The 12WT3 #NewYou Training Plan

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Plan Overview

This is what we call a bread and butter" training split.

It’s a great “go to” plan to follow. Everyone should know this plan or a variation of it -This is a block periodised (weekly undulating) variation to allow progression through high reps to low reps, followed by a block of linear training.

A training split is just the way the training plan is split up into groups of muscles.

This trainer will teach you 5 splits/routines:

  1. Chest

  2. Back

  3. Shoulders

  4. Legs

  5. Arms


The Training Plan

 

There are 5 parts to the #NewYou Program.

  1. On-Ramp - We teach, you learn

  2. Phase I - Ramps up in volume over the 5 weeks.

  3. Deload #1 - Your first de-load week - active rest and recovery with the same training but less of it - don’t underestimate this!

  4. Phase II - Full Training Volume, working to low reps and heavy loads - Time to set some PBs!

  5. Deload #2 - Your second recovery de-load week. Finishing ready for your next training adventure.

The Training Plan

12WT3 Periodised Program

 

 

Week 0 | On-Ramp

On-Ramp is your learning week for #NewYou.

The priority here is us teaching and you learning, not just training hard. You will be training but make sure you gain a good understanding of how to train properly for this plan.

Phase I | Weeks 1-5

Phase I | Week 1
3 Sets | Set 1: 16 reps | Set 2: 14 reps | Set 3: 12 reps | Rest 1 min 30 seconds

Phase I | Week 2
3 Sets | Set 1: 14 reps | Set 2: 12 reps | Set 3: 10 reps | Rest 1 min 30 seconds

Phase I | Week 3
3 Sets | Set 1: 12 reps | Set 2: 10 reps | Set 3: 8 reps | Rest 1 min 30 seconds

Phase I | Week 4
3 Sets | Set 1: 10 reps | Set 2: 8 reps | Set 3: 6 reps | Rest 1 min 30 seconds

Phase I | Week 5
4 Sets | Set 1: 12 reps | Set 2: 10 reps | Set 3: 8 reps | Set 4: 6 reps | Rest 1 min 30 seconds

Deload #1 | Week 6

Phase I | Week 1
2 Sets | Set 1: 12 reps | Set 2: 10 reps | Rest 1 min 30 seconds

Phase II | Weeks 7-11

Phase I | Week 7-11
4 Sets | Set 1: 12 reps | Set 2: 10 reps | Set 3: 8 reps | Set 4: 6 reps | Rest 1 min 30 seconds

You should see a consistent increase in load throughout this 5 week block unless you are aiming for weight loss, in which case you may not and in that case you would aim to keep a constant max load throughout.

Deload #2 | Week 12

Phase I | Week 1
2 Sets | Set 1: 12 reps | Set 2: 10 reps | Rest 1 min 30 seconds

This is a wind down for the program to allow recovery and get you ready for your next training venture, whatever that is. Remember, we want to create lifestyle changes not short term and short lived success.

How hard should I push myself?

If you are a beginner, it is important for you to allow your body to get used to training - this is what we call conditioning. I would ask a beginner to push themselves to what they believe or perceive as 6 to 7 out of 10 for effort.

If your body is already conditioned (you’ve been lifting weights for a while or have already done a recent transformation) then you can push harder than a beginner and I would ask you to push to a 8 to 10 out of 10, where 10 is failure.

Weight, Reps, Sets and Rest

Example - this is only an example of one set.

Reps target: 12
 
Weight selection
Pick a weight you can lift for 12 reps +/- 1 rep. This may take a little time to work out. Have a guess, try it, if it’s too heavy drop the weight, if it’s light, increase the weight. Simple, right?

Reps
Lift the weight, return to start position - that’s one rep. You will aim to perform 12 reps. If you can’t perform 12 reps, it’s too heavy - decrease the weight. If you can perform more than 12 reps, it’s too light - increase the weight.

Sets
Perform your reps of 12 reps. When you complete the reps, that is one Set of 12 reps. You’ll perform 2-5 sets of whatever reps are required in your program.

Rest
Rest is important. You cannot recover to be able to perform at your best if you don’t rest. Take the rest as stated in your workouts - no more, no less.

Training with a Buddy and "spotters rest": When training with a buddy you can use what we call "spotters rest" to time your rest periods.  When you're training your buddy is resting and when your buddy is training, you're resting.  You should still time your rest so that you have the correct rest - that's important.