Eclipse is designed to build an hourglass-focused physique through intelligent hypertrophy training that prioritises glutes, legs, back, rear delts, shoulders, and deep core control.

Rather than relying on random “burn” work that can be found in sooo much online programming, my program blends heavier, strength-focused training with higher-rep volume work across the week. You’ll build shape through progressive mechanical tension, quality movement, sufficient volume, and recovery-led programming.

This block is designed to:

• Build fuller glutes and stronger legs through a combination of hip-dominant, knee-dominant, unilateral, and targeted isolation work

• Create more balanced lower-body development, with the option to place greater emphasis on either hamstrings and glutes or quad development depending on your goals

• Develop back width, rear delts, and shoulders to enhance your shoulder-to-waist ratio and create a stronger hourglass shape

• Improve pulling mechanics, posture, scapular control, and upper-body balance, without turning every back exercise into a trap and neck workout

• Build deep core strength and pelvic control to support better force output, trunk stability, and more efficient movement under load

• Help you train hard while managing fatigue, with an optional fourth session that gives you room to adjust volume around sleep, stress, recovery, and real life

This block is designed to build an hourglass shape, improve energy efficiency, and maximise both strength and conditioning.

There are 3 essential days, and 1 optional day.
Inside the app you’ll be able to move the days around to suit your schedule.

• Day 1: Lower Body - Alactic Emphasis

• Day 2: Back & Rear Delts - Alactic Emphasis

• Day 3: Lower Body - Glycolytic Emphasis

• Day 4 [optional]: Delts, Arms & Glutes

• Cardio is prescribed as a weekly minute target, which you’ll see pinned inside the app each Monday. You can schedule these sessions flexibly using the On Demand cardio blocks.

60–90 minutes per session, depending on the options you choose for your physique goals.

Each week includes 3 full gym training days, with the option to add a 4th “finishing touches” session for additional hypertrophy work. You’ll also have a weekly cardio target you can structure flexibly around your lifting days.

Built for intermediate to advanced trainees who already have a foundation of lifting experience and are ready to train with more precision.

The training is structured to progress strength across key compound lifts, while keeping total volume tightly managed. You’ll push hard where it matters, but not so hard that recovery, hormones, or consistency break down.

This block is ideal if you:

• Have lifting experience and want more targeted physique change

• Want to build deep core strength for stability and waist definition

• Care about getting stronger

• Want challenging sessions that still support recovery

• Prefer structured, purposeful programming over random workouts

This block is not suitable if you:

• Are brand new to strength training

• Are still learning basic lifting technique and movement patterns

• Need a beginner-level introduction to resistance training

You’ll be guided to fuel for your goals, with macro guidance and meal planning tools to ensure you’re energised for your sessions. Whether your focus is recomp, fat loss, or lean gain, you’ll get a tailored nutrition pathway plus access to 600+ macro-friendly recipes, filters, and a smart planner to help you eat with purpose (without the stress).

The Power Curve Method is predominantly a gym-based program, but every lift includes a home-friendly swap if you need it.

To follow effectively at home, you’ll need:

• Dumbbells (various weights)

• Resistance bands with a door anchor attachment

• Floor mat

• Long foam roller

Optional extras:

• A barbell with plates (recommended for heavier work, but alternatives are included)

• Incline bench