Live · Cohort 03 · 2026

Next cohort starts in

21 d · 14 h · 32 m · 12 s

Spots remaining: 8 of 30

Twenty-eight days.

Four weeks. Five training days. One target a day. The Unlocked coaches build the programme — you show up, tick the box, watch the grid fill.

Lock in my spot → How it works

R895 once-off · External R295 · Studio members Stellenbosch · since 2020

Step 01 · Pick your lane

One challenge. Two paths in.

External is fully online — anywhere in the world, R895 once-off. Internal is the studio members' add-on — R295, alongside your existing membership. Same pillars. Same coaches. Same 28 days.

External · Online

Anywhere in the world.

Fully online programme. Train at home, your gym, on the road. We send the workouts, the calorie target, the tracker — you bring the work.

R895once-off

28 days · No subscription

5x/wk programme (scales to your level)
Daily calorie + protein target
WhatsApp accountability group
Weekly coach reply within 24h

Select external

Internal · Studio Member

Already train with us.

For Unlocked Studio members. Add the challenge to your existing membership for the leaderboard, the tracker, and a focused 28-day push.

R295once-off

28 days · Member add-on

Studio classes (your existing membership)
Daily calorie + protein target
Members-only leaderboard
Weekly check-in with the coaches

Select internal

Your day · Today

01/28

Train. Eat. Sleep. Hydrate. Show up.

Open the tracker →

Step 02 · Your numbers

Your daily target.

Tell us the basics. We'll spit back your daily calorie target, protein target, and an honest 4-week projection. No magic, just maths.

Goal

Bodyweight (kg)

Activity

Daily calories

—

Protein

—

Weekly change

—

28-day projection

—

Step 03 · The grid

Twenty-eight tiles. Heat them up.

Each day has four habits — Train, Eat, Sleep, Hydrate. Tap a zone, watch the tile heat up. Hit all four and the tile glows peak orange. The whole grid is your 28 days at a glance.

Cold

Peak

Consistency score

0 Habits hit

0 Days unlocked

0 Perfect days

0 Day streak

Step 04 · The maths of consistency

Your potential.

Drag the slider. The numbers change. This isn't a fantasy — it's what the data on past challengers shows. The result is a function of your show-up rate, full stop.

Show-up rate 80%

0% 50% 100%

Show up 80% of the time and the result is real. Show up 100% and we're calling you out by name.

Body fat lost 2.5kg

Compound lift gain +12kg

Sleep + energy score 7.2/10

Step 05 · How it works

Four pillars.

Everything we ask you to do over 28 days falls under one of these four. We picked them because they compound — hit them daily and the grid fills itself.

Pillar 01

Train

Five sessions a week, coach-built, scaled to your level. Two strength days, two conditioning, one mixed. The work is non-negotiable.

Pillar 02

Eat

A daily calorie and protein target — calculated from your goal and bodyweight. No food bans, just a number to hit. Consistent fuel beats clever diets.

Pillar 03

Recover

Seven hours of sleep. Two and a half litres of water. Track them. The body rebuilds outside the gym — neglect this and the work doesn't land.

Pillar 04

Accountability

A WhatsApp group, weekly coach replies, a shared leaderboard, the tracker filling in front of you. Showing up gets easier when others see.

Daily habits · live tracker

💪

Train

5x/wk · scaled

0 day streak

🍽

Eat

Hit daily kcal + protein

0 day streak

🌙

Sleep

7+ hours

0 day streak

💧

Hydrate

2.5L water

0 day streak

A note on training

Strength training is required for the result you want. Two of the five sessions a week must be lifting. Pick your home base:

In-person Unlocked Fitness Studio Stellenbosch boutique gym. Coached classes, premium kit, our community. unlockedfitnessstudio.com → Online · R199/mo Unlocked Online Daily programmed workouts, video demos, 1-1 coach chat. Train anywhere. unlockedonline.co.za →

Step 06 · Lock it in

One challenge. Two prices.

Pay once. Run the 28 days. No recurring billing, no auto-renew. Access expires when the challenge does.

External · 28-Day Online Challenge

R 895 once-off

Per day R31.96

Per workout (≈20 sessions) R44.75

Total programme R895

Card · EFT · Instant EFT · SnapScan · Zapper · All sales final

What's included

4-week coach-built training programme (5x/wk)
Daily calorie + protein target (calculated for you)
28-day heatmap tracker — train, eat, sleep, hydrate
Body comp tracker — start, mid, end weigh-ins
WhatsApp accountability group with other challengers
Weekly check-in + coach reply within 24h
Pay once · access expires after the 28 days

FAQ

Common questions.

I've never done a fitness challenge. Will I make it?

Yes. The programme scales — beginners start with 3 sessions a week, advanced go to 5. The pillars don't change. Show up, tick the boxes, message the coaches if you're stuck.

What's the difference between Internal and External?

Internal is for current Unlocked Studio members — you train at the studio, the challenge is an add-on for accountability + leaderboard, R295. External is fully online, R895, for anyone not at the studio. Same pillars, same tracker, same coaches. Different access path.

Do I need a gym?

No. The External programme is built so it can be run anywhere — home with dumbbells, a globo gym, your normal training space. Two of the five sessions can be done with bodyweight only if you have to.

Will I lose weight?

If you hit the calorie + protein target every day, yes. We don't promise specific kilos — that depends on your starting point, sleep, stress, hormones. We do promise the framework that gets you there. Most challengers see 1.5-3kg of body fat over the 28 days.

What happens after 28 days?

Access to the tracker expires. You'll have built the habit and have the framework. Most people roll into another round, or transition to Unlocked Studio (in-person) or Unlocked Online (R199/mo) for ongoing programming.

What's the refund policy?

All sales final — once-off payment, no refunds. We back the challenge with the work, not a refund window. Hit a snag mid-challenge? Message the coaches, we'll help you make it work.

When does the next cohort start?

Cohorts start every 4 weeks. The countdown at the top of the page is live. Spots are capped at 30 per cohort so the coaches can actually keep up with weekly check-ins.

Twenty-eight days.

One challenge. Two paths in.

Anywhere in the world.

Already train with us.

Your daily target.

Twenty-eight tiles. Heat them up.

Your potential.

Four pillars.

Train

Eat

Recover

Accountability

One challenge. Two prices.

Common questions.

Tell us where to send your access.

Welcome to the 28-Day Challenge.