HELIOS - PHASE II

PROGRAM DETAILS

6 Week Training Phase

2 x 3 Week Blocks

6 Days / Week

• 4 Day Lifting + HIIT
• 2 Day Extensive Cardio-Based Intervals

Session Length:

40-60 min x Workout

Split / Structure:

• A : INTENSITY
  • WAVE SET - Total Body A
    • LIFT : Squat / DB Row / RDL / Curls
    • HIIT : Intensive Intervals [10/12/15:60]
  • WAVE SET - Total Body B
    • LIFT: Bench Press / Dips / Delts / Triceps
    • HIIT: Extensive Intervals [90:90]
• B: WORK CAPACITY
  • PYRAMID SETS - Total Body A
    • LIFT: Incline Bench Press / Shoulders / Rear Delts / Pecs
    • HIIT: Extensive Intervals [60:60]
  • PYRAMID SETS - Total Body B
    • LIFT: Sumo RDL / Lunge / Row / Pull-up
    • HIIT: Intensive Intervals [30:60]
• C: CARDIO-BASED INTERVALS
  • EXTENSIVE INTERVALS - (C-EXT)
    • A: 5 min ON : 2 min OFF
    • B: 10 min ON : 2 min OFF
      Weekly Pattern - WAVE SET -LB / PYRAMID - UB / C-EXT / PYRAMID -LB / WAVE SET -UB / C-EXT

Equipment Needs:

• Barbell / Plates
• Dumbbells
• Bench + Incline Bench
• Dip Station / Pull-Up Bar
• Hill / Bike / Track / Field / Erg / Kettlebells (any or all)
  • Note: Substitutions can be made

Features:

Premium Training App that allows for autoregulation and easy consistency.

• Adjusts to your strength levels in real time.
• Provides demos, instructions, and easy replacement options.
• Makes tracking progress easy and simple.