ALOHA TRAINING SYSTEM: MUSCLE

ATS: Muscle Vol. 14

A 10-week training programme

Our next Aloha Training System is coming up 4th August 2025! If you’re completely new to the program, we welcome you to our community, and can’t wait for you to realise your own potential.  

ATS: Muscle Vol. 14 starts 4th Aug only at CLUBALOHA, Plaza Damas! It’s a 10-week program that ends on 10th October. ATS gives YOU the platform and tools to be consistent, so you can train for “it”. Don’t just hope for good habits, hope to build muscle, hope to build strength, hope for wellbeing…TRAIN FOR IT.

This season, we speaks STRENGTH : Reimagined. This volume is all about the latter. This isn’t your traditional strength block. We’re taking raw strength & power and reworking it for real-world performance. Heavy lifts meet explosive contrast work—think squats paired with jumps, pulls chased with sprints. Each session is designed to not just build strength, but to teach your body how to express it fast, efficiently, and under pressure.

We’re layering foundational lifts with contrast training, bridging the gap between weight room strength and athletic movement. It’s the kind of strength that shows up when you sprint, change direction, or throw a punch at the snatch thief for stealing your Gucci—and everything in between.

Vol.13 was just the beginning - If you're ready to train with intention, blend science with sweat, and build a body that performs as good as it looks—this is your program.

This is a celebration of the body’s potential—of systems aligned, strength expressed, and movement refined. Because performance isn’t just output. Its presence. It’s progress. It’s calm in the chaos. In which we are, the Aloha People!

I’m new to ATS, what is it?

Think small group training made more fun! The programme is aimed at helping you progress both physically and mentally. Commit to a focused programme dedicated to helping you realise a change in your body and mind, and we’ll provide you a safe space to realise your own potential amongst a community of like-minded coaches and members.

Over the course of this programme, we’ll offer multiple ATS group classes every weekday at Aloha Muscle Club, Plaza Damas. Each day will offer a different movement focus, allowing YOU to work on yourself.

Be consistent with a programme that never lets you plateau in your fitness journey and we promise you won't find a friendlier studio to rock with! Check out the breakdown of the programme below.

When does it start and end?

4th August 2025 - 10th October 2025 (10 weeks)

How do we keep you consistent?

You keep you consistent! We make it easy by giving you the tools: a training programme so you never plateau, a system to record your progress, and a schedule that runs at the same time and same days, with CLUBALOHA’s finest members & coaches.

YOU will be working on overall strengthening progressively throughout the 8 weeks

  • Week 1 - 4 - Work

  • Week 5 - Deload

  • Week 6 - 9 - Work

  • Week 10 - Test Week

How many classes should I join?

ATS is available every weekday (Mon-Fri), two to three times a day. Each day of the week will focus on different movements (check the focus days below).

ATS Class Schedule - Plaza Damas:

  • Early birds - 6am & 7.30am

  • Post-lunch lovers - 3.30pm

  • Train after work - 6.30 pm

We recommend you take between 3 to 5 classes a week, depending on your fitness level. Always listen to your body & give it the recovery it needs to perform at its best and to avoid injury.

WEEKLY FOCUS

Monday - Upper Push

Tuesday - Lower Pull

Wednesday - Upper Pull

Thursday - Lower Push

Friday - Lower Pull

Ready to see what you’re made of?

Get The UNLIMITED Membership!

Ready to commit to a healthier and fitter you? Purchase and attend as many ATS classes each day and each week, with our ATS: Vol. 14 All Inclusive Membership!

*this membership is valid for both Plaza Damas studio only

Pricing:

Get the ATS: Vol. 14 All Inclusive Membership for all ten weeks at RM1500! Save some cash and get the ATS: Early Bird Package at RM1150 by 3rd August 2025.

All prices listed exclude SST. Packages can be purchased on the website

*Late cancellations will result in a strike. After three strikes, you will not be able to book classes for a week.

FAQ

  • The Aloha Training System is an all-rounder. We hit all the points, training strength, stamina, conditioning and explosive movements.

    If you are looking to progress in your fitness journey, by lifting heavier and increasing your stamina… you’ve come to right place!

  • Our coaches will always offer regressions to a movement, should you need it.

    And hey, everyone’s new to something at least once. Even our coaches! You won’t find a more supportive community than the CLUBALOHA family, so jump in, bring a friend and we promise you’ll feel right at home.

  • If you want results, then yes! We highly suggest seeing it through from day one. Commit to yourself and trust that you’ll physically see and feel the difference in just seven weeks.

    Commit to just three (3) days a week and we’ll help you realise your potential.

  • We now have an UNLIMITED membership specially for you! Purchase the ATS Unlimited Package for the whole 10 weeks at a discounted price of RM1500. Prices exclude SST.

    Packages can be purchased on our website or at the Front Desk.

    Otherwise, each class is one (1) credit (on Rezeve), but our monthly and pay-as-you-go credit packages are a bang for your buck.

  • Email us at info@clubaloha.co