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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.
12 Weeks of Group Based Online Coaching from the SOS Athletic Excellence Team The Program includes: * 4 x 3 week cycles * Nutrition Guidelines and Coaching * Recorded Videos explaining each and every cycle of workouts * Access to the SOS App to track progress * Weekly check ins with a Coach * Access to a Facebook Support Group to educate and inform * Body Fat Testing Available before and after at our Cardiff facility
Train with the help of SOS coaches Gavin Attorre and Sam O'Sullivan in this 12 week program designed to get you stronger, leaner and more muscular Our beta testers of this program lost an average of 8% body fat and gained 5 lbs of skeletal muscle mass based on the readings on our Inbody 770 body composition machine. This is the EXACT program Coach Gavin used to get in the shape of his life for the SOS Athletic Excellence photo shoot in April 2019 This is a GROUP PROGRAM and will start on Monday September 14th The Program includes: * 4x3 Week Phases * App to monitor strength gains and body composition progress * Access to a Facebook group for daily Help, Support, Education and Accountability * Nutrition Plan based on Goals and Metabolism * Nutrition Guides, Recipes and Manuals included
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.
This is a FREE 7 day trial into the SOS App and the Online Service that we offer. The program includes: - 1 initial prep week filled with key information about the 7 day program - 1 full week with training, exercises and cardio activities - 1 additional week at the end of the trial program with additional information to help you on your journey
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
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%)
If you want to hit your legs hard and have no equipment, you can step up your leg strength – quite literally! Not only are step-ups great for strength, but they are also one of the best exercises for correcting muscular imbalances between limbs. We all have a favoured leg and it’s no surprise especially […]
The rest-pause technique is a great way to increase the work done during a training session and to push your body to its limit. It does this mainly through increasing time under tension and prolonging the length of a set. It does however require a lot of mental toughness and hard work and shouldn’t be […]
With all my 1:1 clients and online clients, we are cracking on as normal through lockdown, we’re training on Zoom, I’m sending their programs over via our Training App and I’m on hand for questions and feedback, rather than focusing on the fact that most of my clients don’t have access to barbells and heavyweights. […]
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