Program Notes

From The Fittest Programming
workout page⁠
⁠

General Notes

The program is structured in 12 week intervals. There is no need to start on week 1, we have designed the program so that anyone can jump in at any week. This will keep you up to date. However, if you wish you may check our archives for previous weeks.

Aim to increase your weight each week. Use the tables to track and ensure you're making progress.

A-B-C work should be done consecutively as in perform A movement, then move to B, then to C… then repeat if the program specifies multiple sets.

Any exercise where a percentage is specified should be done with as much weight as possible to complete rep range WITH PERFECT FORM.

Rest periods are a suggested MINIMUM. Listen to your body, if you need more time, take it.

Program is structured as a 3 week protocol. 85+% of adaptations will happen in first 3 weeks, after which we’ll tweak to keep the gainz coming.

Aim to increase your weight each week. Use the tables to track and ensure you’re making progress.

Super sets should be done as B1 - 15 reps. B2 - 15 reps. Rest. Repeat.

Any exercise where weight is not listed should be done with as much weight as possible to complete rep range WITH PERFECT FORM!!!

Sunday TABATA should increase reps week over week. If you fail to progress more than 2 weeks in a row, lower target or change rep scheme (front load or back load increased rep range - i.g. 10, 10, 10, 10, 7, 7, 7, 7 OR 7, 7, 7, 7, 8, 10, 10, 10)

Rest periods are a suggested MINIMUM. Listen to your body, if you need more time, take it.

Definitions & Abbreviations

Touch and Go (T&G) - No pausing between reps.

Rest Day – What's that?

PR – Personal Record. Heaviest weight, highest number of reps, or fastest time attained at completing a specific workout.

185/125 or 12/9 - When you see 2 numbers like this, it is specifying the prescribed weight, calories or distance for males/females. Again, know your body and your limits. If you need to lower the weight, there is no shame in that.

GHD/GHR – Glute-Hamstring Developer / Glute-Hamstring Raise. If you still don’t know what that is, do a quick Google search. Your posterior chain will thank you.

Ass to Grass/Ground (ATG) – Literally… if you were squatting outside the blades of grass would softly kiss your cheeks… AKA as low as you can go.

AMRAP – As Many Repetitions/Rounds As Possible. Typically in a specified timeframe

EMOM - Every Minute On The Minute. On a running clock perform the prescribed exercise at 0:00 then rest until 1:00. At 1:00 perform exercise then rest until 2:00 etc. The goal is to complete the prescribed movement within the minute and ideally have time left over to prepare for the next minute.

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