LVX HEALTH

Month 1:
Begins with one week of bodyweight-only workouts so that people who plan to train at home have time to acquire the basic equipment they need.

• From there, the program focuses on 2 upper-body and 2 lower-body workouts
• Fundamental movements are done for sets of 3 repetitions

Month 2:
Uses many of the same movements practiced in month 1:

• We transfer these familiar movements into self-regulated open-ended workouts called Escalating Density Training (EDT)
• These allow you to test your movement quality and strength by doing as many sets of 1-3 repetitions as possible in a fixed period of time

Month 3:
Introduces further open-ended self-regulated protocols such as:

• Breathing ladders and AMRAP (As Many Repetitions As Possible) sets
• These allow you to test well-practiced movement patterns under conditions of greater challenge

Month 4:
A switch to 3 full-body workouts per week to allow for a stronger full-body metabolic training effect. Progresses movement patterns into lower-volume, higher-intensity formats such as:

• 3-5 sets of 3-5 repetitions of primary lifts
• Includes AMRAP sets using heavier weights
• Ancillary work is high-repetitions between 15-20 reps per set

Month 5:
Focuses on eustress volume training:

• Total reps per primary movement range from 30-40 repetitions, done in sets of 1-2 at a time

Month 6:
Focused on low-volume, high intensity (heavy weight/resistance for low total repetitions) sessions:

• Increased strength output from low-rep sets is transitioned into AMRAP sets that finish out most primary exercises
• Here, you can test yourself using heavier weights and more resistance than used in the previous phase
• Includes a tabata goblet squat interval during the first strength workout of the week

Month 7:
Introduces dedicated energy system sessions, including:

• Submax aerobic capacity work (cardio) and 30:30 interval sprints
• At-home workouts focus on HICT sessions with movements like goblet squats and dumbbell rows
• Gym workouts shift into barbell work and focus on 5/3/2 ladders (5 reps, short rest, 3 reps, short rest, 2 reps)

Month 8:
Energy system work includes:

• Aerobic recovery sessions and submax aerobic capacity
• Gym-based workouts are designed to keep you at or beyond your anaerobic threshold and focus on descending 8,7,6,5 ladders and 10,8,6,4 ladders using barbell lifts
• At-home workouts utilize the same ladders but with movements like pushups, dumbbell presses and row

Month 9:
Moving towards low reps, heavy weights and plenty of weights. Also includes:

• HICT (High Intensity Continuous Training) blocks
• Descending 5,4,3,2,1 ladders (5 reps, short rest, 4 reps, short rest, on down to 1)
• Focus here is on aerobic and alactic capacity and endurance of fast-twitch muscle fibres

Month 10:
Features short (5 minute) EDT sessions and high-volume straight sets such as:

• 3-5 sets of 10 repetitions of lifts like squats, rows and presses
• Weeks 2 and 4 finish the high-volume sets with one AMRAP (as many reps as possible) set
• Energy systems work is all active and aerobic recovery due to the high volume of the strength training sessions

Month 11:
A continuation of the same protocols used in phase 10, with different exercises such as:

• Barbell back squats and trap bar deadlifts (gym versions)
• Or goblet 1 1⁄4 squats and band-resisted pushups (at-home versions)

Month 12:
Incorporates a range of training protocols such as:

• Eustress volume (30-50 total reps, done in sets of 1-2 at a time)
• Gym PR lifts (for gym-based sessions), breathing ladders and AMRAP (as many reps as possible) sets
• Energy systems work is two sessions of aerobic recovery training