APHRODITE 12 week plan

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

All phases contain 3 to 4 sessions per week. 3 main sessions all have glute dominant exercises. These glute exercises are accompanied by accessory upperbody exercises for over all physique balance.

There is an optional 4th workout which is upperbody only. This can be used on days when you’re needing more rest/ recovery for your legs or if you want to train just upper body on its own.

The suggestion is to train every second day so that your recovery in the targeted muscle groups is adequate. However, if you get used to the format and recover adequately, the sessions are designed in a way that consecutive day training is possible.

Each phase builds upon the strength, complexity and experience of the previous phase. This is known as ‘progeressive 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.