This program is designed for people who want to take their body to the next level of conditioning and to maintain their muscle mass can be combined with the athletic discipline you want.
| Week | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Week 1 | 15 Min Leg HammerHammer and Chisel Deluxe ≅15 mins 10 Min Ab ChiselHammer and Chisel ≅11 mins | Chest/Triceps – Circuitliift4 ≅39 mins | 15 Min Leg HammerHammer and Chisel Deluxe ≅15 mins 10 Min Ab ChiselHammer and Chisel ≅11 mins | Back/Biceps – LIIFT 50/50liift4 ≅36 mins | Hammer PlyometricsHammer and Chisel ≅27 mins Shift CoreThe Shift Shop ≅12 mins | Shift MobilityThe Shift Shop ≅20 mins | Day Off |
| Week 2 | Legs – LIIFT 50/50liift4 ≅39 mins 10 Min Ab ChiselHammer and Chisel ≅11 mins | Shoulders/Arms Circuitliift4 ≅35 mins | 15 Min Leg HammerHammer and Chisel Deluxe ≅15 mins 10 Min Ab HammerHammer and Chisel ≅13 mins | Shoulders – LIIFT Intervalsliift4 ≅31 mins | Chisel BalanceHammer and Chisel ≅41 mins Shift CoreThe Shift Shop ≅12 mins | LIIFT4 Roll & Recoverliift4 ≅10 mins | Day Off |
| Week 3 | Legs – LIIFT 50/50liift4 ≅39 mins Shift CoreThe Shift Shop ≅12 mins | Chest/Triceps – LIIFT 50/50liift4 ≅39 mins | 15 Min Glute ChiselHammer and Chisel Deluxe ≅15 mins 10 Min Ab HammerHammer and Chisel ≅13 mins | Chest/Triceps – LIIFT 50/50liift4 ≅39 mins | Chisel BalanceHammer and Chisel ≅41 mins 10 Min Ab HammerHammer and Chisel ≅13 mins | Shift MobilityThe Shift Shop ≅20 mins | Day Off |
| Week 4 | 15 Min Leg HammerHammer and Chisel Deluxe ≅15 mins Shift CoreThe Shift Shop ≅12 mins | Chest/Triceps – Circuitliift4 ≅39 mins | Legs – LIIFT 50/50liift4 ≅39 mins 10 Min Ab HammerHammer and Chisel ≅13 mins | Chest/Triceps – Circuitliift4 ≅39 mins | Max Hammer StrengthHammer and Chisel ≅37 mins Shift CoreThe Shift Shop ≅12 mins | Shift MobilityThe Shift Shop ≅20 mins | Day Off |
| Week | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| Week 5 | Legs – LIIFT 50/50liift4 ≅39 mins 10 Min Ab ChiselHammer and Chisel ≅11 mins | Shoulders – LIIFT Intervalsliift4 ≅31 mins | 15 Min Leg HammerHammer and Chisel Deluxe ≅15 mins 10 Min Ab ChiselHammer and Chisel ≅11 mins | Chest/Back – Circuitliift4 ≅37 mins | Chisel AgilityHammer and Chisel ≅39 mins 10 Min Ab ChiselHammer and Chisel ≅11 mins | Shift MobilityThe Shift Shop ≅20 mins | Day Off |
| Week 6 | LIIFT4 Stretchliift4 ≅9 mins Super Shift CoreThe Shift Shop Deluxe ≅15 mins | Legs – HIITliift4 ≅28 mins | LIIFT4 Roll & Recoverliift4 ≅10 mins Super Shift CoreThe Shift Shop Deluxe ≅15 mins | Legs – HIITliift4 ≅28 mins | LIIFT4 Roll & Recoverliift4 ≅10 mins Super Shift CoreThe Shift Shop Deluxe ≅15 mins | Legs – HIITliift4 ≅28 mins | Day Off |
| Week 7 | 15 Min Glute ChiselHammer and Chisel Deluxe ≅15 mins Super Shift CoreThe Shift Shop Deluxe ≅15 mins | Chest/Back – Circuitliift4 ≅37 mins | Legs – LIIFT 50/50liift4 ≅39 mins Super Shift CoreThe Shift Shop Deluxe ≅15 mins | Shoulders – LIIFT Intervalsliift4 ≅31 mins | Chisel AgilityHammer and Chisel ≅39 mins Super Shift CoreThe Shift Shop Deluxe ≅15 mins | LIIFT4 Roll & Recoverliift4 ≅10 mins | Day Off |
| Week 8 | 15 Min Glute ChiselHammer and Chisel Deluxe ≅15 mins Super Shift CoreThe Shift Shop Deluxe ≅15 mins | Chest/Triceps – Circuitliift4 ≅39 mins | 15 Min Leg HammerHammer and Chisel Deluxe ≅15 mins Super Shift CoreThe Shift Shop Deluxe ≅15 mins | Back/Biceps – LIIFT 50/50liift4 ≅36 mins | Power ChiselHammer and Chisel Deluxe ≅31 mins Super Shift CoreThe Shift Shop Deluxe ≅15 mins | LIIFT4 Stretchliift4 ≅9 mins | Day Off |
| Week | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| Week 9 | 15 Min Leg HammerHammer and Chisel Deluxe ≅15 mins Super Shift CoreThe Shift Shop Deluxe ≅15 mins | Chest/Triceps – Circuitliift4 ≅39 mins | 15 Min Leg HammerHammer and Chisel Deluxe ≅15 mins Super Shift CoreThe Shift Shop Deluxe ≅15 mins | Shoulders – LIIFT Intervalsliift4 ≅31 mins | Chisel EnduranceHammer and Chisel ≅37 mins Super Shift CoreThe Shift Shop Deluxe ≅15 mins | LIIFT4 Roll & Recoverliift4 ≅10 mins | Day Off |
| Week 10 | 15 Min Leg HammerHammer and Chisel Deluxe ≅15 mins Super Shift CoreThe Shift Shop Deluxe ≅15 mins | Chest/Triceps – Circuitliift4 ≅39 mins | Legs – LIIFT 50/50liift4 ≅39 mins Super Shift CoreThe Shift Shop Deluxe ≅15 mins | Back/Biceps – LIIFT 50/50liift4 ≅36 mins | Chisel BalanceHammer and Chisel ≅41 mins Super Shift CoreThe Shift Shop Deluxe ≅15 mins | Shift MobilityThe Shift Shop ≅20 mins | Day Off |
| Week 11 | Legs – LIIFT 50/50liift4 ≅39 mins Super Shift CoreThe Shift Shop Deluxe ≅15 mins | Chest/Triceps – LIIFT 50/50liift4 ≅39 mins | Legs – LIIFT 50/50liift4 ≅39 mins Super Shift CoreThe Shift Shop Deluxe ≅15 mins | Shoulders/Arms Circuitliift4 ≅35 mins | Total Body ChiselHammer and Chisel ≅36 mins Super Shift CoreThe Shift Shop Deluxe ≅15 mins | Shift MobilityThe Shift Shop ≅20 mins | Day Off |
| Week 12 | LIIFT4 Stretchliift4 ≅9 mins Super Shift CoreThe Shift Shop Deluxe ≅15 mins | Speed : 25The Shift Shop ≅25 mins | LIIFT4 Roll & Recoverliift4 ≅10 mins Super Shift CoreThe Shift Shop Deluxe ≅15 mins | Chisel CardioHammer and Chisel ≅39 mins | LIIFT4 Roll & Recoverliift4 ≅10 mins Super Shift CoreThe Shift Shop Deluxe ≅15 mins | Chisel CardioHammer and Chisel ≅39 mins | Day Off |
Notice This workout calendar is undertaken at your own risk. Please consult with a physician before starting any exercise program. Before creating or using a calendar contained within this site we would advise completing each programme in accordance with the calendars supplied with the original programme.
