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DAY 1 LEGS WHAT’S YOUR GOAL? ACHIEVE YOUR GOAL: YES / NO WWW.BODYBUILDING.COM/GETHIN CROSS OFF EACH DAY AS YOU COMPLETE THE PROGRAM TO KEEP TRACK OF YOUR PROGRESS WEEKS 1-4 DAY 2 CHEST AND TRICEPS DAY 3 REST DAY 4 BACK AND BICEPS DAY 5 SHOULDERS CALVES AND ABS DAY 6 REST DAY 7 LEGS DAY 8 CHEST AND TRICEPS DAY 9 REST DAY 10 SHOULDERS DAY 11 CALVES AND ABS DAY 12 BACK AND BICEPS DAY 13 REST DAY 14 LEGS DAY 15 CHEST AND TRICEPS DAY 16 BACK AND BICEPS DAY 17 REST DAY 18 REST DAY 19 SHOULDERS CALVES AND ABS DAY 20 LEGS DAY 21 REST DAY 22 REST DAY 23 BACK AND BICEPS DAY 24 SHOULDERS DAY 25 CHEST DAY 26 REST DAY 27 REST DAY 28 LEGS DAY 1 BACK AND BICEPS

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Page 1: DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 - Bodybuilding.com · day 29 triceps calves and abs day 30 rest day 31 rest day 32 shoulders day 33 chest and triceps day 34 legs day 35 back biceps

DAY 1LEGS

WHAT’S YOUR GOAL?

ACHIEVE YOUR GOAL: YES / NO

WWW.BODYBUILDING.COM/GETHIN

CROSS OFF EACH DAY AS YOU COMPLETE THE PROGRAM TO KEEP TRACK OF YOUR PROGRESS

WEEKS1-4

DAY 2CHEST

ANDTRICEPS

DAY 3REST

DAY 4BACKAND

BICEPS

DAY 5SHOULDERS

CALVESAND ABS

DAY 6REST

DAY 7LEGS

DAY 8CHEST

ANDTRICEPS

DAY 9REST

DAY 10SHOULDERS

DAY 11CALVES

AND ABS

DAY 12BACKAND

BICEPS

DAY 13REST

DAY 14LEGS

DAY 15CHEST

ANDTRICEPS

DAY 16BACKAND

BICEPS

DAY 17REST

DAY 18REST

DAY 19SHOULDERS

CALVESAND ABS

DAY 20LEGS

DAY 21REST

DAY 22REST

DAY 23BACKAND

BICEPS

DAY 24SHOULDERS

DAY 25CHEST

DAY 26REST

DAY 27REST

DAY 28LEGS

DAY 1BACKAND

BICEPS

for black/dark backgrounds for white/light backgrounds

Page 2: DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 - Bodybuilding.com · day 29 triceps calves and abs day 30 rest day 31 rest day 32 shoulders day 33 chest and triceps day 34 legs day 35 back biceps

DAY 29TRICEPSCALVES

AND ABS

DAY 30REST

DAY 31REST

DAY 32SHOULDERS

DAY 33CHEST

ANDTRICEPS

DAY 34LEGS

DAY 35BACK

BICEPSAND ABS

DAY 36REST

DAY 37REST

DAY 38SHOULDERS

ANDCALVES

DAY 39CHEST

TRICEPSAND ABS

DAY 40LEGS

DAY 41REST

DAY 42BACKAND

BICEPS

DAY 43SHOULDERS

CALVESAND ABS

DAY 44REST

DAY 45CHEST

ANDTRICEPS

DAY 46LEGS

DAY 47REST

DAY 48REST

DAY 49BACKAND

BICEPS

DAY 50REST

DAY 51SHOULDERS

CALVESAND ABS

DAY 52LEGS

DAY 53CHEST

ANDBACK

DAY 54BICEPS

ANDTRICEPS

DAY 55REST

DAY 56REST

WHAT’S YOUR GOAL?

ACHIEVE YOUR GOAL: YES / NO

WWW.BODYBUILDING.COM/GETHIN

CROSS OFF EACH DAY AS YOU COMPLETE THE PROGRAM TO KEEP TRACK OF YOUR PROGRESS

DAY 1BACKAND

BICEPS

WEEKS5-8

for black/dark backgrounds for white/light backgrounds

Page 3: DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 - Bodybuilding.com · day 29 triceps calves and abs day 30 rest day 31 rest day 32 shoulders day 33 chest and triceps day 34 legs day 35 back biceps

DAY 57REST

DAY 58SHOULDERS

CALVESAND ABS

DAY 59LEGS

DAY 60CHEST

ANDBACK

DAY 61REST

DAY 62BICEPS

ANDTRICEPS

DAY 63SHOULDERS

CALVESAND ABS

DAY 64LEGS

DAY 65HOT YOGA

DAY 66CHEST

ANDTRICEPS

DAY 67REST

DAY 68LEGSAND

SHOULDERS

DAY 69ABS ANDCALVES

DAY 70BACKAND

ARMS

DAY 71REST

DAY 72REST

DAY 73LEGS

DAY 74CHEST

ANDBACK

DAY 75SHOULDERS

CALVESAND ABS

DAY 76REST

DAY 77REST

DAY 78LEGS

DAY 79CHEST

ANDBACK

DAY 80SHOULDERS

CALVESAND ABS

DAY 81REST

DAY 82REST

DAY 83BICEPS

ANDTRICEPS

DAY 84LEGS

WHAT’S YOUR GOAL?

ACHIEVE YOUR GOAL: YES / NO

WWW.BODYBUILDING.COM/GETHIN

CROSS OFF EACH DAY AS YOU COMPLETE THE PROGRAM TO KEEP TRACK OF YOUR PROGRESS

DAY 1BACKAND

BICEPS

WEEKS9-12

for black/dark backgrounds for white/light backgrounds


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