ACHILLES 12 week plan

12 weeks duration. 4 progressive phases lasting 3 weeks each.

All phases contain 5 sessions per week.

Every week starts with an Upper-body strength session and a Lower-body strength session. These are followed by one higher volume Upper-body session, a higher volume Lower-body and abs session. The last session of the week is a Corrective / Focus muscle group session to help with improving muscle balance, overall aesthetic and reducing injury.

The strength sessions prioritise unilateral exercises to improve core strength and muscle balance.

The later 3 higher volume sessions also contain some high intensity conditioning intervals for cardiovascular improvement.

Each phase builds upon the strength, complexity and experience of the previous phase. This is known as ‘progressive overload’ and is essential for an effective training plan.

All workouts begin with Mobility and Activation Prep (MAP) to prime the body for the workout to follow. This also helps to improve posture, technique and movement quality during the session. It also reduces the chance of injury.

All workouts should take an hour or less including the MAP warm up.

A well equipped gym is recommended however alternative exercises are listed at the end of each session to make the plan suitable for busy or less equipped gyms.

Every exercise contains clear directions as well as video demonstrations to ensure correct technique and tips to focus on throughout the repetitions.

Every programme includes the NUTRITION FIX. A comprehensive guide to eating for optimal health, support the physical training and steer clients towards their goals.

Macro and calorie targets for tracking intake are calculated after sign up and also provided in the Nutrition section of the app.

*ACHILLES: The epitome of the greek god physique. Agility, strength and speed united.