HELIOS - PHASE III

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
  • CLUSTER SET - Total Body A
    • LIFT : Squat / DB Row / RDL / Curls
    • HIIT : Intensive Intervals [20:40]
  • WAVE SET - Total Body B
    • LIFT: Incline Bench Press / Dips / Delts / Triceps
    • HIIT: Extensive Intervals [120:90]
• B: WORK CAPACITY
  • PYRAMID SETS - Total Body A
    • LIFT: Bench Press / Shoulders / Rear Delts / Pecs
    • HIIT: Extensive Intervals [90:90]
  • PYRAMID SETS - Total Body B
    • LIFT: RDL / Lunge / Row / Pull-up
    • HIIT: Intensive Intervals [20/30/45:90]
• C: CARDIO-BASED INTERVALS
  • EXTENSIVE INTERVALS - (C-EXT)
    • A: 5 min ON : 2 min OFF
    • B: 10 min ON : 2 min OFF
      Weekly Pattern - CLSTR SET -LB / PYRAMID - UB / C-EXT / PYRAMID -LB / CLSTR 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.
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• Makes tracking progress easy and simple.