Introducing PRIME:

What is PRIME? 

Our next programme will take us through to the end of the year. Across approximately 12 weeks, we’ll focus on refining your technique, understanding how each movement feels and using the intended muscles effectively.

Initially, the emphasis will be on slightly lighter weights, more repetitions and building quality work across the session.

This gives you an opportunity to develop confidence before the challenge increases.

A familiar week, with a broader focus. Our sessions will become:

• Anterior Strength (SQUAT)
• Posterior Strength (DEADLIFT)
• Upper Strength (BENCHPRESS)
• Lower Strength (UNILATERAL)
• Full Body Strength & Power (FULL BODY & CARDIO)

Anterior refers to the muscles at the front of your body.

Posterior refers to the muscles at the back of your body.

These sessions will combine movements across the body. For example, an anterior session might include squats paired with a Palof press for trunk control, followed by chest presses and biceps curls (Muscles that are primarily at the front of your body).

Weeks 1–4: Accumulation

We’ll start by accumulating good repetitions and training stress through more volume and slightly less rest. You’ll see supersets, where two exercises are paired together. Because the demands of the session are different, you’ll generally need less weight than you would for shorter sets with longer rests. The aim is to find a load that challenges you while allowing you to move well throughout. Think of this phase as laying the foundations: every controlled repetition helps prepare you for what comes next.

Weeks 5–8: Intensification

Once those foundations are established, we’ll give a key exercise within each session more attention and increase its challenge. On an anterior strength day, for example, the squat may become the priority, while the chest press remains supporting work. We’ll build intensity progressively, using the previous weeks to guide appropriate weights and maintain good execution.

Weeks 9–12: PRIME

In the final phase, we’ll introduce five sets of five repetitions, pairing the priority lift with another exercise as a superset. By this stage, you should have a clearer understanding of your movements and the loads that suit you. The goal is to feel strong, move efficiently and stay confident under the weight. Rather than focusing on a maximum-lift test, we’ll look at how well you can perform challenging, repeatable sets. What this means for you.

What this means for you

Our A/B week rotation stays, giving you two A weeks and two B weeks within each four-week phase. Expect more continuous work initially, which should also help keep you moving as the gym gets colder. Let your coach help you judge the right load, and share how each exercise feels. The progression is straightforward: build quality repetitions, increase the challenge, then bring it together with confident strength. That’s what we want PRIME to help you achieve.