45 minutes
Build Muscle mass 12 weeks
7 years ago by phorne7203 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 | Back/Biceps – LIIFT 50/50liift4 ≅36 mins I’ve Got AbsChaLean Extreme Deluxe ≅17 mins | Cardio Core – Phase 380 Day Obsession ≅42 mins | Shoulders – LIIFT Intervalsliift4 ≅31 mins I’ve Got AbsChaLean Extreme Deluxe ≅17 mins | Cardio Core – Phase 380 Day Obsession ≅42 mins | LIIFT4 Roll & Recoverliift4 ≅10 mins Extreme Core CircuitChaLean Extreme Deluxe ≅12 mins | Day Off |
| Week 2 | Cardio Core – Phase 380 Day Obsession ≅42 mins | Back/Biceps – Circuitliift4 ≅35 mins Extreme Core CircuitChaLean Extreme Deluxe ≅12 mins | Cardio Core – Phase 380 Day Obsession ≅42 mins | Chest/Triceps – LIIFT 50/50liift4 ≅39 mins I’ve Got AbsChaLean Extreme Deluxe ≅17 mins | Cardio Core – Phase 380 Day Obsession ≅42 mins | LIIFT4 Roll & Recoverliift4 ≅10 mins I’ve Got AbsChaLean Extreme Deluxe ≅17 mins | Day Off |
| Week 3 | Cardio Core – Phase 380 Day Obsession ≅42 mins | Back/Biceps – Circuitliift4 ≅35 mins I’ve Got AbsChaLean Extreme Deluxe ≅17 mins | Cardio Core – Phase 380 Day Obsession ≅42 mins | Shoulders – LIIFT Intervalsliift4 ≅31 mins Extreme Core CircuitChaLean Extreme Deluxe ≅12 mins | Cardio Core – Phase 380 Day Obsession ≅42 mins | Stretch & Release80 Day Obsession ≅15 mins Extreme Core CircuitChaLean Extreme Deluxe ≅12 mins | Day Off |
| Week 4 | Cardio Core – Phase 380 Day Obsession ≅42 mins | Back/Biceps – Circuitliift4 ≅35 mins I’ve Got AbsChaLean Extreme Deluxe ≅17 mins | Cardio Core – Phase 380 Day Obsession ≅42 mins | Back/Biceps – Circuitliift4 ≅35 mins Extreme Core CircuitChaLean Extreme Deluxe ≅12 mins | Cardio Core – Phase 380 Day Obsession ≅42 mins | LIIFT4 Roll & Recoverliift4 ≅10 mins Extreme Core CircuitChaLean Extreme Deluxe ≅12 mins | Day Off |
| Week | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| Week 5 | Cardio Core – Phase 380 Day Obsession ≅42 mins | Shoulders – LIIFT Intervalsliift4 ≅31 mins Extreme Core CircuitChaLean Extreme Deluxe ≅12 mins | Cardio Core – Phase 380 Day Obsession ≅42 mins | Chest/Triceps – LIIFT 50/50liift4 ≅39 mins Extreme Core CircuitChaLean Extreme Deluxe ≅12 mins | Cardio Core – Phase 380 Day Obsession ≅42 mins | LIIFT4 Roll & Recoverliift4 ≅10 mins Extreme Core CircuitChaLean Extreme Deluxe ≅12 mins | Day Off |
| Week 6 | Cardio Core – Phase 380 Day Obsession ≅42 mins | Back/Biceps – Circuitliift4 ≅35 mins Extreme Core CircuitChaLean Extreme Deluxe ≅12 mins | Cardio Core – Phase 380 Day Obsession ≅42 mins | Back/Biceps – LIIFT 50/50liift4 ≅36 mins Extreme Core CircuitChaLean Extreme Deluxe ≅12 mins | Cardio Core – Phase 380 Day Obsession ≅42 mins | LIIFT4 Stretchliift4 ≅9 mins I’ve Got AbsChaLean Extreme Deluxe ≅17 mins | Day Off |
| Week 7 | Cardio Core – Phase 380 Day Obsession ≅42 mins | Chest/Triceps – Circuitliift4 ≅39 mins I’ve Got AbsChaLean Extreme Deluxe ≅17 mins | Cardio Core – Phase 380 Day Obsession ≅42 mins | Shoulders/Arms Circuitliift4 ≅35 mins I’ve Got AbsChaLean Extreme Deluxe ≅17 mins | Cardio Core – Phase 380 Day Obsession ≅42 mins | LIIFT4 Stretchliift4 ≅9 mins I’ve Got AbsChaLean Extreme Deluxe ≅17 mins | Day Off |
| Week 8 | LIIFT4 Roll & Recoverliift4 ≅10 mins | Cardio Core – Phase 380 Day Obsession ≅42 mins Extreme Core CircuitChaLean Extreme Deluxe ≅12 mins | Roll & Release80 Day Obsession ≅20 mins | Cardio Core – Phase 380 Day Obsession ≅42 mins I’ve Got AbsChaLean Extreme Deluxe ≅17 mins | Roll & Release80 Day Obsession ≅20 mins | Cardio Core – Phase 380 Day Obsession ≅42 mins Extreme Core CircuitChaLean Extreme Deluxe ≅12 mins | Day Off |
| Week | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| Week 9 | BootyA Little More Obsessed ≅45 mins | Shoulders – LIIFT Intervalsliift4 ≅31 mins Extreme Core CircuitChaLean Extreme Deluxe ≅12 mins | Cardio Core – Phase 380 Day Obsession ≅42 mins | Chest/Back – Circuitliift4 ≅37 mins Extreme Core CircuitChaLean Extreme Deluxe ≅12 mins | Cardio Core – Phase 380 Day Obsession ≅42 mins | LIIFT4 Roll & Recoverliift4 ≅10 mins Extreme Core CircuitChaLean Extreme Deluxe ≅12 mins | Day Off |
| Week 10 | Cardio Core – Phase 380 Day Obsession ≅42 mins | Chest/Triceps – LIIFT 50/50liift4 ≅39 mins Extreme Core CircuitChaLean Extreme Deluxe ≅12 mins | Cardio Core – Phase 380 Day Obsession ≅42 mins | Back/Biceps – LIIFT 50/50liift4 ≅36 mins I’ve Got AbsChaLean Extreme Deluxe ≅17 mins | Cardio Core – Phase 380 Day Obsession ≅42 mins | LIIFT4 Roll & Recoverliift4 ≅10 mins I’ve Got AbsChaLean Extreme Deluxe ≅17 mins | Day Off |
| Week 11 | Cardio Core – Phase 380 Day Obsession ≅42 mins | Shoulders – LIIFT Intervalsliift4 ≅31 mins Extreme Core CircuitChaLean Extreme Deluxe ≅12 mins | Cardio Core – Phase 380 Day Obsession ≅42 mins | Back/Biceps – LIIFT 50/50liift4 ≅36 mins I’ve Got AbsChaLean Extreme Deluxe ≅17 mins | Cardio Core – Phase 380 Day Obsession ≅42 mins | Stretch & Release80 Day Obsession ≅15 mins I’ve Got AbsChaLean Extreme Deluxe ≅17 mins | Day Off |
| Week 12 | Cardio Core – Phase 380 Day Obsession ≅42 mins | Chest/Triceps – Circuitliift4 ≅39 mins Extreme Core CircuitChaLean Extreme Deluxe ≅12 mins | Cardio Core – Phase 380 Day Obsession ≅42 mins | Chest/Back – Circuitliift4 ≅37 mins Extreme Core CircuitChaLean Extreme Deluxe ≅12 mins | Cardio Core – Phase 380 Day Obsession ≅42 mins | Stretch & Release80 Day Obsession ≅15 mins Extreme Core CircuitChaLean Extreme Deluxe ≅12 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.