LVX HEALTH

Month 1:
The programme begins by building a good foundation, focused on movement quality:

• 3-5 rep sets of basic movements such as goblet squats, reverse lunges, dumbbell rows and pushups for up to 8 sets
• You'll have minimal rest between sets, to encourage submax aerobic development

Month 2:
Foundation building focused on work capacity using movement patterns developed in previous phase:

• Escalating Density Training (EDT) sessions using as many sets of 3-5 reps as possible in 10-minute blocks of movements like goblet squats and dumbbell rows

Month 3:
Introduces squat pattern development, focused on starting strength and stability in the bottom position using:

• Anderson front squats
• Hip extension strength focus using barbell hip thrusts
• Work capacity development using breathing ladders and AMRAP (As Many Reps As Possible) sets

Month 4:

• Heavy, low-volume (3x3, 4x5, 8x3 etc) barbell front squats, rows, split squats and dumbbell bench presses with AMRAP sets
• 15-rep sets of ancillary movements like lunges and rows
• Optional conditioning circuits and cardio sessions on non-strength days

Month 5:
This is a high-volume, low to moderate intensity phase utilising:

• Eustress volume using 1-2 reps at a time for 30-50 total reps of trap bar deadlifts, pull-up variations, dumbbell rows and box squats
• Energy systems work includes LSD cardio and High-Resistance Interval sprints

Month 6:
Focus on maximal strength and low-volume, high intensity workouts, with sessions revolve around:

• Gym PR lifts to safely test daily max strength
• Anaerobic energy system workouts such as interval sprints with one submax aerobic cardio option

Month 7:
Focus here is on big lifts like:

• Barbell back squat, deadlift, split squat, pull-up and push press - 5/3/2 sets (5 reps, rest, 3 reps, rest, 2 reps, rest - all same weight)
• Ancillary work mainly in the 4x8 range
• Energy systems work is alactic/aerobic with High Resistance Intervals, short weighted carry circuits and Dynamic Effort Repeats

Month 8:
This is an anaerobic phase with:

• 8,7,6,5 supersets (sets of 8 reps, then 7 reps, then 6, then 5 while going back and forth between two movements with minimal rest) using big compound lifts
• One weekly AMRAP set with barbell front squats
• Energy system work includes 30:30 intervals, weighted carries, submax aerobic cardio and aerobic recovery

Month 9:
Low-volume, high-intensity strength work.

• Workouts start with 3x5 of heavy compound lifts
• This is followed by HICT (High-Intensity Continuous Training) blocks of rows, step-ups, push-ups or goblet squats
• Energy systems work is alactic/aerobic with Dynamic Effort Repeats, High-Resistance Intervals, weighted carries and submax aerobic cardio

Month 10:
This phase focusses on challenging high-volume, moderate intensity strength workouts that call upon the strength, work capacity and resiliency built in prior phases.

• Main strength portion of workouts is 5x10 with heavy compound lifts with AMRAP sets, or EDT (Escalating Density Training) blocks
• Energy systems work is anaerobic with 30:30 sprints and weighted carries along with aerobic recovery

Month 11:
A continuation of month 10, this highly challenging phase is designed to stimulate changes in body composition, featuring:

• Different movements and slightly longer EDT blocks
• Timed to coincide with your final photo shoots (for those who opt to do them)

Month 12:
This hybrid training phase features a wide range of novel training protocols, incorporating:

• Eustress volume work, HICT, Gym PR sessions, AMRAP sets and breathing ladders
• Energy systems work is aerobic/alactic with weighted carries, high-resistance intervals and dynamic effort repeats