12 Week Lean and Strength
the best, most efficient method of transforming your body into an absolute masterpiece. You’ll build your ultimate physique in just 30-40 minutes a day.
4 years ago by MartinM at http://workoutscheduler.net
the best, most efficient method of transforming your body into an absolute masterpiece. You’ll build your ultimate physique in just 30-40 minutes a day.
4 years ago by MartinM at http://workoutscheduler.net
| Week | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Week 1 | Max Hammer StrengthHammer and Chisel ≅37 mins | Speed 2.0 BetaT25 Beta ≅29 mins 10 Min Ab HammerHammer and Chisel ≅13 mins | PilatesP90X3 ≅30 mins | CVXP90X3 ≅30 mins | Chisel AgilityHammer and Chisel ≅39 mins Ab Attack:10Insanity Max 30 ≅10 mins | Day Off | DynamixP90X3 ≅30 mins |
| Week 2 | Sweat IntervalsInsanity Max 30 ≅30 mins | Dynamic Core BetaT25 Beta ≅30 mins Ab Attack:10Insanity Max 30 ≅10 mins | Hammer ConditioningHammer and Chisel ≅31 mins | Dynamic Core BetaT25 Beta ≅30 mins | Tabata StrengthInsanity Max 30 ≅30 mins 10 Min Ab ChiselHammer and Chisel ≅11 mins | Day Off | IsometrixP90X3 ≅30 mins |
| Week 3 | Total SynergisticsP90X3 ≅30 mins | T25 Core SpeedT25 Core Speed ≅25 mins Ab Attack:10Insanity Max 30 ≅10 mins | Total Body ChiselHammer and Chisel ≅36 mins | Dynamic Core BetaT25 Beta ≅30 mins | Iso Strength ChiselHammer and Chisel ≅37 mins 10 Min Ab HammerHammer and Chisel ≅13 mins | Day Off | IsometrixP90X3 ≅30 mins |
| Week 4 | Chisel EnduranceHammer and Chisel ≅37 mins | Cardio ChallengeInsanity Max 30 ≅30 mins 10 Min Ab HammerHammer and Chisel ≅13 mins | Rip’T Circuit BetaT25 Beta ≅30 mins | Dynamic Core BetaT25 Beta ≅30 mins | Iso Strength ChiselHammer and Chisel ≅37 mins 10 Min Ab HammerHammer and Chisel ≅13 mins | Day Off | IsometrixP90X3 ≅30 mins |
| Week | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| Week 5 | Tabata StrengthInsanity Max 30 ≅30 mins | MMXP90X3 ≅30 mins 10 Min Ab HammerHammer and Chisel ≅13 mins | Sweat IntervalsInsanity Max 30 ≅30 mins | Core Cardio BetaT25 Beta ≅29 mins | Total Body ChiselHammer and Chisel ≅36 mins 10 Min Ab ChiselHammer and Chisel ≅11 mins | Day Off | DynamixP90X3 ≅30 mins |
| Week 6 | MAX OUT CardioInsanity Max 30 ≅30 mins | MAX OUT SweatInsanity Max 30 ≅30 mins 10 Min Ab ChiselHammer and Chisel ≅11 mins | MAX OUT StrengthInsanity Max 30 ≅30 mins | MAX OUT CardioInsanity Max 30 ≅30 mins | MAX OUT SweatInsanity Max 30 ≅30 mins 10 Min Ab ChiselHammer and Chisel ≅11 mins | Day Off | MAX OUT CardioInsanity Max 30 ≅30 mins |
| Week 7 | MAX OUT StrengthInsanity Max 30 ≅30 mins | MAX OUT SweatInsanity Max 30 ≅30 mins Ab Attack:10Insanity Max 30 ≅10 mins | The PyramidT25 Gamma ≅30 mins | MAX OUT SweatInsanity Max 30 ≅30 mins | Extreme CircuitT25 Gamma ≅30 mins 10 Min Ab HammerHammer and Chisel ≅13 mins | Day Off | Speed 3.0T25 Gamma ≅29 mins |
| Week 8 | Friday Fight: Round 2Insanity Max 30 ≅30 mins | MAX OUT CardioInsanity Max 30 ≅30 mins 10 Min Ab ChiselHammer and Chisel ≅11 mins | The PyramidT25 Gamma ≅30 mins | Speed 3.0T25 Gamma ≅29 mins | The PyramidT25 Gamma ≅30 mins 10 Min Ab HammerHammer and Chisel ≅13 mins | Day Off | MAX OUT CardioInsanity Max 30 ≅30 mins |
| Week | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| Week 9 | Rip’T UpT25 Gamma ≅30 mins | Speed 3.0T25 Gamma ≅29 mins 10 Min Ab HammerHammer and Chisel ≅13 mins | Friday Fight: Round 2Insanity Max 30 ≅30 mins | MAX OUT CardioInsanity Max 30 ≅30 mins | MAX OUT StrengthInsanity Max 30 ≅30 mins 10 Min Ab HammerHammer and Chisel ≅13 mins | Day Off | MAX OUT PowerInsanity Max 30 ≅30 mins |
| Week 10 | MAX OUT StrengthInsanity Max 30 ≅30 mins | Speed 3.0T25 Gamma ≅29 mins 10 Min Ab ChiselHammer and Chisel ≅11 mins | MAX OUT PowerInsanity Max 30 ≅30 mins | MAX OUT CardioInsanity Max 30 ≅30 mins | MAX OUT PowerInsanity Max 30 ≅30 mins Ab Attack:10Insanity Max 30 ≅10 mins | Day Off | MAX OUT SweatInsanity Max 30 ≅30 mins |
| Week 11 | Extreme CircuitT25 Gamma ≅30 mins | Speed 3.0T25 Gamma ≅29 mins Ab Attack:10Insanity Max 30 ≅10 mins | Friday Fight: Round 2Insanity Max 30 ≅30 mins | MAX OUT SweatInsanity Max 30 ≅30 mins | The PyramidT25 Gamma ≅30 mins 10 Min Ab ChiselHammer and Chisel ≅11 mins | Day Off | Friday Fight: Round 2Insanity Max 30 ≅30 mins |
| Week 12 | Rip’T UpT25 Gamma ≅30 mins | MAX OUT SweatInsanity Max 30 ≅30 mins 10 Min Ab ChiselHammer and Chisel ≅11 mins | Speed 3.0T25 Gamma ≅29 mins | MAX OUT SweatInsanity Max 30 ≅30 mins | Friday Fight: Round 2Insanity Max 30 ≅30 mins 10 Min Ab ChiselHammer and Chisel ≅11 mins | Day Off | Speed 3.0T25 Gamma ≅29 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.