ATALANTA 12 week plan
Level: Beginner / Intermediate.
Goal: Frequency on Focus Areas
Sessions focusing on multiple muscle groups with attention on specific areas without compromising recovery.
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.
ATHENA: Goddess of wisdom, strength and courage. Born already dressed in her armour and ready for action. A perfect epitaph/ embodiment of the Shape-up plan as you further the knowledge and skills gained in the Foundation plan and raise your confidence and strength in the weight room.
