HERCULES 12 week plan

12 weeks duration. 2 phases lasting 6 weeks each.

All phases contain 6 sessions with a goal to spread these over every 8-9 days. All 6 sessions do not have to be completed all in a week, but the order of them is important to maintain.

The sessions split are Upper-body Vertical, Lower-body & Abs, Upperbody Horizontal, *rest day, Upper-body Vertical (b), Lower-body (b), Upper-body Horizontal.

The first 3 sessions favour unilateral exercises for muscle balance and core strength.

The later 3 favour bilateral exercises to increase frequency of stimulation and variation for each muscle group over the training schedule.

Each session begins heavier with lower reps and higher sets and moves towards more hypertrophy rep ranges throughout the workout.

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.

There is a sequel to this plan: HERCULES II. It follows the same format but is progressively harder. It is invite only –after completion of HERCULES I

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.