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Your program will go through intensity changes every week for 12 weeks to prevent adaptation and plateaus. You will experience changes in exercises, repitions, and sets each day and week while you train. Every week is updated and monitored to make sure that you are progressing to your goals.
Week 1 — The emphasis of this week is to start developing a specific base of aerobic conditioning and muscular development. This “medium” workout week should not produce excessive soreness.
Week 2 — The emphasis of this week is to actually create a training effect through a safe progressive overload in resistance training and aerobic work. This “hard” workout week will challenge you.
Week 3 — The emphasis of this week is to continue the progress generated in the first two weeks. This “medium hard” workout week is good preparation for the upcoming weeks.
Week 4 — The emphasis of this week is to peak the workout intensity of the first month of training. This “very hard” workout week will start the conversion phase from aerobic base conditioning and muscular development to anaerobic power and strength accumulation. This week will push you to making your first major advancements towards your personal fitness goals.
Week 5 — The emphasis of this week is to allow your body to actively rest from the first month of training. This “light” workout week is extremely important, setting your body up to make great progress in the next month of training. Your trainer will also retest you on this week to record your progress.
Week 6 — The emphasis of this week is to prepare your body to move into an increased level of training. This “medium” workout week will be a gradual increase in intensity from the lighter week 5 program.
Week 7 — The emphasis of this week is to generate a training effect in your body. The high intensity aerobic work and anaerobic interval training along with the strength training will be increased in duration and intensity. This week of “hard” workouts will push you to the next level.
Week 8 - The emphasis of this week is to continue your body's adaptation process in the upper training zone. Concentrate on your goals as you work through this "medium hard" week in preparation for the coming weeks.
Week 9 - The emphasis of this week is to give your body a maximum challenge in the upper level training zone. This "very hard" week demands intensity in your training and dedication to your goals.
Week 10 - The emphasis of this week is to allow your body to actively rest from the previous month of upper level training. This "light" workout week is extremely important in setting up your body to make great progress in the coming weeks. Your trainer will also re-test you to chart your progress.
Week 11 - The emphasis of this week is to prepare your body to move into another increased level of training. This "medium hard" workout week is challenging and will stimulate your body for an increased adaptation effect.
Week 12 - The emphasis of this week is to give your body the ultimate test for your personal fitness goals. Do not try this "very hard" workout week without having completed the previous 11 weeks of training.
Week 2 — The emphasis of this week is to actually create a training effect through a safe progressive overload in resistance training and aerobic work. This “hard” workout week will challenge you.
Week 3 — The emphasis of this week is to continue the progress generated in the first two weeks. This “medium hard” workout week is good preparation for the upcoming weeks.
Week 4 — The emphasis of this week is to peak the workout intensity of the first month of training. This “very hard” workout week will start the conversion phase from aerobic base conditioning and muscular development to anaerobic power and strength accumulation. This week will push you to making your first major advancements towards your personal fitness goals.
Week 5 — The emphasis of this week is to allow your body to actively rest from the first month of training. This “light” workout week is extremely important, setting your body up to make great progress in the next month of training. Your trainer will also retest you on this week to record your progress.
Week 6 — The emphasis of this week is to prepare your body to move into an increased level of training. This “medium” workout week will be a gradual increase in intensity from the lighter week 5 program.
Week 7 — The emphasis of this week is to generate a training effect in your body. The high intensity aerobic work and anaerobic interval training along with the strength training will be increased in duration and intensity. This week of “hard” workouts will push you to the next level.
Week 8 - The emphasis of this week is to continue your body's adaptation process in the upper training zone. Concentrate on your goals as you work through this "medium hard" week in preparation for the coming weeks.
Week 9 - The emphasis of this week is to give your body a maximum challenge in the upper level training zone. This "very hard" week demands intensity in your training and dedication to your goals.
Week 10 - The emphasis of this week is to allow your body to actively rest from the previous month of upper level training. This "light" workout week is extremely important in setting up your body to make great progress in the coming weeks. Your trainer will also re-test you to chart your progress.
Week 11 - The emphasis of this week is to prepare your body to move into another increased level of training. This "medium hard" workout week is challenging and will stimulate your body for an increased adaptation effect.
Week 12 - The emphasis of this week is to give your body the ultimate test for your personal fitness goals. Do not try this "very hard" workout week without having completed the previous 11 weeks of training.
