The Physical Rebuild
Sixteen weeks of individually programmed, one-to-one coaching designed to rebuild what you've lost — and build a body that's ready for what you still want to do.
The Physical Rebuild is for you if…
You know you're capable of more
You still think of yourself as an active, capable person — but your body isn't quite matching that picture anymore.
You've gradually stopped doing things
Pain, stiffness, old injuries or declining fitness have caused you to modify, avoid or give up things you used to do without thinking twice.
You're tired of starting again
You've tried exercise, rehab or getting back into the gym before, but something keeps interrupting the process.
You want to properly rebuild
You're not looking for another quick fix. You're ready to commit the time and effort to becoming stronger, fitter and more confident in what your body can do.
You're looking for a quick fix
The Physical Rebuild is a 16-week process. Meaningful physical change takes time, consistency and progressive work.
You only want an exercise program
The value is in the assessment, individual programming, coaching, progression and ongoing adjustment — not simply being given a list of exercises.
You need a different type of care first
Some injuries or health concerns may need further medical assessment or treatment before beginning the program. If that's the case, we'll tell you.
What are we rebuilding?
Physical capability isn't one thing. Feeling strong and confident in your body depends on several qualities working together.
Strength
Build the ability to produce and control force — whether that's lifting, carrying, climbing stairs or handling the physical demands of work and life.
Mobility
Restore the range of motion you need and develop the control to use it comfortably and confidently.
Power
Develop your ability to produce force quickly — helping you react, move decisively and maintain the physical qualities that often disappear when we stop using them.
Endurance
Build the fitness and work capacity to keep going — whether that's a long day on your feet, travelling, hiking, playing sport or simply having more energy left at the end of the day.
The goal isn't to maximise one quality at the expense of everything else. It's to build a body that works well as a whole.
Your 16-week Physical Rebuild
Understand where you're starting
Everything begins with a comprehensive Initial Assessment and Capability Scorecard. We'll look at your history, what you want to get back to doing, and assess the physical qualities most relevant to you. This gives us a clear starting point — and something meaningful to measure progress against.
Build your Individual Rebuild Plan
Your assessment becomes the foundation for an individual plan built around your body, your goals and your current capabilities. We'll identify what needs the most attention and determine how strength, mobility, power and endurance fit into your rebuild.
Train, coach and progressively build
This is where the work happens. Across the 16 weeks, you'll be coached through progressive one-to-one sessions alongside individually programmed independent training. As your body adapts, the program adapts with you — progressing when you're ready and adjusting when something needs more time.
Review, measure and adjust
We don't rely on whether things simply feel like they're improving. We'll track meaningful progress markers throughout the program, with a structured Capability Review at Week 8 to assess what's changed and determine where the next phase of your training needs to go.
Build the confidence to take it forward
The end goal isn't to make you dependent on coaching. Throughout the Rebuild, you'll develop a better understanding of your body, how to train it and how to respond when setbacks or flare-ups happen. By the end, the aim is not only to be more capable — but to have the knowledge and confidence to keep building from there.
Everything you need to rebuild properly
Comprehensive Initial Assessment & Capability Scorecard
A detailed starting assessment to understand your history, current capabilities, goals and the areas that need the most attention.
Your Individual Rebuild Plan
A personalised 16-week training plan built around your assessment, your goals and how your body responds as you progress.
Mobility Sessions
The Rebuild begins with two extended one-to-one sessions focused on mobility. These sessions allow us to work in greater depth on the flexibility, range of motion and movement restrictions identified during your assessment, while establishing the foundations for the training that follows.
One-to-one coaching sessions
From there, you'll progress through closely coached individual sessions designed to develop your strength, mobility, power and endurance. Training is progressed and adjusted according to how your body responds.
Independent training
Individually programmed sessions to complete between coached appointments, giving you enough exposure to create meaningful change without making you dependent on one-to-one sessions.
Capability Review
A structured mid-program review to measure progress, identify what's changed and determine where the next stage of your Rebuild needs to go.
Education & self-management coaching
You'll learn why we're doing what we're doing, how your body responds to training and how to make good decisions about exercise beyond the program.
Support when things don't go perfectly
Pain, flare-ups and interruptions can happen. Rather than automatically stopping, we'll help you understand what's happening and adjust your training appropriately.
Gym membership
Gym membership at ZeroW is included for the full 16 weeks, giving you access to the facility for your independent training between coached sessions.
Includes Initial Assessment & Capability Scorecard, Individual Rebuild Plan, two 90-minute mobility sessions, 26 one-to-one coaching sessions, independent programming, Week 8 Capability Review, education and self-management coaching, ongoing support, and 16 weeks of gym membership.
What could your Rebuild lead to?
The goal of The Physical Rebuild isn't a particular gym number or exercise. It's being able to do more outside the gym.
For one person, that might mean getting back to hiking or cycling. For another, it might mean working a full day without their body becoming the limiting factor, travelling confidently, playing sport again, or simply feeling strong enough to say yes to things without wondering whether their body will cope.
Jim rebuilt enough strength, mobility and fitness to return to pain-free 5 km runs, 40+ km bike rides and the physical demands of running his pile-cropping business.
Jim trained with Mathew before Prime was established · individual results varyStart with an assessment. Decide after that.
You don't need to commit to sixteen weeks before we've seen what we're working with.
Start with an Initial Assessment. We'll establish where you are now, what may be limiting you and what you want to get back to doing.
If The Physical Rebuild is the right fit, we'll explain what that could look like. If it isn't, we'll tell you.