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6-Week EMS Programme
TRAIN SMARTER
Your complete EMS training system — weekly sessions, an AI-built personal plan, and expert guidance.
6 weeks
3× per week
20 min sessions
01
FOUNDATION
Activation · Modes 1–3 · Beginner intensity
›
Phase 1 — Feel It
MON
Full Body Activation
Quads, glutes, core · 20 min · Let the device do the work — relax and feel the contractions
Mode2
TUE
Rest Day
Light walk or stretch. Your muscles are adapting.
WED
Upper Body
Chest, shoulders, arms · 20 min · Stay relaxed during contractions
Mode2
THU
Rest Day
FRI
Lower Body
Hamstrings, calves, glutes · 20 min
Mode3
02
BUILD
Strength Base · Modes 3–5 · Add movement
›
Phase 2 — Build It
MON
Full Body Strength
All major groups · 25 min · Add bodyweight squats when muscles contract
Mode4
TUE
Rest — Recovery Mode
Use Mode 1 for 10 min as a gentle massage
WED
Core Focus
Core & abs only · 20 min · Hold a gentle plank during contractions
Mode4
THU
Rest Day
FRI
Legs & Glutes
Quads, hamstrings, glutes · 25 min · Lunge when the contraction hits
Mode5
03
INTENSITY
Power Phase · Modes 5–7 · Compound moves
›
Phase 3 — Power It
MON
Push Power
Chest, shoulders · 25 min · Push-ups between contractions
Mode6
TUE
Rest — Stretch
WED
Pull & Back
Back, biceps · 25 min · Resistance band rows work great here
Mode6
THU
Rest Day
FRI
Leg Drive
Quads, glutes · 25 min · Squats & lunges under stimulation
Mode7
04
DELOAD
Active Recovery · Modes 1–3 · Reset & repair
›
Phase 4 — Restore It
MON
Gentle Full Body
All groups · 15 min · Recovery and massage mode only
Mode1
TUE
Rest — Yoga or Walk
WED
Core & Mobility
Core pads only · 15 min · Light activation
Mode2
THU
Rest Day
FRI
Light Lower Body
Glutes & hamstrings · 15 min · No added resistance this week
Mode3
05
PEAK
Maximum Output · Modes 8–10 · Full intensity
›
Phase 5 — Peak It
MON
Full Body Power
All groups · 30 min · Compound circuit: squat, push, hinge
Mode9
TUE
Rest — Critical
Protein & hydration focus today
WED
Upper Body Max
Chest, back, shoulders, arms · 30 min · Maximum resistance
Mode9
THU
Rest Day
FRI
Lower Body Max
Quads, glutes, hamstrings, calves · 30 min
Mode10
06
ELITE
New Baseline · Modes 10–12 · Your strongest week
›
Phase 6 — Own It
MON
Assessment Session
Repeat your Week 1 session — feel the difference
Mode10
TUE
Rest Day
WED
Personal Best
Your strongest areas · 30 min · Chase personal bests
Mode11
THU
Rest Day
FRI
Celebration Session
Full body · 30 min · 6 weeks complete. Plan your next cycle.
Mode12
✓ Safe for all levels
✓ Clinically informed
✓ VoltForm optimised
AI COACH
Tell us about yourself — get a plan built for you
Building your personalised plan...
Your Personalised Plan
Quadriceps
Front of thigh — pad on upper mid-thigh, second pad just above knee
Front thigh
Hamstrings
Back of thigh — upper pad below glute fold, lower pad mid-hamstring
Back thigh
Glutes
Across the gluteus maximus horizontally. Avoid the spine and tailbone.
Buttocks
Calves
Upper pad on calf belly, lower pad above the ankle. Never on the Achilles.
Lower leg
Chest
Across the pectoral muscle, below the collarbone. Avoid directly over the heart.
Upper chest
Core & Abs
Either side of the navel on the rectus abdominis. Keep 2cm from belly button.
Abdomen
Upper Back
Traps & rhomboids either side of the spine. Never place directly on the spine.
Mid-back
Arms
One pad each end of the bicep or tricep muscle belly. Away from the elbow joint.
Upper arm
Key Rule
Always place pads on the muscle belly — never over joints or bones. Clean, dry skin gives the best contact. Keep pads at least 5cm apart.
💧
Hydrate before and after
Drink 500ml before your session. EMS increases metabolic activity and dehydration significantly reduces results.
⬆️
Always start on Mode 1
Begin every session at Mode 1 and increase gradually. You're looking for a firm, strong contraction — never pain.
⏱️
Wait 48 hours per muscle group
EMS recruits more muscle fibres than regular training. The same muscle group needs 48 hours to recover before your next session.
💪
Actively squeeze when the device fires
When you feel the contraction, voluntarily tighten that muscle too. This combination doubles the training effect.
🍽️
Eat protein after your session
Aim for 25–40g of protein within 45 minutes post-session. EMS creates a strong muscle-building stimulus — feed it.
⚠️
Do not use EMS if you have...
A pacemaker, active inflammation, open wounds, metal implants near the target area, epilepsy, or if you are pregnant. Consult your GP if unsure.