The MINIMALIST#2 12 week plan

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

The first phase contains 4 sessions per week. From Phase 2-4 there are 5 sessions to get through.

Can be done at home or in an office but it requires a minimal amount of equipment: A TRX (or other suspension trainer )and a few weights or make shift weights such as a loaded backpack.

The 4 sessions are broken up into 2 Lower-body sessions and 2 Upper-body sessions. They are a mix of strength or circuit sessions. Strength sessions are set out using super-sets (2 exercises coupled together) and the circuit based sessions are higher volume. There are some E2MOTM (Every Second Minute On The Minute) exercises thrown in for good measure to increase the over all volume.

From Phase 2 the additional session is an Upper-Body hypertrophy session which utilises my ‘Multiplier Mini-set’ protocol which can have you performing 110 reps per exercise in some instances.

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.

If you are unable to complete this due to not having the required equipment, you can be switched to a pure no-equipment home programme.

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.