Fitstop Blog
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!