This is the EXACT plan we used to achieve the Transformation of Jamie Bartlett that can be seen in the image over a 12 Week period. The program involves 4 x 3 week Meso cycles designed to increase lean muscle mass and drop body fat.

This is a 6 day training program that's designed to get you in the shape of your life in time for preseason training with your clubs. The best football clubs across the world now test their players on: - Maximal Aerobic Capacity - Aerobic Power - Speed - Power - Body Fat % This program has been designed to improve on all of these fitness components and progresses in a periodised manner. This program will get you in the shape of your life ready for the start if the season.

12 Weeks of Online Coaching from the SOS Athletic Excellence Team The Program includes: * 4 x 3 week cycles * Recorded Videos explaining each and every cycle of workouts * Access to the SOS App to track progress * Body Fat Testing Available before and after at our Cardiff facility

Are you looking for a progressive 16 week program that allows you to build muscle? This program is perfect for anyone who has previous exercise experience and is competent with compound movements such as - Squats, Bench Press, Chin Ups and Deadlift variations. This program is progressive in nature starting with moderate volume and lower intensities. The program dedicates time and attention to work weak muscles and is perfect for anyone returning to the gym after a long break. The layout of the program requires 4 x sessions per week as follows: weeks is: - Upper Body 1 - Lower body 1 - Upper Body 2 - Lower Body 2 The 16 weeks is laid out as follows: Meso Cycle 1 (Weeks 1-4): 3x10-12 Meso Cycle 2 (Weeks 5-8): 4x6 (Eccentric Focus Phase with the +2 Method) Meso Cycle 3 (Weeks 9-12): 4x8-10 Meso Cycle 4 (Weeks 13-16): 5x5-7 (Eccentric Pauses) This program will require a well equipped gym and does involve super setting certain exercises.

21 Days of Strength and Bodyweight Workouts that can be done from the luxury of your own home.

Most women find building muscle hard ... Even with gym access they struggle ... Trying to build muscle and develop a physique that you're proud of at home is even harder! So many women want to get leaner, develop their booty and tighten their tummies and sadly fall victim to the mainstay media who promote low calorie diets, HIIT workouts and crazy amounts of cardio. The 6 Week Home Booty Building Program is designed to get women strong in a wide variety of rep ranges to develop the glutes along with a leaner, stronger and more athletic physique.

SOS 6 Week Challenge which you can start anytime

This is a 6 day training program that's designed to get you towards the shape of your life in time for preseason training with your clubs. This is the initial 6 weeks of out - Complete 12 Week Off Season Program, that's also available for purchase. The best football clubs across the world now test their players on: - Maximal Aerobic Capacity - Aerobic Power - Speed - Power - Body Fat % This program has been designed to improve on all of these fitness components and progresses in a periodised manner. This program will get you towards the shape of your life ready for the start if the season.

This phase has lots of hypertrophy inducing methods: • Heavy Loads at 76% of 1RM • Back Off Sets • Traditional Drop Sets • Mechanical Drop Sets These methods will focus on improving nutrient partitioning considering most clients are likely going to overdo carbohydrates and calories in general over the festive period. If you want to put those excess calories and carbs to good use this is the program for you!

Can't do a chin up yet? Frustrated with your lack of progress with this awesome exercise? This 15 week program takes you through 5x3 week phases designed to enable you to maximise your chin up performance

This is the Foundation phase to our Dad Bod Transformation Program. The aim of this phase is to: - Improve Core Strength - Improve Flexibility - Reduce Joint Pain - Prime the Body Ready to Add Muscle and Drop Dat

SOS × JESSIE | 12-WEEK TRANSFORMATION 💪 12 weeks. A stronger body. A healthier lifestyle. A more confident YOU. Ready to stop starting over and finally build a fitness routine that works for you? Join Jessie and the SOS Athletic Excellence coaching team for a 12-week online transformation designed to help you lose body fat, build strength, improve your fitness and create healthier habits that last. No crash diets. No extreme training plans. Just expert coaching, a structured programme and a community supporting you every step of the way. 🔥 WHAT'S INCLUDED? ✅ 12-Week Online Training Programme — Delivered through our training app, so you can train wherever you're based. ✅ 3 Strength Workouts Per Week — Upper body, lower body and full body sessions, designed to help you get stronger and build confidence. ✅ Saturday Metabolic Conditioning — A weekly workout focused on improving your cardiovascular fitness and conditioning. ✅ Personalised Nutrition Guidance — Calorie-specific guidance tailored to your goals and food preferences. ✅ WhatsApp Community — Connect with Jessie, the SOS team and everyone taking part in the transformation. ✅ Live Coaching & Q&A Calls — Opportunities to ask questions, learn and stay on track. ✅ Support When You Need It — Contact the team through WhatsApp or your training app. 🎁 FREE SOS TRANSFORMATION KICKSTART DAY Saturday 19 December 2026 | 10 AM | SOS Athletic Excellence, Cardiff Included with every programme purchase! Join Jessie and the SOS coaches for an exclusive in-person experience featuring expert technique coaching, different workout styles, educational workshops and the chance to meet your fellow participants. We'll also be planning an optional social afterwards in Cardiff! 📅 THE IMPORTANT DETAILS Programme starts: 5 January 2027 Duration: 12 weeks **Location:** Online — train from your chosen gym **Places:** Limited to 100 participants ### 🚀 YOUR TRANSFORMATION STARTS HERE Whether you're a complete beginner or someone looking to get back into a consistent routine, this programme is designed to help you build momentum and make meaningful progress. You don't need to be perfect. You just need to get started. Secure your place today and join Jessie and the SOS team for 12 weeks of training, support and positive change. LET'S GET TO WORK! 💚

Welcome to our free community group on the SOS training app! We're excited to have you join us on this fitness journey. In this group, we'll be sharing new workouts every six weeks to keep your training fresh and challenging. Whether you're a beginner or an experienced gym-goer, there will be something for everyone. Our goal is to provide you with effective and engaging workouts that help you reach your fitness goals. We encourage you to participate, ask questions, and share your progress with the community. Together, we can motivate and support each other to achieve success. Stay tuned for regular updates and announcements about upcoming workouts and community events. Let's work hard, stay consistent, and have fun along the way. Here's to a stronger, healthier you!

The "Muscle Builder Accelerator" program is an elite muscle building program designed for men who are looking to achieve their maximum potential in muscle growth and strength. This program is specifically crafted to help you build muscle mass quickly and effectively, using cutting-edge techniques and scientific principles. With a focus on progressive overload and muscular hypertrophy, the "Muscle Builder Accelerator" program utilises a variety of training modalities and advanced techniques to stimulate muscle growth and enhance strength. This includes high-intensity training, strategic periodisation, and targeted muscle isolation exercises to ensure that every muscle group is activated and developed. In addition to the training component, the "Muscle Builder Accelerator" program also includes a comprehensive nutrition guidance that can be individualised by yourself to meet your specific caloric and macronutrient needs. This plan is designed to support muscle growth and repair, while optimising your overall health and wellness. With the "Muscle Builder Accelerator" program, you'll receive all your workouts via the SOS App. With a commitment to excellence and a focus on results, this program is the ultimate muscle building solution for men who want a programming solution are serious about achieving their fitness goals.

OHP + Squat Priority - 12 Week Macrocycle Accumulation 1: 4x10-12 (70%) Intensification 1: 10,10,6,6,6 (79%) Accumulation 2: 5 x9-11 (72%) Intensification 2: 7,7,5,5,3,3 (85%)