2Days per week
Full Body
A full-body program for two training days.
- Two full-body workouts
- Sets, reps and rest laid out
- Training Guide included
€24,99One-time purchase
View 2-day program
FormEQ training programs
Train with a plan.
Choose a program for 2, 4 or 5 training days. Your exercises, sets and reps are laid out for you.
View the programsOne-time purchase · PDF in English or Dutch
PDF downloadEnglish or DutchTraining Guide included
Choose your training week
Which program fits your week?
4Days per week
Upper / Lower
Alternate upper- and lower-body training across four sessions.
- Upper A/B and Lower A/B
- Strength and muscle-building work
- Training Guide included
€24,99One-time purchase
View 4-day program
5Days per week
Hypertrophy
Five sessions focused on building muscle.
- Push, Pull and Legs sessions
- Plus Upper and Lower sessions
- Training Guide included
€24,99One-time purchase
View 5-day program
The guide for using your program
FormEQ Training Guide
Understand RIR, tempo, progression and recovery. Use the guide alongside your program to log your training and decide when to adjust.
Included with every program. Also available separately.
€19,99One-time purchase
View the Training GuideThese clients describe their experience with personal coaching and training. The PDF programs in this store are separate products and do not include personal coaching.
-
He looks at what you need and tailors it to your body and your goal.
Rick Belterman
Translated from Dutch
Arne gave me excellent guidance. I received a tailored plan every week, and he listened to the information I shared. If something didn't work for me or felt uncomfortable, he immediately worked on adjusting it. He looks at what you need and tailors it to your body and your goal. He kept a close eye on my results, which made me feel seen and supported. Highly recommended if you're looking for a nutrition coach, a trainer or both!
-
A training plan was tailored to me, focused on building muscle. It carefully takes into account the other sports I do and the demands they place on my body.
Nils Eijsvogel
Translated from Dutch
Very happy with formEQ! A training plan was tailored to me, focused on building muscle. It carefully takes into account the other sports I do and the demands they place on my body. The plan fits my personal goals well and is easy to combine with my other sporting activities. I'm also very enthusiastic about the coaching and personal approach. I look forward to continuing to work towards my goals with this plan. Definitely recommended!
-
I received good and, above all, very personal guidance with losing weight. The result was great, and Arne knows what he's talking about!
artur van der bas
Translated from Dutch
I received good and, above all, very personal guidance with losing weight. The result was great, and Arne knows what he's talking about!
-
He is also very hands-on, always reachable and a great guy to be around!
Kelvin Dame
Translated from Dutch
Arne coaches and trains you in a very effective way. You can discuss your goal with him, and he will put together the best plan he can for you. He is also very hands-on, always reachable and a great guy to be around!
-
Engaged, personal, knows what he's talking about, with lots of knowledge about nutrition and fitness. Always reachable and quick to respond to questions! I had a hugely valuable personal training programme.
Daniel Weppelman
Translated from Dutch
Engaged, personal, knows what he's talking about, with lots of knowledge about nutrition and fitness. Always reachable and quick to respond to questions! I had a hugely valuable personal training programme.
-
Thanks to his guidance, I feel stronger, fitter and better prepared for my goals within the armed forces.
Verdan osdqn
Translated from Dutch
I'm very satisfied with the guidance from my personal trainer. He has helped me enormously with my preparation for the AMO/BOKL. From the start, he worked with me to think things through and created a clear plan that suited my goals well. Alongside preparing for the AMO/BOKL, he has given me good guidance on strength training, conditioning and nutrition. I received a clear nutrition plan and training plan, which gave me more structure and a better understanding of what I needed to work on. What I particularly appreciate is that he listens carefully, is patient and gives feedback in a positive way. He motivates me to keep going and helps me improve my weak points step by step. Thanks to his guidance, I feel stronger, fitter and better prepared for my goals within the armed forces. I'm very happy with his commitment and personal guidance, and I would certainly recommend him to others who are serious about working on their fitness, strength and physical preparation.
-
If you want results, Arne is the person to go to.
Farrokh Mitsurugi
Translated from Dutch
If you want results, Arne is the person to go to. A good coach who knows how to select suitable exercises for you to limit your risk of injury while helping you get the most out of your exercises.
Using your program
How to read and use your program.
You receive your training program and the Training Guide. The program tells you what to do; the guide explains how to apply it.
01
Check your workout
Each exercise lists your sets, reps, RIR, tempo and rest time. Read these before you start.
02
Follow the instructions
RIR tells you how many reps you have left in reserve; tempo describes the rhythm of the movement. The guide explains these terms and how to warm up.
03
Track your progress
Log your weights and reps. The guide explains when to increase the weight and how to account for recovery.
FormEQ shop
Find what fits your training.
Compare the programs or choose the standalone Training Guide. Select your PDF language on the product page.
View all products