WOMENS: 12 WEEK FOUNDATION PLAN
WOMENS: 12 WEEK FOUNDATION PLAN
The perfect starting point. 12 weeks of progressive training. Smart programming delivered right to your phone.
More about Foundation
What level is it?
Foundation offers users an entry into the world of fitness or new structure for those that more experienced but feel that both their training and diet needs more direction.
How many workouts all together?
Over the course of 12 weeks, there will be 4 microcycles, with each containing 3-4 workouts. These are rotated over 3 weeks. In addition, each microcycle contains bonus workouts for those that who either want to have more exercise in the week or looking to target specific areas.
Multiple phases also contain an option of a quick workout when time is short.
At the start of the week the sessions are full body utilising a mix of both resistance (weight training) as well as conditioning work to build a better aerobic foundation as well as increase overall calorie burn. As clients progress through the microcycles the programming splits into upper body and lower body sessions as well as mini-circuits of 3 exercises at a time (3FOR10 Training): a perfect blend of resistance training and conditioning combined.
Along with an emphasis on mobility (first thing each session), this plan will give you a great periodised schedule of muscle building or muscle maintenance (depending on goal) along with an improved cardiovascular base thanks to the conditioning.
If all that is jargon – then basically all you need to know it’s structured as the name implies; to form a strong foundation of strength and ability which will improve your confidence and keep you on track with your aesthetic goals.
How much investment time wise?
The goal would be to complete at least 3-4 sessions a week. However, we know life gets, 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, you can start rotating the workouts a second time later in the week.
Additionally, the app allows you to add other sporting activities/group classes if you want to track these. Although to reach your goals it’s important that the base workouts are priority.
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. The PR1MEBODY app (designed to track your workouts) makes it easy to progress the overall amount of weight you’re lifting throughout your sessions each and every time.
Additionally, the Foundation plan creates progressive overloading via exercise selection and complexity. Rep ranges also fluctuate to challenge your muscles in different aspects of strength. Other effective strategies include supersetting, finishers, and drop-sets to name a few.
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.
*A home exercise program is an option if you do not have a gym membership.
Group-fitness classes can be incorporated into the training.