12 Week Program
Who’s it for?
This 12 week program is designed specifically for busy working men looking to get back into fitness and regain their health.
Have you dropped off the wagon and are struggling to get back into the the gym? Have you tried various methods of training, but never really found anything that you could stick to, that worked well with your busy lifestyle? Then this program is for you.
We want to help you kickstart your health and fitness journey by giving you the foundations of a sustainable program.
Rebuild your body, regain your health and improve your confidence.
It’s never too late to change the way you look, feel and perform. You just need to get started…
How does it work?
The program is a 4 day per week split. Divided into four phases over 12 weeks. Structured to build your strength and fitness to help you build confidence, lose fat and build muscle.
The rebuild – We will focus on full body strength, mobility, and muscular endurance. Using dumbbells, kettlebells and bodyweight to help you get familiar and confident with the movements.
The Accumulation – We introduce some low intensity cardio, whilst increasing the volume of your strength work. (Dumbbells, barbells, Rowing, Bike, Running).
Intensification – By this point you would have had 6 weeks of preparation. Your training intensity will increase by using more barbell specific exercises and HIIT will be introduced to help shed body fat and build your fitness.
You’ve reached the final phase where you will continue to build strength and fitness. At this point you have overcome many barriers. You’ve grown as a person mentally and physically. You have managed to implement health and fitness back into your lifestyle. It has become habitual and you’re now a better version of yourself.
- 24N Online application with your own personalised log-in details to access your 12 week schedule.
- Food diary and meal plans.
- Exercise videos with descriptions of all exercises. Sets, reps, tempo, rest periods and intensity all included.
- Coaching tools
- Weekly progress photos
- Results tracking (In-App strength and fitness tracking)
- Habit tracking (Steps, sleep, stress management, nutrition and hydration)