Programul arata cam asa:

Weeks 1-3
Day 1: Chest & Back / Cardio Abs
Day 2: Plyometric Cardio Circuit
Day 3: Shoulders & Arms / Cardio Abs
Day 4: Cardio Recovery
Day 5: Legs & Back / Ab Ripper X
Day 6: Pure Cardio
Day 7: Rest
Week 4
Day 1:
Day 2:
Day 3:
Day 4:
Day 5:
Day 6:
Day 7:

(Recovery Week)
Core Cardio & Balance
Core Synergestics
Yoga X
Cardio Recovery
Core Cardio & Balance
Core Synergestics
Rest

Weeks 5-7
Day 1: Chest, Shoulders, & Triceps / Cardio Abs
Day 2: Max Interval Plyo
Day 3: Back & Biceps / Cardio Abs
Day 4: Cardio Recovery
Day 5: Legs & Back / Ab Ripper X
Day 6: Max Cardio Conditioning
Day 7: Rest
Week 8 (Recovery Week)
Weeks 9 & 11
Day 1: Chest & Back / Insane Abs
Day 2: Max Interval Plyo
Day 3: Shoulders & Arms / Insane Abs
Day 4: Max Recovery
Day 5: Legs & Back / Ab Ripper X
Day 6: Max Cardio Conditioning
Day 7: Rest
Weeks 10 & 12
Day 1: Chest, Shoulders, & Triceps / Insane Abs
Day 2: Max Interval Circuit
Day 3: Back & Biceps / Insane Abs
Day 4: Cardio Recovery
Day 5: Legs & Back / Ab Ripper X
Day 6: Max Cardio Conditioning
Day 7: Rest
Week 13 (Recovery Week)