Professional Documents
Culture Documents
SCHEDULE
PHASE 1
3weeks:6dayson,1dayoff
WEEK1:
WEEK2:
WEEK3:
DAY1BUILD:Chest/Tris,P90X:AbRipperX
DAY1BUILD:Chest/Tris,P90X:AbRipperX
DAY1BUILD:Chest/Tris,P90X:AbRipperX
DAY2P90X:Plyometrics
DAY2P90X:Plyometrics
DAY2P90X:Plyometrics
DAY3BUILD:Back/Bis,P90X:AbRipperX
DAY3BUILD:Back/Bis,P90X:AbRipperX
DAY3BUILD:Back/Bis,P90X:AbRipperX
DAY4P90X:CardioX
DAY4BEAST:CardioX
DAY4BEAST:CardioX
DAY5BUILD:Shoulders,AbRipperX
DAY5BUILD:Shoulders
DAY5BUILD:Shoulders
DAY6P90X:Legs&Back,AbRipperX
DAY6P90X:Legs&Back,AbRipperX
DAY7RESTorP90X:XStretch
DAY7RESTorP90X:XStretch
et
DAY6BUILD:Legs
DAY7RESTorP90X:XStretch
RECOVERY WEEK
B
.n
1week:6dayson,1dayoff
WEEK4:
DAY1P90X:YogaX
DAY2P90X:Plyometrics
LU
DAY3BEAST:CardioandBEAST:Abs
DAY4P90X:KenpoX
DAY5P90X:CoreSynergistics
DAY6P90X:CardioX
DAY7RESTorP90X:XStretch
WEEK5:
DAY1BULK:Chest,P90X:AbRipperX
DAY2P90X:Plyometrics
DAY3BULK:Back,P90X:AbRipperX
DAY4BULK:Shoulders
DAY7RESTorP90X:XStretch
WEEK6:
WEEK7:
DAY1BULK:Chest,P90X:AbRipperX
DAY2P90X:Plyometrics
DAY2P90X:Plyometrics
DAY3BULK:Back,P90X:AbRipperX
DAY3BULK:Back,P90X:AbRipperX
DAY4BULK:Shoulders
DAY4BULK:Shoulders
DAY5BULK:Arms,AbRipperX
DAY5BULK:Arms,AbRipperX
DAY6BULK:Legs
DAY6BULK:Legs
DAY7RESTorP90X:XStretch
DAY7RESTorP90X:XStretch
RECOVERY WEEK
1week:6dayson,1dayoff
WEEK8:
3weeks:6dayson,1dayoff
DAY1BULK:Chest,P90X:AbRipperX
.R
IP
DAY5BULK:Arms,AbRipperX
DAY6BULK:Legs
P
ED
PHASE 2
DAY1P90X:YogaX
DAY2P90X:Plyometrics
DAY3BEAST:CardioandBEAST:Abs
DAY4P90X:KenpoX
DAY5P90X:CoreSynergistics
DAY6P90X:CardioX
DAY7RESTorP90X:XStretch
PHASE 3
4weeks:6dayson,1dayoff
WEEK9&11:
WEEK:10&12
WEEK13:
DAY1P90X:Chest&Back,AbRipperX
DAY1TEMPO:Chest/Tris,P90X:AbRipperX
DAY1P90X:YogaX
DAY2P90X:Plyometrics
DAY2P90X:Plyometrics
DAY2P90X:Plyometrics
DAY3BULK:Arms,P90X:AbRipperX
DAY3TEMPO:Back/Bis,P90X:AbRipperX
DAY3BEAST:CardioandBEAST:Abs
DAY4BULK:Shoulders
DAY4BULK:Shoulders
DAY4P90X:KenpoX
DAY5P90X:Legs&Back,AbRipperX
DAY5P90X:Legs&Back,AbRipperX
DAY5P90X:CoreSynergistics
DAY6P90X:KenpoX
DAY6P90X:KenpoX
DAY6P90X:CardioX
DAY7RESTorP90X:XStretch
DAY7RESTorP90X:XStretch
DAY7RESTorP90X:XStretch