APOLLO 12 week plan
Level: Intermediate +
Goal: broad and lean.
Pull up mastery using a unique Pull-Up protocol for the perfect beach body programme.
12 weeks duration. 4 progressive phases lasting 3 weeks each.
All phases contain 4 sessions per week. This is ideal, however those that recover quickly, may start the cycle again before the start of the following week.
Every week starts with a full-body strength session, and the other 3 sessions are split into Upper-Body Vertical, Lower-body and Upper-body Horizontal hypertrophy (muscle growth) based sessions.
Twice per week you will perform the PRIME BODY Pull-up protocol. The protocol even accommodates those that struggle to do even one pull at the start of the plan. Pull-ups and Chin-ups are a focus exercise for the plan, responsible for impressive back development and strength.
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.
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.
APOLLO: God of the sun as well as healing. A suitable avatar for the the best and fastest plan to build an impressive physique –particularly your back– and rebalance your posture. Elevate your body to new levels through learning the PRIME BODY Pull-up protocol.
