My next program. Combining two of my favorite workouts! I’m excited to see how well these work together. I need the cardio, but I love the lifting! So I decided to put them together for 12 weeks and see how it goes!
7 years ago by Jhancock09 at http://workoutscheduler.net
| Week | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Week 1 | Legs – HIITliift4 ≅28 mins Rip’T Circuit BetaT25 Beta ≅30 mins | Speed 2.0 BetaT25 Beta ≅29 mins Dynamic Core BetaT25 Beta ≅30 mins | LIIFT4 Roll & Recoverliift4 ≅10 mins Ab Intervals AlphaT25 Alpha ≅30 mins | Dynamic Core BetaT25 Beta ≅30 mins Rip’T Circuit BetaT25 Beta ≅30 mins | Legs – HIITliift4 ≅28 mins Speed 2.0 BetaT25 Beta ≅29 mins | Core Cardio BetaT25 Beta ≅29 mins | LIIFT4 Roll & Recoverliift4 ≅10 mins |
| Week 2 | Legs – HIITliift4 ≅28 mins Full Body HIITliift4 ≅32 mins | Dynamic Core BetaT25 Beta ≅30 mins Speed 2.0 BetaT25 Beta ≅29 mins | LIIFT4 Roll & Recoverliift4 ≅10 mins Ab Intervals AlphaT25 Alpha ≅30 mins | Dynamic Core BetaT25 Beta ≅30 mins Full Body HIITliift4 ≅32 mins | Speed 2.0 BetaT25 Beta ≅29 mins Dynamic Core BetaT25 Beta ≅30 mins | Legs – HIITliift4 ≅28 mins | LIIFT4 Roll & Recoverliift4 ≅10 mins |
| Week 3 | Core Cardio BetaT25 Beta ≅29 mins Full Body HIITliift4 ≅32 mins | Legs – HIITliift4 ≅28 mins Dynamic Core BetaT25 Beta ≅30 mins | LIIFT4 Stretchliift4 ≅9 mins Ab Intervals AlphaT25 Alpha ≅30 mins | Speed 2.0 BetaT25 Beta ≅29 mins Rip’T Circuit BetaT25 Beta ≅30 mins | Dynamic Core BetaT25 Beta ≅30 mins Core Cardio BetaT25 Beta ≅29 mins | Legs – HIITliift4 ≅28 mins | LIIFT4 Roll & Recoverliift4 ≅10 mins |
| Week 4 | Dynamic Core BetaT25 Beta ≅30 mins Rip’T Circuit BetaT25 Beta ≅30 mins | Core Cardio BetaT25 Beta ≅29 mins Dynamic Core BetaT25 Beta ≅30 mins | LIIFT4 Stretchliift4 ≅9 mins Ab Intervals AlphaT25 Alpha ≅30 mins | Legs – HIITliift4 ≅28 mins Rip’T Circuit BetaT25 Beta ≅30 mins | Core Cardio BetaT25 Beta ≅29 mins Legs – HIITliift4 ≅28 mins | Dynamic Core BetaT25 Beta ≅30 mins | LIIFT4 Stretchliift4 ≅9 mins |
| Week | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| Week 5 | Speed 2.0 BetaT25 Beta ≅29 mins Full Body HIITliift4 ≅32 mins | Dynamic Core BetaT25 Beta ≅30 mins Core Cardio BetaT25 Beta ≅29 mins | LIIFT4 Roll & Recoverliift4 ≅10 mins Ab Intervals AlphaT25 Alpha ≅30 mins | Dynamic Core BetaT25 Beta ≅30 mins Rip’T Circuit BetaT25 Beta ≅30 mins | Legs – HIITliift4 ≅28 mins Core Cardio BetaT25 Beta ≅29 mins | Dynamic Core BetaT25 Beta ≅30 mins | LIIFT4 Roll & Recoverliift4 ≅10 mins |
| Week 6 | Extreme CircuitT25 Gamma ≅30 mins Ab Intervals AlphaT25 Alpha ≅30 mins | Speed 3.0T25 Gamma ≅29 mins Rip’T UpT25 Gamma ≅30 mins | StretchT25 Alpha T25 Beta T25 Gamma ≅25 mins Ab Intervals AlphaT25 Alpha ≅30 mins | Rip’T UpT25 Gamma ≅30 mins Speed 3.0T25 Gamma ≅29 mins | LIIFT4 Stretchliift4 ≅9 mins Ab Intervals AlphaT25 Alpha ≅30 mins | Speed 3.0T25 Gamma ≅29 mins | The PyramidT25 Gamma ≅30 mins |
| Week 7 | Extreme CircuitT25 Gamma ≅30 mins Rip’T UpT25 Gamma ≅30 mins | Speed 3.0T25 Gamma ≅29 mins Extreme CircuitT25 Gamma ≅30 mins | LIIFT4 Stretchliift4 ≅9 mins Ab Intervals AlphaT25 Alpha ≅30 mins | Speed 3.0T25 Gamma ≅29 mins Extreme CircuitT25 Gamma ≅30 mins | The PyramidT25 Gamma ≅30 mins Speed 3.0T25 Gamma ≅29 mins | Rip’T UpT25 Gamma ≅30 mins | StretchT25 Alpha T25 Beta T25 Gamma ≅25 mins |
| Week 8 | Speed 3.0T25 Gamma ≅29 mins The PyramidT25 Gamma ≅30 mins | Extreme CircuitT25 Gamma ≅30 mins Speed 3.0T25 Gamma ≅29 mins | StretchT25 Alpha T25 Beta T25 Gamma ≅25 mins Ab Intervals AlphaT25 Alpha ≅30 mins | Speed 3.0T25 Gamma ≅29 mins Rip’T UpT25 Gamma ≅30 mins | The PyramidT25 Gamma ≅30 mins Speed 3.0T25 Gamma ≅29 mins | Extreme CircuitT25 Gamma ≅30 mins | StretchT25 Alpha T25 Beta T25 Gamma ≅25 mins |
| Week | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| Week 9 | Speed 3.0T25 Gamma ≅29 mins Rip’T UpT25 Gamma ≅30 mins | The PyramidT25 Gamma ≅30 mins Speed 3.0T25 Gamma ≅29 mins | LIIFT4 Roll & Recoverliift4 ≅10 mins Ab Intervals AlphaT25 Alpha ≅30 mins | Speed 3.0T25 Gamma ≅29 mins Extreme CircuitT25 Gamma ≅30 mins | Rip’T UpT25 Gamma ≅30 mins Speed 3.0T25 Gamma ≅29 mins | Extreme CircuitT25 Gamma ≅30 mins | The PyramidT25 Gamma ≅30 mins |
| Week 10 | Speed 3.0T25 Gamma ≅29 mins Rip’T UpT25 Gamma ≅30 mins | Extreme CircuitT25 Gamma ≅30 mins Speed 3.0T25 Gamma ≅29 mins | LIIFT4 Roll & Recoverliift4 ≅10 mins Ab Intervals AlphaT25 Alpha ≅30 mins | Speed 3.0T25 Gamma ≅29 mins Rip’T UpT25 Gamma ≅30 mins | Extreme CircuitT25 Gamma ≅30 mins Speed 3.0T25 Gamma ≅29 mins | The PyramidT25 Gamma ≅30 mins | Extreme CircuitT25 Gamma ≅30 mins |
| Week 11 | Speed 3.0T25 Gamma ≅29 mins Rip’T UpT25 Gamma ≅30 mins | The PyramidT25 Gamma ≅30 mins Speed 3.0T25 Gamma ≅29 mins | Extreme CircuitT25 Gamma ≅30 mins Ab Intervals AlphaT25 Alpha ≅30 mins | Speed 3.0T25 Gamma ≅29 mins The PyramidT25 Gamma ≅30 mins | Extreme CircuitT25 Gamma ≅30 mins Speed 3.0T25 Gamma ≅29 mins | Rip’T UpT25 Gamma ≅30 mins | Extreme CircuitT25 Gamma ≅30 mins |
| Week 12 | Speed 3.0T25 Gamma ≅29 mins Ab Intervals AlphaT25 Alpha ≅30 mins | The PyramidT25 Gamma ≅30 mins Rip’T UpT25 Gamma ≅30 mins | Speed 3.0T25 Gamma ≅29 mins Ab Intervals AlphaT25 Alpha ≅30 mins | The PyramidT25 Gamma ≅30 mins Speed 3.0T25 Gamma ≅29 mins | LIIFT4 Roll & Recoverliift4 ≅10 mins Ab Intervals AlphaT25 Alpha ≅30 mins | Speed 3.0T25 Gamma ≅29 mins | LIIFT4 Stretchliift4 ≅9 mins |
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.
