ATLAS Foundation 12 week plan

Perfect entry for newbies or new structure for the more experienced who feel both their training and diet needs more direction.

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

All phases begin with 2 Full-body sessions. This increases additional calorie burn as well as priming the body to work and recover as one unit under stress.

There is an optional 3rd workout which is Upper-body based. Great if you have 3+ days per week to train so that your increase training frequency on specific muscle groups.

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..

Most workouts include short high intensity cardio intervals helping to develop an aerobic base along with the strength development from resistance training. These increase in target over the 4 phases.

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.

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

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.

*ATLAS bore the entire world on his shoulders. An embodiment of the strongest foundation. Strength, Stability, Balance and Endurance are all fundamentals we need to train at our best.