Mixes of muscle mass
12 weeks muscle mass workouts
6 years ago by hdleibert at http://workoutscheduler.net
12 weeks muscle mass workouts
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 | Cardio Core – Phase 380 Day Obsession ≅42 mins | Chest/Back – Circuitliift4 ≅37 mins Shift CoreThe Shift Shop ≅12 mins | Cardio Core – Phase 380 Day Obsession ≅42 mins | Chest/Back – Circuitliift4 ≅37 mins Shift CoreThe Shift Shop ≅12 mins | Cardio Core – Phase 380 Day Obsession ≅42 mins | Stretch & Release80 Day Obsession ≅15 mins | Day Off |
| Week 2 | Legs – LIIFT 50/50liift4 ≅39 mins | Chest/Triceps – Circuitliift4 ≅39 mins Shift CoreThe Shift Shop ≅12 mins | Cardio Core – Phase 380 Day Obsession ≅42 mins | Chest/Back – Circuitliift4 ≅37 mins 10 Minute Fix For Abs21 Day Fix ≅10 mins | Cardio Core – Phase 380 Day Obsession ≅42 mins | LIIFT4 Stretchliift4 ≅9 mins | Day Off |
| Week 3 | Lower Fix21 Day Fix ≅30 mins | Chest/Back – Circuitliift4 ≅37 mins 10 Minute Hardcore Abs21 Day Fix Extreme ≅10 mins | Cardio Core – Phase 380 Day Obsession ≅42 mins | Shoulders – LIIFT Intervalsliift4 ≅31 mins 10 Minute Hardcore Abs21 Day Fix Extreme ≅10 mins | Cardio Core – Phase 380 Day Obsession ≅42 mins | Stretch & Release80 Day Obsession ≅15 mins | Day Off |
| Week 4 | Lower Fix21 Day Fix ≅30 mins | Upper Fix21 Day Fix ≅30 mins 10 Minute Fix For Abs21 Day Fix ≅10 mins | Cardio Core – Phase 380 Day Obsession ≅42 mins | Back/Biceps – Circuitliift4 ≅35 mins 10 Min Ab HammerHammer and Chisel ≅13 mins | Cardio Core – Phase 380 Day Obsession ≅42 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 | Lower Fix Extreme21 Day Fix Extreme ≅30 mins | Upper Fix Extreme21 Day Fix Extreme ≅30 mins 10 Minute Hardcore Abs21 Day Fix Extreme ≅10 mins | Cardio Core – Phase 380 Day Obsession ≅42 mins | Back/Biceps – LIIFT 50/50liift4 ≅36 mins 10 Min Ab HammerHammer and Chisel ≅13 mins | Cardio Core – Phase 380 Day Obsession ≅42 mins | Stretch & Release80 Day Obsession ≅15 mins | Day Off |
| Week 6 | Legs – LIIFT 50/50liift4 ≅39 mins | Chest/Back – Circuitliift4 ≅37 mins 10 Min Ab ChiselHammer and Chisel ≅11 mins | Cardio Core – Phase 380 Day Obsession ≅42 mins | Chest/Triceps – Circuitliift4 ≅39 mins 10 Minute Hardcore Abs21 Day Fix Extreme ≅10 mins | Cardio Core – Phase 380 Day Obsession ≅42 mins | LIIFT4 Stretchliift4 ≅9 mins | Day Off |
| Week 7 | Legs – LIIFT 50/50liift4 ≅39 mins | Back/Biceps – Circuitliift4 ≅35 mins 10 Minute Hardcore Abs21 Day Fix Extreme ≅10 mins | Cardio Core – Phase 380 Day Obsession ≅42 mins | Back/Biceps – LIIFT 50/50liift4 ≅36 mins 10 Minute Hardcore Abs21 Day Fix Extreme ≅10 mins | Cardio Core – Phase 380 Day Obsession ≅42 mins | Stretch & Release80 Day Obsession ≅15 mins | Day Off |
| Week 8 | LIIFT4 Stretchliift4 ≅9 mins | Cardio Core – Phase 380 Day Obsession ≅42 mins 10 Minute Hardcore Abs21 Day Fix Extreme ≅10 mins | Stretch & Release80 Day Obsession ≅15 mins | Cardio Core – Phase 380 Day Obsession ≅42 mins Shift CoreThe Shift Shop ≅12 mins | Roll & Release80 Day Obsession ≅20 mins | Cardio Core – Phase 380 Day Obsession ≅42 mins | Day Off |
| Week | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| Week 9 | Lower Fix21 Day Fix ≅30 mins | Back/Biceps – LIIFT 50/50liift4 ≅36 mins Shift CoreThe Shift Shop ≅12 mins | Cardio Core – Phase 380 Day Obsession ≅42 mins | Back/Biceps – LIIFT 50/50liift4 ≅36 mins 10 Min Ab ChiselHammer and Chisel ≅11 mins | Cardio Core – Phase 380 Day Obsession ≅42 mins | Roll & Release80 Day Obsession ≅20 mins | Day Off |
| Week 10 | Lower Fix Extreme21 Day Fix Extreme ≅30 mins | Upper Fix Extreme21 Day Fix Extreme ≅30 mins 10 Min Ab HammerHammer and Chisel ≅13 mins | Cardio Core – Phase 380 Day Obsession ≅42 mins | Upper Fix21 Day Fix ≅30 mins Shift CoreThe Shift Shop ≅12 mins | Cardio Core – Phase 380 Day Obsession ≅42 mins | Roll & Release80 Day Obsession ≅20 mins | Day Off |
| Week 11 | Lower Fix Extreme21 Day Fix Extreme ≅30 mins | Chest/Triceps – LIIFT 50/50liift4 ≅39 mins 10 Min Ab ChiselHammer and Chisel ≅11 mins | Cardio Core – Phase 380 Day Obsession ≅42 mins | Chest/Triceps – LIIFT 50/50liift4 ≅39 mins Shift CoreThe Shift Shop ≅12 mins | Cardio Core – Phase 380 Day Obsession ≅42 mins | Shift MobilityThe Shift Shop ≅20 mins | Day Off |
| Week 12 | Legs – LIIFT 50/50liift4 ≅39 mins | Back/Biceps – LIIFT 50/50liift4 ≅36 mins 10 Min Ab ChiselHammer and Chisel ≅11 mins | Cardio Core – Phase 380 Day Obsession ≅42 mins | Chest/Triceps – LIIFT 50/50liift4 ≅39 mins 10 Min Ab ChiselHammer and Chisel ≅11 mins | Cardio Core – Phase 380 Day Obsession ≅42 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.