Muscles mass
Build muscles in 12 weeks
6 years ago by hdleibert at http://workoutscheduler.net
| Week | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Week 1 | Lower Fix21 Day Fix ≅30 mins | Upper Fix Extreme21 Day Fix Extreme ≅30 mins 10 Minute Hardcore Abs21 Day Fix Extreme ≅10 mins | Lower Fix Extreme21 Day Fix Extreme ≅30 mins | Chest/Triceps – Circuitliift4 ≅39 mins Core 222 Minute Hard Corps ≅22 mins | Chisel EnduranceHammer and Chisel ≅37 mins | LIIFT4 Stretchliift4 ≅9 mins | Day Off |
| Week 2 | Lower Fix21 Day Fix ≅30 mins | Back/Biceps – Circuitliift4 ≅35 mins 10 Min Ab HammerHammer and Chisel ≅13 mins | Lower Fix Extreme21 Day Fix Extreme ≅30 mins | Upper Fix Extreme21 Day Fix Extreme ≅30 mins 10 Min Ab HammerHammer and Chisel ≅13 mins | Chisel EnduranceHammer and Chisel ≅37 mins | LIIFT4 Stretchliift4 ≅9 mins | Day Off |
| Week 3 | Lower Fix21 Day Fix ≅30 mins | Upper Fix Extreme21 Day Fix Extreme ≅30 mins 10 Min Ab ChiselHammer and Chisel ≅11 mins | Lower Fix21 Day Fix ≅30 mins | Upper Fix Extreme21 Day Fix Extreme ≅30 mins 10 Min Ab ChiselHammer and Chisel ≅11 mins | Pilates Fix Extreme21 Day Fix Extreme ≅30 mins | LIIFT4 Roll & Recoverliift4 ≅10 mins | Day Off |
| Week 4 | Lower Fix Extreme21 Day Fix Extreme ≅30 mins | Shoulders – LIIFT Intervalsliift4 ≅31 mins 10 Min Ab ChiselHammer and Chisel ≅11 mins | Lower Fix21 Day Fix ≅30 mins | Back/Biceps – LIIFT 50/50liift4 ≅36 mins Core 122 Minute Hard Corps ≅22 mins | Total Body HammerHammer and Chisel ≅44 mins | LIIFT4 Stretchliift4 ≅9 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 | Back/Biceps – Circuitliift4 ≅35 mins 10 Min Ab ChiselHammer and Chisel ≅11 mins | Lower Fix Extreme21 Day Fix Extreme ≅30 mins | Back/Biceps – LIIFT 50/50liift4 ≅36 mins 10 Minute Fix For Abs21 Day Fix ≅10 mins | Total Body HammerHammer and Chisel ≅44 mins | LIIFT4 Stretchliift4 ≅9 mins | Day Off |
| Week 6 | Lower Fix21 Day Fix ≅30 mins | Upper Fix Extreme21 Day Fix Extreme ≅30 mins 10 Minute Hardcore Abs21 Day Fix Extreme ≅10 mins | Lower Fix Extreme21 Day Fix Extreme ≅30 mins | Chest/Triceps – Circuitliift4 ≅39 mins Core 122 Minute Hard Corps ≅22 mins | Iso Speed HammerHammer and Chisel ≅24 mins | LIIFT4 Stretchliift4 ≅9 mins | Day Off |
| Week 7 | Lower Fix Extreme21 Day Fix Extreme ≅30 mins | Chest/Triceps – LIIFT 50/50liift4 ≅39 mins 10 Minute Hardcore Abs21 Day Fix Extreme ≅10 mins | Lower Fix Extreme21 Day Fix Extreme ≅30 mins | Chest/Triceps – Circuitliift4 ≅39 mins 10 Min Ab ChiselHammer and Chisel ≅11 mins | Resistance 322 Minute Hard Corps ≅22 mins | LIIFT4 Roll & Recoverliift4 ≅10 mins | Day Off |
| Week 8 | LIIFT4 Stretchliift4 ≅9 mins | Cardio Fix21 Day Fix ≅30 mins Core 122 Minute Hard Corps ≅22 mins | LIIFT4 Stretchliift4 ≅9 mins | Cardio Fix Extreme21 Day Fix Extreme ≅30 mins 10 Min Ab ChiselHammer and Chisel ≅11 mins | LIIFT4 Roll & Recoverliift4 ≅10 mins | Cardio 322 Minute Hard Corps ≅22 mins | Day Off |
| Week | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| Week 9 | Legs – LIIFT 50/50liift4 ≅39 mins | Shoulders – LIIFT Intervalsliift4 ≅31 mins 10 Min Ab HammerHammer and Chisel ≅13 mins | Lower Fix21 Day Fix ≅30 mins | Back/Biceps – LIIFT 50/50liift4 ≅36 mins 10 Minute Fix For Abs21 Day Fix ≅10 mins | Plyo Fix Extreme21 Day Fix Extreme ≅30 mins | LIIFT4 Roll & Recoverliift4 ≅10 mins | Day Off |
| Week 10 | Lower Fix Extreme21 Day Fix Extreme ≅30 mins | Back/Biceps – LIIFT 50/50liift4 ≅36 mins 10 Min Ab ChiselHammer and Chisel ≅11 mins | Legs – LIIFT 50/50liift4 ≅39 mins | Back/Biceps – Circuitliift4 ≅35 mins 10 Min Ab HammerHammer and Chisel ≅13 mins | Resistance 222 Minute Hard Corps ≅22 mins | LIIFT4 Roll & Recoverliift4 ≅10 mins | Day Off |
| Week 11 | Lower Fix Extreme21 Day Fix Extreme ≅30 mins | Back/Biceps – Circuitliift4 ≅35 mins 10 Min Ab ChiselHammer and Chisel ≅11 mins | Legs – LIIFT 50/50liift4 ≅39 mins | Chest/Triceps – LIIFT 50/50liift4 ≅39 mins Core 222 Minute Hard Corps ≅22 mins | Pilates Fix Extreme21 Day Fix Extreme ≅30 mins | LIIFT4 Stretchliift4 ≅9 mins | Day Off |
| Week 12 | Lower Fix Extreme21 Day Fix Extreme ≅30 mins | Back/Biceps – LIIFT 50/50liift4 ≅36 mins 10 Min Ab HammerHammer and Chisel ≅13 mins | Legs – LIIFT 50/50liift4 ≅39 mins | Back/Biceps – Circuitliift4 ≅35 mins Core 122 Minute Hard Corps ≅22 mins | Yoga Fix Extreme21 Day Fix Extreme ≅30 mins | LIIFT4 Stretchliift4 ≅9 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.