Fitstop's 12 Week Programming Block

YOUR 12 WEEK BLOCK OVERVIEW

This 12 week training block has been designed alongside industry-leading experts to help our members get fitter, get stronger and master movement.

Our 12 week block is broken into four phases that have a different focus and intention, structured to support strength and fitness progression, functional performance and overall health.

See each phase's intention below!

BASE PHASE // WEEK 1-3

Understanding basic movement patterns, balancing out the body through unilateral movements, creating a base for your training foundation.

• Creating a base of strength and fitness
• Reset the body through higher volume and unilateral movements

BUILD PHASE // WEEK 4-6

Master the key lifts as we move through a higher volume phase, developing muscular endurance and improving range of motion.

• Increase volume

• Increase load across phase

• Muscular endurance

PERFORMANCE PHASE // WEEK 7-9

Prepare the body for peak performance as we build off the foundations from previous phases through increased load and intensity.

• Decrease volume

• Increase load and intensity across phase

• Focus turns from muscular endurance to strength development

PEAK PHASE // WEEK 10-12

Showcase your performance through this testing phase. It's time to celebrate all of your hard work and prepare for the next block.

• Decrease volume

• Increase load

• Test 3RM

• Game Day

The best part? We've designed the programming to ensure that our Fitstoppers can start throughout any phase; there's always room for progression and performance! Keep your eyes peeled for your weekly program via the Fitstop App!