12 Week Trainer 3 aka 12WT3 “NewYou”
Starting the Challeneg
First session is on Sunday 6th of January - this will be a brief of the whole program.
Program running order
The 12 week program will run as follows.
Week 0 | Pre-Program On-Ramp
This is a learning phase - everyone will benefit from this.
Phase 1, Week 1-5
Reps start high, weight low and progresses to lower reps and higher weight. The is preparing you for Phase 2 but don’t think you’re taking it easy, you’ll be getting results throughout the whole program.
Deload 1, Week 6
Rest and recovery week. You will train at a lower intensity and lower volume to be able to go into the next phase stronger.
Phase 2, Week 7-11
This is the meat of the program and what phase 1 was getting you ready for. 100% effort for 5 weeks - you’re ready for this now I want to see good progression every week
Deload 2, Week 12
Rest and recovery week to get you ready for your next fitness adventure.
Final Meeting on Sunday March 7th
You should all know which group you have signed up to.
You can check here www.nicksgym.co.uk/teamup
All groups are 5 sessions over Monday to Friday and you are required to attend 3 out of the 5 and play catch up if you attend less than 3 sessions in any week.
Group A: 6am - Mon-Fri - The early bird…
Group B: 9.30am - Mon-Fri - Ideal if you just dropped the kids off at school.
Group C: 12noon - Mon-Fri -
Group D: 2pm - Mon-Fri - ideal if you want to pick up the kids straight after the session.
Group E: 6pm - Mon-Fri - Finish work and get the the gym before you wind down.
Group F: 8.30pm - Mon-Fri - Get your day finished up with a workout and sleep easy.
Please read through these pages and go to the Nutrition Calculator page and get your initial nutrition goals.
Weekly check-in - Sunday 10am
You will have the opportunity to ask your coach any questions at the beginning of each session.
Please weigh yourself at the beginning of every week and the end of every week to report to your coaches and the group.
3 days weight training minimum.
Obviously, we recommend 5 days and you will get better results by training 5 days.
For fat loss: 20 mins cardio daily is recommended.
We will advise changes to your training requirement as the weeks go by to keep you on point to get best results.
Download MyFitnessPal on your smartphone, if you don’t already use it. Start using it and make it a habit to track what you eat and drink as you do it, not later on.
Hitting your targets for calories and macros (protein, carbs and fats) daily as established by the online calculator . 80% from whole foods.
You have a 20% allowance for anything deemed as a treat - typically cakes, biscuits, chocolate, crisps, alcohol, etc etc.
Get used to tracking your food as you go through the day, as accurately and consistently as possible.