ARES 12 week plan

12 weeks duration. 6 progressive micro-phases lasting 2 weeks each.

The first 6 week see an intensification phase: weights increasing and rep ranges scaling lower. After the midway mark, there is more significant switch up of some Primary and most Accessory exercises

All phases contain 3 main sessions per week and one optional session for specific focus areas if your schedule allows for the extra day. These are all hypertrophy (muscle growth) based sessions.

The sessions are split into Upper-body Vertical, Lower-body, Upper-body Horizontal, Abs with a (changing) focus muscle-group workouts.

Most workouts are centred around 2 lots tri-sets on a particular muscle group: 1 Primary exercise (and a filler for the rest time), followed by 2 more exercises super-setted together on the same muscle group. 2 muscle groups per workout. The rep-ranges of the accessories fluctuate over the 12 weeks.

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.

*ARES the god of war. Expect a full assault on your body as you exhaust focus muscle groups each session. There will be DOMS and you may cry.