Suitable for intermediate and above fitness enthusiasts and professional athletes
Click on the part link below to access the day's plan.
1 day
Chest, back, abdomen
2 days
Shoulders, hands, abdomen
Shoulders, hands, abdomen
3 days
Waist, legs, abdomen
Waist, legs, abdomen
4 days
Chest, back, abdomen
Chest, back, abdomen
5 days
Shoulders, hands, abdomen
Shoulders, hands, abdomen
6 days
Waist, legs, abdomen
Waist, legs, abdomen
7 days
Rest
Rest
8 days
Chest, back, abdomen
Chest, back, abdomen
9 days
Shoulders, hands, abdomen
Shoulders, hands, abdomen
10 days
Legs, waist, abdomen
Legs, waist, abdomen
11 days
Chest, back, abdomen
Chest, back, abdomen
12 days
Shoulders, hands, abdomen
Shoulders, hands, abdomen
13 days
Waist, legs, abdomen
Waist, legs, abdomen
14 days
Rest
Rest
15 days
Chest, back, abdominal muscles
Chest, back, abdominal muscles
16 days
Shoulders, hands, abdomen
Shoulders, hands, abdomen
17 days
Waist, legs, abdomen
Waist, legs, abdomen
18 days
Chest, back, abdomen
Chest, back, abdomen
19 days
Shoulders, hands, abdomen
Shoulders, hands, abdomen
20 days
waist, legs, abdomen
waist, legs, abdomen
21 days
Rest days
Rest days
22 days
Chest, back, abdomen
Chest, back, abdomen
23 days
Shoulders, hands, abdomen
Shoulders, hands, abdomen
24 days
Waist, legs, abdomen
Waist, legs, abdomen
25 days
Chest, back, abdomen
Chest, back, abdomen
26 days
Shoulders, hands, abdomen
Shoulders, hands, abdomen
27 days
Waist, legs, abdomen
Waist, legs, abdomen
28 days
Rest days
Rest days
29 days
Chest, back, abdomen
30 days
Shoulders, hands, abdomen
Shoulders, hands, abdomen
31 days
legs
legs
32 days
Chest, back, abdomen
Chest, back, abdomen
33 days
Shoulders, hands, abdomen
Shoulders, hands, abdomen
34 days
Waist, legs, abdomen
Waist, legs, abdomen
35 days
Rest
Rest
36 days
Chest, back, abdomen
Chest, back, abdomen
37 days
Shoulders, hands, abdomen
Shoulders, hands, abdomen
38 days
Waist, legs, abdomen
Waist, legs, abdomen
39 days
Chest, back, abdomen
Chest, back, abdomen
40 days
Shoulders, hands, abdomen
Shoulders, hands, abdomen
41 days
Waist, legs, abdomen
Waist, legs, abdomen
42 days
Rest days
Rest days
43 days
Chest, back, abdomen
Chest, back, abdomen
44 days
Shoulders, hands, abdomen
Shoulders, hands, abdomen
45 days
Waist, legs, abdomen
Waist, legs, abdomen
46 days
Chest, back, abdomen
Chest, back, abdomen
47 days
Shoulders, hands, abdomen
Shoulders, hands, abdomen
48 days
Waist, legs, abdomen
Waist, legs, abdomen
49 days
Rest
Rest
50 days
Chest, back, abdomen
Chest, back, abdomen
51 days
Shoulders, hands, abdomen
Shoulders, hands, abdomen
52 days
Waist, legs, abdomen
Waist, legs, abdomen
53 days
Chest, back, abdomen
Chest, back, abdomen
54 days
Shoulders, hands, abdomen
Shoulders, hands, abdomen
55 days
Waist, legs, abdomen
Waist, legs, abdomen
56 days
Rest days
Rest days