Coach-Led • Small Groups • Built for Real People
After
Work
Strength
Club
After Work Strength Club is our small-group training programme in Bayan Lepas, Penang, designed for those seeking consistency, accountability, and expert coaching in a supportive environment. This programme combines the structure of personal training with the energy of group fitness classes, helping you build strength while staying motivated alongside a like-minded community.
Each session is fully coach-led and professionally programmed, focusing on strength training and functional fitness to deliver safe & effective training sessions. At Backyard, you’ll always know exactly what to do, with no guesswork and no intimidation.
Training takes place in a small group setting, with a maximum of 8 people per class, ensuring you receive personalised guidance, progress tracking, and proper technique coaching every step of the way.
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Located in Bayan Lepas, Penang’s industrial zone, this is your beginner-friendly training right around the corner.
Backyard is where your progress is supported, your wins are celebrated, and your strength is built for the long term.
Cardio Engine - Mondays
Cardio Engine is built to develop your stamina, endurance, and overall cardiovascular fitness. It focuses on sustained effort and controlled intensity. Over time, you’ll know how to manage your heart rate while maintaining performance. Expect a mix of race-style cardio stations that include the SkiErg, RowErg & running, paired with conditioning work designed to push your aerobic capacity. If you’re preparing for your next race or want to build a stronger engine for everyday life, this class will help you move longer, recover faster, and perform better under fatigue.
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*This class is fully scalable for both experienced athletes & newcomers.
Power Lab - Thursdays
Power Lab is designed to build strength through functional race-specific movements while improving your form and efficiency under load. This session focuses on producing greater force with less wasted energy. Expect structured strength and conditioning work using movements like weighted wall balls, sled push & pull, sandbag lunges, farmer’s carry, and burpee broad jumps. This will prepare you for your upcoming race & become a stronger version of yourself.
This class will help you increase muscle strength, improve endurance under load, and move with control and confidence.
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*This class is fully scalable for both experienced athletes & newcomers.
Strength in Motion is designed to help you build a strong foundation in movement and strength training. This class focuses on proper technique as you learn to navigate lifting safely & with confidence in the gym. Expect a combination of everyday functional exercises that develop strength, coordination, and endurance.
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If you’re new to training or looking to refine your basics, this session will help you move better, lift better, and feel stronger in everything you do. Strength training helps prevent injuries, increases your overall strength, fuels your metabolism & is a great mental health boost!
*This class is fully scalable for both experienced athletes & newcomers.
Strength In Motion
Tuesdays & Fridays
On The Clock -Wednesdays
On The Clock is a time-based circuit designed to keep you moving with purpose. Working through multiple stations, you’ll train at a moderate to high intensity that keeps your heart rate elevated while managing your pace under pressure.
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Expect structured intervals, quick transitions, and full-body conditioning that challenges both your stamina & mental focus.
Every second counts, testing your consistency, power and endurance.
Here you will build functional strength and test your limits. Show up, stay locked in and get the work done.
*This class is fully scalable for both experienced athletes & newcomers.
The Backyard Method
Move Well
Good movement comes first.
We focus on proper form, mobility, and injury prevention so everyday movement feels easier and smoother.
Strength First
Strength is the foundation of long-term health.
Build the strength you need to feel capable in daily life.
Holistic Coaching
Training goes beyond workouts.
We consider recovery, stress, work habits, and lifestyle to support real progress.
Sustainable Results
No crash programs or shortcuts.
Just consistent training that builds lasting habits and long-term results.
The Backyard Gym