.

Phase OnePhase TwoPhase Three

.

Weeks 1, 2, 3Weeks 5, 6, 7Weeks 9, 11

.

DayRoutinesDayRoutinesDayRoutines

.

1 M amChest & Back1 M amChest, Shoulders & Triceps1 M amChest & Back

.

lunchcyclelunchcyclelunchcycle

.

pm1/2yogaX, AbRipperXpmCardioX, AbRipperXpmCardioX, AbRipperX

.

2 Tu amPlyometrics2 Tu amPlyometrics2 Tu amPlyometrics

.

lunchrunlunchrunlunchrun

.

pmpmpmCardioX

.

3 W amShoulders & Arms3 W amBack & Biceps3 W amShoulders & Arms

.

lunchcyclelunchcyclelunchcycle

.

pm1/2yogaX, AbRipperXpmCardioX, AbRipperXpmAbRipperX

.

4 Th amYogaX4 Th amYogaX4 Th amYogaX

.

lunchrunlunchrunlunchrun

.

pmpmpmCardioX

.

5 F amLegs & Back5 F amLegs & Back5 F amLegs & Back

.

lunchcyclelunchcyclelunchcycle

.

pm1/2yogaX, AbRipperXpmCardioX, AbRipperXpmCardioX, AbRipperX

.

6 Sa amKenpoX6 Sa amKenpoX6 Sa amKenpoX

.

lunchbig runlunchbig runlunchbig run

.

pmpmpm

.

7 Su amStretchX7 Su amStretchX7 Su amStretchX

.

lunchlunchlunch

.

pmpmpm

.

.

Week 4,8,13 (Recover)Weeks 10, 12

.

DayRoutinesDayRoutines

.

1 M amYogaX1 M amChest, Shoulders, Tri

.

lunchcyclelunchcycle

.

pmAbripperXpmCardioX, AbRipperX

.

2 Tu amCore Synergistics2 Tu amPlyometrics

.

lunchrunlunchrun

.

pmpmCardioX

.

3 W amKenpoX3 W amBack & Biceps

.

lunchcyclelunchcycle

.

pmAbripperXpmAbRipperX

.

4 Th amStretchX4 Th amYogaX

.

lunchrunlunchrun

.

pmpmCardioX

.

5 F amCore Synergistics5 F amLegs & Back

.

lunchcyclelunchcycle

.

pmAbripperXpmCardioX, AbRipperX

.

6 Sa amYogaX6 Sa amKenpoX

.

lunchbig runlunchbig run

.

pmpm

.

7 Su amStretchX7 Su amStretchX

.

lunchlunch

.

pmpm