You are placed into a private group of around 100 other participants to help support and motivate you along with the team.

We run 7 intakes, or “waves”, each year so everyone starts together. Waves begin in January, February, March, May, July, September and October. This gives you plenty of opportunities to join the programme at a time that suits you. Head over to the programmes page to see when the next start date is.

Click here to see the dates for 2026 

If you’re new, we recommend starting with Signature. It’s the perfect introduction to the SPR method, helping you build strong habits and achieve great results in 75 days, before moving on to our more advanced programmes. You can explore all options on our programmes page.

No worries! Contact us and we will happily discuss your goals and recommend the programme that’s best for you

It depends on which programme you choose!

• For Signature or the Signature Plus Programme, you’ll need is a 38mm 9m battle rope.
• For the Sculpt Programme, you’ll need a set of kettle bells in a range of weights. 
• The Signature PRO you will need a battle rope and dumbbell and barbell set with 30-50kg of weight plates that you can add and remove.
• For the Build Programme you will need a dumbbell and barbell set with 30-50kg of weight plates that you can add and remove.
• For PAUSE Programme you will need a dumbelle set with 20-30kg of weight plates that you can add and remove.

Our flexible meal plans are designed around real life, with delicious, easy-to-make recipes and simple portion guidance. Meals can be easily adapted for food allergies, and we also offer dedicated vegetarian and vegan food plans.

Absolutely. Our fun, video-guided home workouts are designed for complete beginners through to very fit participants, with opportunities to scale up or down so everyone is challenged at their own level.

You’ll be placed in an online group led by a dedicated coach, supported by assistant coaches, with regular input from our head coach Annie and Six Pack Revolution founder Scott Harrison. You’ll receive daily guidance, motivation and practical tips to keep you accountable and moving forward.

We help you build a healthier relationship with food, exercise and yourself, focusing on positive habits that last beyond the 75 days. Over time, this leads to greater confidence, balance and a more positive outlook on life.

You’ll be part of a private group of people on the same journey, offering encouragement, accountability and celebration along the way. You’re never doing this alone.

“We ask you to upload your progress photos weekly, to us via Dropbox. This keeps you accountable but also allows us to monitor your progress and make any changes needed to get the most out of the programme. 

Within the upload you can then choose Yes or No to social media. This is your personal choice and all photos shared are kept private unless you chose to share. “

Absolutely not. Thousands do and thousands don’t. It’s entirely your choice. You can choose whether you’re happy for us to share your results or keep them private.

Not at all. Many of our recipes can be adapted and we provide alternative options which can easily be switched in and out. 

You can easily adjust any of our recipes to be Vegan, Gluten Free, Dairy Free, Fish Free or to suit your individual needs. There is information within our meal plans which explains exactly how to do this.

Absolutely not! There’s no calorie counting or macro tracking on the programme. You’ll simply enjoy healthy, balanced meals and snacks designed to fuel your body efficiently.

It helps keeps you accountable and motivated. Your own posts, whether it is motivating workouts, food inspiration or obstacles to overcome, can inspire others. Seeing others push themselves can be motivating and in turn you can be the motivation. 

We won’t make you post anything if you do not wish to, however this is a major part of your journey and it allows us to give you encouragement, support and advice when needed, create a safe supportive community and makes the journey easier to stick to.

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