HADES 12 week plan

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

All phases contain 3 priority sessions and a forth optional cardio/ corrective session for when more recovery is needed. All going well, workout 1 can be started as a 4th session in the same week allowing more frequency of training to each body part.

The sessions comprise of a full Posterior-Chain session: Think everything you cant see facing the mirror- Hamstrings, glutes lower, mid and upper back. A Chest and Arms session and a third Quads and Shoulder session.

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.

By splitting the lower-body work over 2 days, recovery should be easier over the week. The plan also allows a greater frequency of shoulders and back work. Crucial for better aesthetic development.

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.