Build the Ultimate Balanced Body: Strength, Endurance, and Aesthetics in 8 weeks

Discover Sonny Webster’s groundbreaking Tri-Brid Training method a unique blend of Olympic lifting, Functional Fitness, Bodybuilding, and Cardio paired with support from a Sports Performance Dietician.

This 8 Week Challenge consists of 5 days a week with adaptable 60-90 minute sessions and daily bonus workouts, crafted to elevate how you look, feel, and perform. Ready to take on Tri-Brid Training?
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I Had Lost My Love For Training...

Training Became Just a Box to Tick
A year ago, I’d be lying if I said I felt fulfilled by my training. It felt mundane—something I did to stay grounded but not something that made me feel alive. I was going through the motions, keeping myself in shape, but there was no real sense of accomplishment, no real challenge.
What did I really want?
I started asking myself what I actually wanted out of training. I wanted to be able to run with mates without feeling like I was about to collapse, to lift with strength and confidence, and to actually feel proud of the effort I put in. I didn’t want to feel like my workouts were just checking off another day.
How I Think About "Hard Stuff"
The biggest shift came when I changed how I viewed the tough parts. Instead of focusing on the struggle, I started focusing on the feeling I got from pushing through it—the pride, the energy, and the motivation. That shift made training feel like it was giving back to me in ways I hadn’t experienced before.
Rediscovering Joy in Every Workout
This change brought a new kind of excitement to training. I looked forward to the challenge, to feeling stronger and more capable with every session. It wasn’t just about the physical gains—it was about finding joy, purpose, and a reason to show up every day, in every rep and every run.


What Does The Tri-Brid Challenge Offer?

The Complete Program for Real, Sustainable Transformation
Macro Blueprint

Access to my Performance Dietician who helped me lose 8kg of fat!


✅ Data-Driven Diet Plan

✅ Personalised Macros Tailored To Your Goals 

✅ Choose Your Path Build Muscle or Shred Fat

✅ Ongoing Daily Support 

✅ Cookbook and Meal Suggestions


Fuel your body, stay energised, and align with your goals while eating in a way that fits your lifestyle.

Tri-Brid Training Program

Experience the structure that transformed my body and training.


✅ 5 Days / Week with Extras

✅ 8 Weeks of Progressions

✅ Flexible 60-90min Sessions

✅ Bodybuilding Full Body Splits 

✅ Cardiovascular Training

✅ Functional fitness Workouts 

✅ Olympic Lifting & Strength 


This program balances strength, endurance, and aesthetics, preparing you for anything.

Live Workshops

Access live workshops with me and guest experts to dive into:


 Training Principles

✅ Mindset and Motivation 

✅ Sustainable Habit Formation 

✅ Personal Development

✅ Live Q&A's with Expert Panel


These workshops will teach you how to live fully, enjoy what you love, and sustain progress with a balanced approach.

Lasting Changes

Designed for lifelong results, no matter where life takes you.


✅ Daily Accountability Via The App

✅ Design A New Lifestyle For The Long-term

✅ Coaches Available So There's No Guesswork

✅ Flexible Workouts to Fit Any Schedule


This is about creating habits that stick, so you can stay consistent. This is only the start!

Challenge Starts January 6th

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Sample Training Week

Monday: Strength + Upper Body Pump

Part A: Barbell Domination


Back Squats

6 Sets x 6 reps @ 75%

No belt or knee support for raw strength focus.


Snatch

4 Sets x 3 reps @ 70%


Good Morning

4 Sets x 8 reps @ 70% body weight

Narrow feet, toes straight, and maintain a neutral spine.


Part B: Push, Pull & Pump


Super Set

Flat Dumbbell Bench Press

4 Sets x 12 reps @ 25% body weight


straight into:


Decline Push-Ups

4 Sets x Max reps

Rest 90 seconds between sets. 


*Time under tension is key. Tempo focus hold the stretch at the bottom.


Seated Row/Bent Over Row (Chest Supported)

4 Sets x 12 reps @ 75% body weight

Rest 2:00


Lat Pulldown/Pull-Ups

4 Sets x 12 reps

*Use straps for pulldowns if available.

Rest 90secs

Tuesday: Explosiveness & Endurance

Part A: Clean & Power


Power Clean

4 Sets x 3 reps @ 70%


Clean Pulls

5 Sets x 3 reps @ 100%


Part B: Lactate Threshold Gauntlet


EMOM x 30 Minutes

(Every Minute on the Minute)


Min 1) 15/10 Cal Bike/Row (or 200m Run)

Min 2) 16 Alt Dumbbell Snatches

Min 3) 12 Box Jumps (24/20 in)

Min 4) 15 Wall Balls (20/14 lbs)

Min 5) Rest


Focus: Maintain pace across 30 minutes. Use weights that allow unbroken snatches and wall balls. If you can't complete the work in 45secs decrease reps/distance on the respective station. 


Core Finisher (Optional)


Superset:

Tempo GHD Sit-Ups 

4 Sets x 6 reps

*Replace with hanging knee raises if needed. Prioritise quality over reps.


straight into:


Rollouts

4 Sets x 6 reps

*Superset with GHD. 


Rest 90 seconds between sets.

Wednesday: Strength & Arms

Part A: Power Play


Front Squats

4 Sets x 4 reps @ 70%


Push Press

4 Sets x 8 reps @ 60%


Jerks (Optional)

3 Sets x 2 reps @ 80%


Part B: Arms & Abs Burnout


Superset

Incline Seated Bicep Curls

4 Sets x 12 reps


straight into:


Max Effort Barbell Curls

4 Sets to Failure

*Rest 90 seconds between sets.


Tricep Cable Extensions

4 Sets x 21 reps

Rest 1:30


Cable Pullovers

4 Sets x 12 reps

Rest 1:30

Thursday: Cardio or Recovery (LOCKED)

Sign Up To Get Access To Tri-Brid Programming

Friday: Heavy Lifting & Core (LOCKED)

Sign Up To Get Access To Tri-Brid Programming

Saturday: Endurance & Shoulders (LOCKED)

Sign Up To Get Access To Tri-Brid Programming

Sunday: Rest & Recovery

Take a full rest day to recharge and prepare for the week ahead. If you really need to do something go for a 40min walk or an easy swim. 

Why Tri-Brid Training Changed Everything...


I Needed A Change...

Chasing the Numbers and ignoring everything else 🏋️

For years, I thought strength was all that mattered. If I could lift more, everything else was just background noise.


I pushed my body to the limit, chasing numbers. I was convinced that as long as the weight kept going up, nothing else mattered. I ate whatever I wanted—lollies, curries, beers—because I believed I was training hard enough to balance it all out. But what I didn’t see was the damage it was doing—physically and mentally.

Exhausted and Disconnected 😥

I felt tired all the time. It wasn’t uncommon for me to have 4-5 cups of coffee and a massive energy drink just to keep going. But worse than the physical fatigue, my mind felt heavy. I was disconnected from myself—training had become a routine, just going through the motions. And no amount of weight on the bar could lift me out of that.


That’s when I realised something needed to change. Lifting heavy was no longer enough. I wanted to feel fit, energised, and capable of taking on anything—not just in the gym but in life. I needed a new approach—a way to train that didn’t just make me stronger but made me feel whole.

Exploring New Methods, Craving Something new 🤔

I began experimenting with new training methodologies, learning from experts I’m lucky to have around me. But I found that focusing on just one discipline bored me, much like weightlifting had. I wanted more variety, a purpose beyond just one goal—I needed to feel truly fit for the first time in my life!


I wanted to run a 5km with my mates, lift heavy, and hike up a mountain without thinking twice—all things I once thought were impossible. After one of the hardest years of my life mentally, I knew I needed this change for me. So, I started trialing a new training and diet approach that I couldn’t find anywhere else.

People Started Paying Attention 😳

As I transformed, people started taking serious interest. They noticed the physical changes and were curious about the new workouts I was doing. And also accusing me of taking steroids... Which I took as a compliment! After nine months of training this way, I wasn’t burnt out or bored. For the first time, I felt motivated and genuinely excited about my health and fitness. I knew I was onto something.


It was about breaking the cycle of feeling stuck and finding my ‘why’ again. Building a routine that made me feel alive—strong, fit, and balanced in every aspect of my life.


I’ve been through the pain of feeling disconnected from my own health. I know what it’s like to be caught in that cycle, feeling like you’re running in place. This challenge is my way of helping others break free from that.


Is This Challenge Right For You?

Taking on a challenge like this isn’t for everyone, and that’s okay. The Tri-Brid Transformation Challenge was designed with a specific kind of person in mind.
No Enjoyment in Training
Tired of workouts that feel like chores? This will shake things up, bringing purpose and excitement back to training.  Strength, cardio endurance, and bodybuilding aesthetics.
True Balance in Fitness
For those who want it all—strength, cardio, aesthetics—this program covers every angle. You’ll lift, build endurance, and sculpt, creating a well-rounded fitness foundation that’s as capable as it is powerful.
Create a Lifestyle
If you’re done with short-term plans that leave you back at square one, the Tri-Brid Challenge is different. It’s designed to help you build lasting habits for a sustainable transformation that fits your real life.
Ready to Change
Join a group that's committed! This isn’t a “coast your way through” challenge. Be prepared to break past limits, try new methods, and feel the reward of true effort. This program is for those ready to step up.

Ready To Take The Next Step?

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Don’t miss out on $150USD savings! 

Commit to Your Journey for a One-Time Payment of $249 USD 

Lock in your dedication and get a discount for the challenge. 

Included in the 8 Week Tri-Brid Challenge:


✅ Support from Sonny's Sports Performance Dietician.

✅ 3-5 Day Tri-Brid Training Program 

✅ Flexible 60 Minute Sessions with optional bonuses

✅ Weekly Live Workshops with Sonny and guest experts

✅ Daily Accountability for motivation and support

✅ Community Access for added motivation

✅ Mini Challenges to keep you engaged

✅ Build Lifetime Habits for sustainable results

✅ Recipe Book with performance-focused meals

Frequently Asked Questions

What equipment do I need?

Access to basic gym equipment is ideal: barbells, dumbbells, a squat rack, and cardio machines (e.g., rower, bike, treadmill), cable machines at a gym. If you’re training at home, we’ll provide substitutions for minimal equipment setups for all exercises.

Can I do this program at home?

While it’s best suited for a gym setting, many workouts can be adapted for home training with minimal equipment.

Will I get personalised diet tailored to my goals?

Yes! You’ll receive customised macros created by our expert nutritionist to fuel your training and support your specific goals, whether it’s building muscle, losing body fat, or improving energy.

What kind of support will I get?

You’ll have access to:


- A group call from Sonny's dietician to help you understand you macros to unlock your goals.

- A private community of participants for accountability.

- Weekly live workshops with Sonny and guest experts.

- Direct support from coaches to answer questions and keep you on track.

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