Adam Mikietinski · AM Coaching
Look like you train.
3–4 full-body sessions a week, 45 minutes. For busy people, families, bodybuilders and athletes — applied training, not gym noise.
JD Gyms Southampton Bitterne·22–24 West End Road, SO18 6TG
The method
You don’t need more volume. You need enough stimulus, enough recovery, and a coach who watches the positions — not a programme that assumes you have two spare hours and no children.
01
Each session trains the five fundamental movement patterns: squat, hinge, push, pull and carry. Three or four of those a week is enough for most busy weeks.
02
Warm up, do the work, then leave. No 90-minute circuits. Enough load, enough rest, home for dinner.
03
Get the position right first: how you brace, how the joints stack, the range you can control. Load comes after.
04
Add load on a schedule your sleep and stress can support. When life gets loud, the plan flexes. You do not start from zero.
Who it’s for
Adam is a bodybuilder and a father. He does not lock coaching to one niche — that just shrinks who he can help.
If you have 45 minutes, three or four times a week, we can work. If you want to bodybuild, compete, or train as an athlete, that is coached here too. The plan is written for the person in front of him.
Three or four sessions. Showing up beats a perfect programme you skip.
Niggles happen. We train around them and load what you can load. This is training, not a physio appointment that happens to use dumbbells. We do not chase every scan finding or treat every twinge like an emergency — most of those findings never become a problem.
Stronger, leaner, more capable. Happy in the body you live in — and if you want a competition physique, that is coached here too.
Train together if you want. Programming and nutrition stay individual — same package, different plans.
1:1 on the floor at JD Bitterne, or a plan you run at home. Same standards either way.
Frequency, recovery and progressive overload used in the session — not quoted as a slogan.
The week
Each session is 45 minutes. One hard set per lift.
This is the default busy week. Prep and athlete blocks are written separately.
How to read the sessions
Every exercise is 1 set. The number range is the reps. Letters label the order so they don’t clash with the numbers.
Session A — Machines
11 exercises · 1 set of 8–12 reps
Session B — Barbell / stability
6 exercises · 1 set of 5–10 reps
Session C — Unilateral
9 exercises · 1 set of 10–15 reps
Optional 4th
Repeat the weakest session, or a lighter full-body day. Not required.
Pricing
1:1 at JD Gyms Southampton Bitterne. Packages are monthly and fixed.
Every 1:1 package includes the written programme and check-ins. The price difference is how many sessions happen with you on the gym floor.
Written programme and check-ins included. You are paying for how many days Adam is in the room with you.
Start here
4 sessions / month
£200
One session a week on the floor at JD Bitterne (45 minutes) plus the plan you follow the other days. Starting point.
1:1
8 sessions / month
£320
Twice a week on the floor, same written plan around it. The rhythm most busy people keep.
1:1
12 sessions / month
£420
Three sessions a week when the calendar and the joints allow it. Same written plan.
Household
£300 / month · 8 sessions
For two or more people in the same household: couples, siblings, parents and kids.
You can train in the same room. Each person still gets their own programme, nutrition and check-ins. Eight floor sessions in the month are shared across the family, not eight each.
That is why it sits under solo 1:1 at the same session count — you are coaching more than one person inside the same booking block.
No floor sessions. Plan and feedback only.
£100 / month
A written plan built around work and family. For people who will not live in a gym.
£150 / month
Same idea, tighter feedback and progression. For people who already train hard and want the plan watched more closely.
Three updates across the year. Not weekly coaching — and not listed as a live retainer.
£100 · 3 updates a year
Three updates across the year. Starting targets, a mid-year reset, and a year-end pass. Not weekly coaching. For people who want structure without a monthly nutrition retainer.
£100 · 3 updates a year
Three updates across the year. A starting programme, a mid-year reset, and a year-end pass. Not weekly coaching. For people who want a plan they can run without a monthly training retainer.
Swipe for physique
The coach
Personal trainer · AM Coaching · JD Gyms Southampton Bitterne
I’m a bodybuilder and a dad. I coach both, because I live both. Most people I work with train full-body, 45 minutes, three or four times a week — enough to get stronger and stay injury-free without turning training into a second job.
If you are prepping, competing, or training as an athlete, the programme is written for that. Same standards. Different week. Families can share a package and still get their own plans.
FAQ
AM Coaching
Apply and tell Adam the goal — busy week, bodybuilding, sport — and whether you want the gym floor or online. He’ll come back if it’s a fit.