MENS: 12 WEEK MUSCLE ONRAMP PLAN
MENS: 12 WEEK MUSCLE ONRAMP PLAN
12 weeks of progressive strength and hypertrophy training. Suitable for intermediate lifters and perfect as a progression after the Foundation 12 week plan.
More about Muscle Onramp
Summary - What's included?
12 weeks of progressive coaching delivered via the PR1MEBODY app
16 different workouts in total across 3 week micro cycles.
Workout videos and instructions for every exercise
Physiotherapy influenced warm ups for posture and mobility
Nutritional guidance provided via 'The Nutrition Fix' - a comprehensive guide of how to optimise your diet to fit your goals.
Tracking of weights/exercises/timings via the PR1MEBODY app
Training diary and calendar within the app
In app chat for support during your time on the program
Option to connect other fitness apps and devices to the PR1MEBODY app
Private Facebook community
What level is it?
Muscle Onramp is suited for beginners who want to learn safe and effective technique lifting weights. Intermediates will also benefit from improving technique and who need better strategy and programming. If you want a more advanced intermediate plan, check out the Apollo Mens 12 week program
How many workouts all together?
Over the course of 12 weeks, there will be 4 microcycles; each containing 4 workouts. These are rotated over 3 weeks, so in total there are 16 different workouts.
They usually start with one full body strength session, with lower reps and higher weights which will challenge your strength. The rest of the week with be split into 3 hypertrophy sessions orientated to gaining muscle. Split into one lower body, one upperbody vertical and one upperbody horizontal.
If all that is jargon – then basically all you need to know is it’s incredibly varied and designed to hit all the muscle groups without you having to think.
How much investment time wise?
The goal would be to complete all 4 sessions a week. However, we know life gets in the way, so if you can only manage 3 then this is still great (just make sure you don’t always miss the last session of the week – keep then rotating!) If you are used to doing more, then there is space for your own personal sessions and you can track these in the app too. At the end of the day, it’s about your own goals, but the program is built to be achievable with most sessions lasting an hour.
How does it progress?
One of the fundamentals of any successful muscle building programs is what known as progressive overload. This is where a training plan and exercises progress either by weight or volume lifted in small increments over time. Muscle onramp is designed in this way and with the PR1MEBODY app (designed to track your workouts), it’s very easy to progress your weights incrementally because it shows you on the exercise how much and how many you performed the time before.
Muscle Onramp also works by progressively overloading the workouts by methods of exercise complexity and variety, rep ranges and a number of other nifty tricks which you'll experience across the 12 weeks.
What about nutrition?
The Muscle Onramp plan comes with The Nutrition Fix loaded into your Profile hub within the App. The Nutrition fix is a step by step guide that shows you how to establish first a calorie baseline, and then how to manipulate your calorie intake to help facilitate your training goals whether it be muscle gain or leaning up while maintaining as much muscle as possible.
For more information on these click here.
What kind of gym equipment is needed?
A well-equipped gym is preferable, but there are always ways to complete the training programs. The app shows you videos and descriptions of all exercises to remove barriers if you are unsure about how to perform them. Built into the app and each training program is alternative exercises for back-ups (for example when it might be too busy or you want to perform the exercise in a different way) or for less equipped gyms. The programs are designed with 'normal' gyms in mind and nothing too out there is included.
How much support?
Firstly, the app has a chat function built in so you can chat to Tim directly there. On the Facebook community is a plethora of additional information, work out tips, Q&A’s and recipe ideas. Tim’s Instagram is a great resource of exercise technique too.