ARTEMIS 12 week plan

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

All phases contain 4 sessions per week. This is ideal, however those that recover quickly, may start the cycle again before the start of the following week.

Every week starts with a Lower-body strength session and an Upper-body strength session. These are followed by one higher volume Upper-body session, a higher volume Lower-body and abs session.

The sessions end with either high-intensity conditioning intervals for cardiovascular development or an abdominal ‘finisher’ exercise.

There is an emphasis on unilateral and multi-directional lower-body exercises to develop better agility, improve muscle balance and challenge the core.

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.

Bonus class based sessions or independent cardio can additionally be tracked within the app but the planned sessions are priority.

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.