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Blueprint Programme

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Blueprint Programme

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What is the Blueprint?

The Blueprint is an 8 week body transformation programme combining athletic strength and conditioning principles, tailored nutrition, motivation and constant support. Designed to get you leaner and stronger towards a more athletic physique and the absolute best version of yourself.


  1. Decrease Body Fat %
  2. Increase muscle strength and size
  3. Improve overall fitness and energy levels
  4. Team building - leadership, team work, and grit
  5. Educate on how to 'train' and fuel your body right

Each group consists of 10 people maximum, so over the next 8 weeks you will be tested, shaped and moulded together to form a team of winners each achieving a great individual results.

Teams are NOT mixed gender so you join a women only group or a men only group.  

*Note: This is not a come when you feel like it group. You commit to the team and yourself for 8 weeks! 

Scroll down for a more in depth look into what you can expect on the Blueprint this season. Plus schedule and location.


Men's Training schedule

Men's Morning Team A

Sunday + Tuesday + Thursday 6.30am

Men's Evening Team b

Monday + Wednesday 7.30pm + Friday 7.30am

MEN'S ELITE team c

Sunday + Tuesday + Thursday 8pm

Women's Training schedule

Women's Morning Team A

Monday + Wednesday 6.30am + Friday 8.30am

Women's Evening TEAM B

Sunday + Tuesday + Thursday 9am


Sunday + Tuesday + Thursday 7pm


All sessions take place at Smart Fitness Training Centre: Cluster M1, Jumeirah Lake Towers (JLT), Dubai Marina, Dubai


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Athletic Training


Athletic Training


Athletic Training


Athletic Training


The Blueprint provides a very athletic programme to follow each week. You may not be an athlete...yet, but you can still pretend, these sessions are for everyone no matter level of experience. With a combination of Speed, Agility, and Quickness drills (SAQ), High Intensity Interval Training (HIIT), Circuit Training and Strength, we provide the body with the right stimulus to rapidly burn body fat, build - strength, size and shape, and achieve that more athletic physique you wish for. Your overall fitness and athletic performance will also go through the roof!

The Programme

You will train with your team three times per week. 

Day 1: SAQ + HiiT (Think: Shuttle Runs, Sprints, Hurdles, Plyometrics, Team building drills, Body weight workouts)

Day 2: Athletic Strength + Conditioning (Think: Circuit training, Assault Bikes, Ropes, Sleds, Dumbbells/Barbells)

Day 3: Density Strength Training (Think: Upper body strength/ Lower body Strength/ Core Strength, AMRAP)

The Beach

The beach sessions are like a check point through the programme. They are an opportunity to bring all groups together for an action packed, energy building, team challenge on the sands of JBR. It is the morning groups vs. the evening group in a test of fitness, strength, will power and team work.

These are held on weeks 4 + 8 and a great opportunity to come together. Bring friends and family along to join in the fun.










Nutrition is key when it comes down to transforming your life. The Blueprint nutrition programme will fuel your body, replenish energy stores and keep your metabolism firing meaning you burn more fat and retain/build new muscle tissue.

We are not about low carb or low calorie diets but about eating healthy whole foods in the correct quantities, at the right time to support achieving your goal in a healthy timeframe. Combined with the training programme your nutrition will play a huge part in recovery, performance, energy levels and achieving the result you want from the next 8 weeks.

The Programme

Following your very own personalised Blueprint nutrition handbook and our Two phase action plan, you will learn how and why the body breaks down food into energy or storage, and what the best sources are to reach any goal, whether it be fat loss or muscle gain.

Phase one


We kick things off on the Blueprint with a detox. The purpose of the detox is to detoxify our body and reset our bodies metabolism. Detoxification diets intend to flush out the toxin build up in our body caused by the crap we eat and the lack of quality and structure in our diets. It is also a great way to address any food intolerences we have which we may not of know about.



Performance Plan

After the detox we should feel much better, lighter and have overall better digestion and a less bloated (this would be a strong indicator that you may have been sensitive or intolerant to a certain food in your old diet). 

During the Performance Plan our goal is to provide the body with the right foods, at the right times, in the right amounts. All very personalised to your overall goal and current fitness level. We use a system called 'carb cycling' to increase carbohydrate and calories consumption around training, when we are more insulin sensitive, to send the 'fuel' to the right parts of the body (Muscles, Livers) for energy production and recovery, and away from storing excess fuel as fat.


Bonus Support

Blueprint Nutrition Talks

Each season we host two nutrition talks to introduce you to each of the plans. Education is key in our eyes so teaching you and using practical demonstrations and examples really helps to understand and trust the programme.

Guided Video Library + Recipe Guides

We all find cooking a little tedious and time consuming at times. With the Blueprint recipe guides you will see how simple it is to make healthy, great tasting food in 15 minutes. You will also learn how to food prep like a champion following the guided 15 second video tutorials for each meal in the plan and beyond. Turning you into a kitchen ninja.

Follow Coach Jack on Facebook or Instagram to see these 15 second simple cooking demonstrations.










At the Blueprint we are proud to offer you the premium support through your challenge. The reason you sign up to taking on the Blueprint is because you are not alone. By having smaller groups, with qualified and experienced coaches has been proven to show better progress, coaching standards and accountability. This means that when you take the challenge you complete the challenge, avoiding injuries and developing at a pace that suits you.

Your Blueprint coach and team mates are always at hand to provide immediate answers to questions and team feedback through your private Blueprint What's App group chat. What's more is that the support from your peers going through the same changes you are makes your commitment easier knowing others in your team may be feeling the same as you and reach out.

We reassess progress through our state of the art in-body analysis giving you accurate weight, body fat % and muscle readings. These are taken quarterly along with measurements and progress pictures along the way to keep you focused and on track. Each assessment is private giving you the personal feedback and targets you need at every check point.

The Support Network

  • Private scientific in-body analysis
  • Private online Blueprint support group
  • Constant coach interaction and Q+A


Each season we challenge you to do something you may not have done before whether it be a 5km or 10km run, an adventure race (such as The Spartan Race or Wadi Adventure Race), or a camp and trek through the Hatta/Oman mountains. We give you the confidence and support to do these character building events not alone but with the Blueprint team behind you.