Training Program
Pherform’s Female-Specific Training system, programmed around women’s physiology, so every session moves you forward.
Goal session accountability
1:1 goal sessions with a coach to set your goals, review your progress and plan your next step.
Supportive WhatsApp community
Daily check-ins with your coaches and the women going through it with you. Nobody does this alone.
Tips and tricks
Practical guidance on training, recovery and habits that work in a busy Hong Kong life.
8 weeks of nutrition coaching
Starts in week 5, once your training habit is in place, so you’re not trying to change everything on day one.
- Pre-program questionnaire so your nutrition coach understands your activity level, lifestyle and goals.
- Weekly start pack before each week: example meal plans and recipes, your personal calorie and macro targets, step count goals and a message based on your focus areas.
- Week 1 Foundations call: the fundamentals of getting started, where people commonly get stuck, and Q&A.
- Weekly group video call to review progress, work through barriers and cover a new topic, like travel, fuelling performance or eating out.
- Weekly topic guides that turn each week’s focus into practical steps.
- WhatsApp group support: share food photos and answer prompts, and get feedback and answers from your nutrition coach.
- Progress tracking: weight and progress photos at the start and end of the 8 weeks, with optional photos along the way.
Build it, then build on it
Start with clarity
Your Strength Intro PT session and first goal session, so you walk into your first class knowing exactly what to do.
Build the habit
Train 3 or more times a week, settle into your routine and get to know your coaches and your group.
Add nutrition
Layer in nutrition coaching on top of a routine that’s already working.
Keep going
Finish stronger and consistent, with a clear plan for your next step.
Is this for you?
- You’ve started and stopped more times than you’d like to admit.
- You want to get stronger and feel confident in your body, without extremes.
- You want coaching and structure, not another plan to figure out alone.
- You’re ready to commit to 3 sessions a week for 12 weeks.
Pick your start date
| Program | Nutrition coaching | Early bird ends | Enrolment closes |
|---|---|---|---|
| 11 Jan – 4 Apr | 8 Feb – 4 Apr | 28 Dec 2026 | 4 Jan |
| 12 Apr – 4 Jul | 10 May – 4 Jul | 29 Mar | 5 Apr |
| 16 Aug – 7 Nov | 13 Sep – 7 Nov | 2 Aug | 9 Aug |
Only 12 women per intake. Early bird pricing ends 2 weeks before each program starts, and enrolment closes 1 week before.
Three payments, one plan
Register 2 or more weeks before your start date.
- To secure your spot$6,000
- Week 4$4,000
- Week 8$3,350
From 2 weeks before your start date until enrolment closes.
- To secure your spot$6,200
- Week 4$4,200
- Week 8$3,550
Includes 12 weeks of training and coaching plus 8 weeks of nutrition coaching. A Strength Intro PT session is required before you start and is booked and paid separately.
Questions
Do I need to be fit already?
No. Every class is coached and scaled to where you are today. Your Strength Intro PT session makes sure you start at the right level.
How many classes should I do each week?
We’ll help you build a schedule of 3 or more sessions a week. That’s what builds real consistency, and it’s realistic alongside work and family.
What is the Strength Intro PT session?
A 1:1 session with a coach before you start, so you begin with clarity and confidence. It’s required for PHERFORM12 and is paid separately. Our team will contact you within 24 hours of your first payment to book it.
When does nutrition coaching start?
In week 5, once your training routine is in place. It runs for the final 8 weeks of the program.
Still not sure it’s right for you?
Message us on WhatsApp and we’ll help you decide.
Your consistency starts here
12 weeks. 12 women. A routine you’ll keep long after it ends.
Secure my spot