12 wks Fighter Training
Rushfit, LIIFT 4, Cardio/Lean
4 years ago by jsize 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 | Strength & EnduranceRUSHFIT ≅45 mins Abdominal Strength & Core ConditioningRUSHFIT ≅45 mins | Day Off | Cardio 30 MinutesRUSHFIT ≅30 mins | Full Body Strength & ConditioningRUSHFIT ≅45 mins | The Fight Conditioning WorkoutRUSHFIT ≅45 mins | Day Off |
| Week 2 | Cardio 40 MinutesRUSHFIT ≅40 mins | Full Body Strength & ConditioningRUSHFIT ≅45 mins Abdominal Strength & Core ConditioningRUSHFIT ≅45 mins | Day Off | Cardio 30 MinutesRUSHFIT ≅30 mins | Full Body HIITliift4 ≅32 mins | The Fight Conditioning WorkoutRUSHFIT ≅45 mins | Day Off |
| Week 3 | Cardio 40 MinutesRUSHFIT ≅40 mins | Explosive Power TrainingRUSHFIT ≅45 mins Abdominal Strength & Core ConditioningRUSHFIT ≅45 mins | Day Off | Legs – HIITliift4 ≅28 mins | Strength & EnduranceRUSHFIT ≅45 mins | Cardio 30 MinutesRUSHFIT ≅30 mins | Day Off |
| Week 4 | Cardio 40 MinutesRUSHFIT ≅40 mins | Explosive Power TrainingRUSHFIT ≅45 mins Abdominal Strength & Core ConditioningRUSHFIT ≅45 mins | Day Off | Legs – HIITliift4 ≅28 mins | Full Body HIITliift4 ≅32 mins | The Fight Conditioning WorkoutRUSHFIT ≅45 mins | Day Off |
| Week | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| Week 5 | Cardio 40 MinutesRUSHFIT ≅40 mins | Full Body HIITliift4 ≅32 mins Abdominal Strength & Core ConditioningRUSHFIT ≅45 mins | Day Off | Cardio 30 MinutesRUSHFIT ≅30 mins | Full Body Strength & ConditioningRUSHFIT ≅45 mins | Cardio 40 MinutesRUSHFIT ≅40 mins | Day Off |
| Week 6 | The Fight Conditioning WorkoutRUSHFIT ≅45 mins | Explosive Power TrainingRUSHFIT ≅45 mins Abdominal Strength & Core ConditioningRUSHFIT ≅45 mins | Day Off | Cardio 40 MinutesRUSHFIT ≅40 mins | Explosive Power TrainingRUSHFIT ≅45 mins | Cardio 30 MinutesRUSHFIT ≅30 mins | Day Off |
| Week 7 | Legs – HIITliift4 ≅28 mins | Full Body HIITliift4 ≅32 mins Abdominal Strength & Core ConditioningRUSHFIT ≅45 mins | Day Off | Cardio 30 MinutesRUSHFIT ≅30 mins | Full Body Strength & ConditioningRUSHFIT ≅45 mins | The Fight Conditioning WorkoutRUSHFIT ≅45 mins | Day Off |
| Week 8 | LIIFT4 Stretchliift4 ≅9 mins | Legs – HIITliift4 ≅28 mins Abdominal Strength & Core ConditioningRUSHFIT ≅45 mins | Day Off | LIIFT4 Roll & Recoverliift4 ≅10 mins | Legs – HIITliift4 ≅28 mins | Stretching for FlexibilityRUSHFIT ≅37 mins | Day Off |
| Week | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| Week 9 | Cardio 30 MinutesRUSHFIT ≅30 mins | Full Body HIITliift4 ≅32 mins Abdominal Strength & Core ConditioningRUSHFIT ≅45 mins | Day Off | Cardio 40 MinutesRUSHFIT ≅40 mins | Explosive Power TrainingRUSHFIT ≅45 mins | Cardio 30 MinutesRUSHFIT ≅30 mins | Day Off |
| Week 10 | Cardio 40 MinutesRUSHFIT ≅40 mins | Explosive Power TrainingRUSHFIT ≅45 mins Abdominal Strength & Core ConditioningRUSHFIT ≅45 mins | Day Off | Cardio 30 MinutesRUSHFIT ≅30 mins | Strength & EnduranceRUSHFIT ≅45 mins | The Fight Conditioning WorkoutRUSHFIT ≅45 mins | Day Off |
| Week 11 | Legs – HIITliift4 ≅28 mins | Full Body Strength & ConditioningRUSHFIT ≅45 mins Abdominal Strength & Core ConditioningRUSHFIT ≅45 mins | Day Off | Cardio 40 MinutesRUSHFIT ≅40 mins | Full Body Strength & ConditioningRUSHFIT ≅45 mins | Cardio 30 MinutesRUSHFIT ≅30 mins | Day Off |
| Week 12 | Legs – HIITliift4 ≅28 mins | Strength & EnduranceRUSHFIT ≅45 mins Abdominal Strength & Core ConditioningRUSHFIT ≅45 mins | Day Off | Cardio 40 MinutesRUSHFIT ≅40 mins | Full Body Strength & ConditioningRUSHFIT ≅45 mins | Cardio 30 MinutesRUSHFIT ≅30 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.