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12 weeks duration. 4 progressive phases lasting 3 weeks each.
All phases contain 4 sessions per week. The first 3 are priority for 3 or less days training per week. The 4th session exists as additional corrective work and cardio if you have time or functions well as a ‘de-load’ session if you feel you are under-recovered.
The 4 sessions each phase are divided into the following workouts: ‘Posterior Chain’, ‘Arms, Chest and Abs’, ‘Thighs and Shoulders’, ‘Accessory and Cardio’. Splitting the work on the lowerbody over multiple days will keep you from feeling too exhausted by the classic ‘leg-day’ enabling you to recover faster and push harder the rest of the week.
The body part split also allows for extra emphasis and training volume on key areas such as the glutes, hamstrings and arms.
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.
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.
ATALANTA: The huntress of speed, precision and fierce determination. Known for her unmatched agility and focus, she embodied balance, resilience and athletic mastery. A perfect symbol for this programme, which builds power and symmetry through smart training splits, targeted lower-body volume, and steady progressive overload. Just as Atalanta stayed swift and skilful across every challenge, this plan keeps you strong, fresh and focused as you develop a lean, capable and well-conditioned physique. She was a disciple of Artemis (a more advanced programme)