01Strict form
Plate-loaded machineLats and upper back
Chest-supported row
“Drive your elbows low towards your hips. Hold the squeeze for one second, with no swinging from the lower back.”
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@ciaran_duncan_pt
Strength is forged, not found.
Ciaran Duncan is a Level 3 personal trainer based at Extreme Gym Glasgow. Structured programmes, genuine accountability, and real results — in the gym or online.
Extreme Gym, Glasgow
- In the gym or online
- Weekly check ins
- Cancel any time
In motion•Extreme Gym
Level 3 personal trainer
Real results
Client transformations
In the gym
Setting the standard on the floor.
Strict form, controlled reps and relentless execution at Extreme Gym Glasgow.
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Ways to train
Coaching that fits your life
One to one coaching
Face to face sessions at Extreme Gym Glasgow. Technique, programming and accountability, built around you.
Example progression
+22.5kg over 12 weeks
Top set, back squat. Illustrative figures, not a client result.
Two to one coaching
Train with a partner or friend. The same coaching, shared between two, and easier on the pocket.
- YouBack squat
- Your partnerRomanian deadlift
One coach, two lifters, alternating sets
Train anywhere
Online coaching
A personalised programme in your pocket, weekly check ins, form reviews and direct access to Ciaran, wherever you train.
Programme updated Monday
- Filmed my last set of deadlifts. Back felt rounded?
- CiaranHips rose early on rep 4. Brace hard, then push the floor away. Slow the lowering down to 3 seconds this week.
- On it. Cheers Ciaran.
Targeted programmes
Specialist packages and one‑offs
Have a specific deadline or want a tailored plan without an ongoing contract? Focused programmes built around your exact goal.
Targeted deadline
Event transformation
Preparing for a wedding, holiday, or special event? A focused, time-sensitive programme with milestone tracking so you peak on your date.
- Countdown plan built around your exact date
- Weekly photo and measurement check ins
- Full nutrition targets tailored to your timeline
Nutrition only
Diet and nutrition plan
Cut through the noise with personalised calories, protein targets, and meal guidance that fits your real lifestyle. Flexible nutrition with zero extreme starvation.
- Custom calorie and protein targets
- Practical meal builder and food swaps
- Guidance for eating out and social events
Self-paced
Custom workout programme
A bespoke 8 to 12 week training block written for your specific gym, equipment, and schedule. Follow structured progressions on your own without monthly fees.
- Periodised 8 to 12 week lifting block
- Customised to your gym's exact equipment
- Exercise cues and set and rep progressions
Single session
Technique and form audit
A dedicated 75 minute intensive at Extreme Gym Glasgow. We assess your mechanics, rebuild your setup, and fix sticking points on your main lifts.
- 75 minutes 1:1 at Extreme Gym Glasgow
- Deep-dive breakdown of squat, deadlift or press
- Personalised cue sheet to take away
Your coach
Meet Ciaran
Ciaran Duncan is a Level 3 qualified personal trainer coaching out of Extreme Gym in Glasgow. He works with beginners finding their feet, regular gym goers who have stopped seeing progress, and anyone chasing a transformation of their own.
His coaching is simple: a plan that fits your life, technique that protects your body, and honest accountability every single week.
Questions
Frequently asked questions
Is there a contract or minimum term?
Online coaching is a rolling monthly membership with no lock-in contract, so you can cancel any time. In-person sessions are paid per session, with block discounts available. If you have questions about payments or refunds, ask Ciaran on your free consultation.
I am a complete beginner. Is this for me?
Yes. Ciaran works with beginners finding their feet as well as regular gym goers who have stopped seeing progress. Your programme starts from where you are now, with clear technique guidance on every exercise.
What equipment do I need for online coaching?
Tell Ciaran what you have access to and your programme is built around it, your goals and your schedule. There is no set list of kit you need to buy.
How do check ins work?
Once a week you send a check in through the app with progress photos, measurements and how the week went. Ciaran reviews it and updates your programme as you progress.
How does the coaching app work?
Your programme, workout logging, habits, progress charts and messages with Ciaran all live in one app on your phone. It opens in your browser and can be added to your home screen, so there is nothing to download from an app store.
Where do in-person sessions take place?
One to one and two to one sessions are coached face to face at Extreme Gym in Glasgow. Online coaching works wherever you train.
What happens on the free consultation?
A 30 minute phone or video call with Ciaran about your goals, training history and routine, and an honest recommendation on whether in-person or online coaching fits you best. There is no charge and no obligation.
Free
Free one week starter plan
A complete week of gym training written by Ciaran: four sessions, every set and rep, with warm ups included. Drop your name and email and it is yours.
Start here
Book your free consultation
A free 30 minute chat to talk through your goals and training history and find the right coaching fit. No cost and no commitment.
What happens on the call
- Your goals and routine: Where you are now and where you want to be.
- Honest recommendation: In-person at Extreme Gym Glasgow or online coaching.
- Zero pressure: Honest advice, even if that means telling you coaching isn't right for you.
30 minsPhone or videoFree, no obligation
Level 3 coaching
You speak directly with Ciaran Duncan. He designs all programmes and coaches every client personally.
Prefer to write it down?
If your diary doesn't match available slots or you have a quick question, drop Ciaran a message below.
1. Pick a time that suits you
30-min callFri 23 Oct
Mon 26 Oct
Tue 27 Oct
Wed 28 Oct
2. Choose your call format
Select how you prefer to connect with Ciaran for your consultation.