MILO 12 week plan

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.

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.

This programme focuses on building strength , coordination and technique with what are considered the most important lifts for overall body development. Back squats, Deadlifts (Romanian), Pull/Chin ups, Rows and the Bench press.

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.

*MILO: The most clear and effective tale to illustrate Progressive Overload in all mythology. Milo carried a new-born calf on his shoulders and walked around with it every day. As the bull grew, as did his strength in order to carry it.

Progressive Overload is the over-riding principle of all effective training. Progressively build upon your strengths/ abilities or endurance of previous sessions. the ability to record your workouts is essential.