ALOHA TRAINING SYSTEM: MUSCLE

ATS: Muscle Vol. 13

A 8-week training programme

Our next Aloha Training System is coming up 5th May 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. 13 starts 5th May only at CLUBALOHA, Plaza Damas! It’s a 8-week program that ends on 27th June. 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 PERFORM. This volume is all about unlocking the next level. We’re dialing in on the key elements that drive athletic power—lifting heavier, jumping higher, rotating sharper, and moving with precision. Whether you're chasing PBs, building explosive strength, or refining the way your body generates and transfers force, this program is designed to help you show up stronger, faster, and more capable in every arena.

ATS Vol. 13 isn’t just about doing more—it’s about doing better, not just ‘do’ but ‘perform’. Building on our foundations from ATS Vol. 11 & Vol.12, this cycle we want to be more intentional, progress smarter, and the results are built on all the work we’ve put in.

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?

5th May 2025 - 27th June 2025 (8 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 - Strength

  • Week 5 - 8 - Power

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 & 7.45pm

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 - Lower

Tuesday - Full body

Wednesday - Upper

Thursday - Full body

Friday - Lower

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. 13 All Inclusive Membership!

*this membership is valid for both Plaza Damas studio only

Pricing:

Get the ATS: Vol. 13 All Inclusive Membership for all eight weeks at RM950! Save some cash and get the ATS: Early Bird Package at RM855 by 4th May 2025.

All prices listed exclude SST. Packages can be purchased on the website or by approaching our Front Desk.

*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 8 weeks at a discounted price of RM950. 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