LVX HEALTH

Month 1:
The programme begins with one week of bodyweight-only workouts so that people who plan to train at home have time to acquire the basic equipment needed to do so.
From there, the program focuses on fundamental movements done for sets of 3 repetitions.

Month 2:
The format during the second month remains the same, with four workouts per week.

• Workouts are primarily basic compound movements focused on strength development
• Slight increases in complexity and intensity over month 1

Month 3:
Frequency shifts to 3 strength sessions per week, with a continued focus on strength and movement quality.

• Emphasis stays on dumbbells over barbells
• Primary movements are done in circuits punctuated by breathing drills (to enhance recovery) for 4-6 sets of 4-8 reps depending on the week
• Each workout includes AMRAP (As Many Reps As Possible) sets in the final set
• Final week is a de-load, which drops to 3 sets of 5 repetitions of primary movements

Month 4:
Three days per week of high-volume strength work, focused on building work capacity and the resilience to withstand higher-intensity future sessions.

• Total sets change each week, up to a peak of 10 sets of 5 reps in the 3rd week, with a de-load week at the end of 5 sets of 5
• Includes a day of dedicated aerobic recovery work

Month 5:
A continuation of high-volume training from the previous phase, with different protocols that increase the emphasis on maximal strength via fewer reps per set.

• Strength work is focused on well-practiced movements that can be loaded heavily for ladders (2 reps, short rest, 3 reps, short rest, 4 reps) done in circuits
• Ladders go as high as 3,4,5 (3 reps, short rest, 4 reps, short rest, 5 reps)
• Volume drops back down for a de-load during week four
• Energy system work remains focused on aerobic recovery

Month 6:
Continues with the strength ladders from phase 5, but drops volume very low and increases intensity so that the focus is on maximal strength and higher weight per repetition.

• Movements shift from dumbbells to barbell-based exercises
• Ladders go as low as 1,1 (one heavy rep, short rest, one heavy rep)
• Energy systems work remains focused on aerobic recovery
• As long as recovery is well-managed, many people see big increases in strength during this phase

Month 7:
Focused on heavily taxing local musculature in straight sets, in which all sets of one movement are completed before moving on to the next exercise.

• A week-to-week build up of high volume (up to 8 sets of 5 repetitions) with a de-load week in the 4th week (5 total sets)
• Strength movements are heavy compound lifts
• Includes one anaerobic 30:30 interval session per week

Month 8:
Energy systems training is either aerobic recovery oriented or a High Resistance Interval (HRI) session designed to train alactic power and capacity.

• Strength work is open-ended escalating density training (EDT) sessions designed to keep you on the edge of their anaerobic threshold and allow you to push yourself as hard as you’re comfortable with
• EDT sessions in this phase entail as many sets of 6-8 repetitions as you can do in 6-12 minutes (depending on week), using well-trained compound lifts
• Each EDT block is done with two alternating exercises to allow for greater local musculature recovery between sets with a continuously high systemic demand

Month 9:

• Energy systems training includes one day of 30:30 intervals
• Strength sessions are high-volume ladders done with three compound movements at a time
• You’ll do 3 repetitions of each, then 4 reps, then 5, then 6 and then back down to 5, 4 and then 3 repetitions
• You’ll adjust weight with each set so that the weight stays challenging, at the edge of your ability and rest intervals are short to emphasise fat loss
• These repetition numbers increase each week to a peak of 5/6/7/8/6/5/4 in week three, and then drop down to a de-load week of 2/3/4/5/4/3/2
• Also includes short EDT sessions of isolated arm work at the end of each workout

Month 10:
Strength-oriented straight sets of 5 repetitions, done for anywhere from 5 total sets per movement to 10 total sets, depending on week.

• These straight sets are done in circuits or supersets of three different lifts
• Workouts end with HICT blocks designed to build aerobic/alactic work capacity
• The third workout of each week includes AMRAP (As Many Reps As Possible) sets designed to allow you to test yourself in an open-ended format
• Energy systems work includes one HRI sprint workout

Month 11:
Training revolves around HICT (High Intensity Continuous Training) sessions designed to develop endurance of fast-twitch fibres and submax aerobic capacity, by doing:

• As many sets of 2-3 repetitions as possible within blocks of 8-15 minutes while keeping your heart rate below 150 bpm
• Includes one 30:30 interval session per week

Month 12:
A continued emphasis on aerobic/alactic energy systems during strength training, along with a high-resistance interval (HRI) sprint day.

• Strength work focuses on descending 5/3/2 ladders (5 repetitions, short rest, 3 reps, short rest, 2 reps) done for 3-7 total rounds depending on week