THE PROGRAMME
12 weeks. One rhythm.
3 times a week. 20 minutes. Your whole body. No fixed training days.
A
Your whole body
Build a foundation. Squat, push, pull and core. Each session builds on the last.
B
Your whole body
Same muscles. Different movements. Squat, push, pull and core. Each session builds on the last.
C
Your whole body
Finish the week. On your own day. Squat, push, pull and core. Each session builds on the last.
A CLOSER LOOK AT A SESSION.
Here’s what’s ready for you.
A sample session. Your own plan takes your starting level into account. The warm-up is included in your twenty minutes.
| Warm-up | Gentle movement · 3 min |
|---|---|
Goblet Squat | 2 sets · 8–12 reps |
One-Arm Row | 2 sets · 8–12 per side |
Floor Press | 2 sets · 8–12 reps |
Romanian Deadlift | 2 sets · 8–12 reps |
Split Squat | 1 set · 8–10 each side |
Plank | 1 set · 30–45 sec |
PROGRESS YOU CAN COUNT.
Not heavier every week.
Still a step forward.
Increase your reps first. Once you reach the top of the rep range in every set, increase the weight by one plate increment. Weeks 6 and 12 are lighter.
| Session | Weight | Reps |
|---|---|---|
| 1 | 13 kg | 9 |
| 2 | 13 kg | 10 |
| 3 | 13 kg | 12 |
| 4 | 15.5 kg | 8 |