Week 1
View week- Mon · Legs · Reconnection
- Tue · Conditioning · Reconnection
- Wed · Chest · Reconnection
- Thu · Back · Reconnection
- Fri · Shoulders · Reconnection
- Sun · Arms · Reconnection
Only 3 days this week?
Do this instead of Conditioning · Reconnection, Chest · Reconnection, Shoulders · Reconnection, Arms · Reconnection — never in addition to them.
Chest, Shoulders & Arms — 3-day substitute · ReconnectionWeek 2
View week- Mon · Legs · Groove
- Tue · Conditioning · Groove
- Wed · Chest · Groove
- Thu · Back · Groove
- Fri · Shoulders · Groove
- Sun · Arms · Groove
Only 3 days this week?
Do this instead of Conditioning · Groove, Chest · Groove, Shoulders · Groove, Arms · Groove — never in addition to them.
Chest, Shoulders & Arms — 3-day substitute · GrooveWeek 3
View week- Mon · Legs · Load
- Tue · Conditioning · Load
- Wed · Chest · Load
- Thu · Back · Load
- Fri · Shoulders · Load
- Sun · Arms · Load
Only 3 days this week?
Do this instead of Conditioning · Load, Chest · Load, Shoulders · Load, Arms · Load — never in addition to them.
Chest, Shoulders & Arms — 3-day substitute · LoadWeek 4
View week- Mon · Legs · Deload
- Tue · Conditioning · Deload
- Wed · Chest · Deload
- Thu · Back · Deload
- Fri · Shoulders · Deload
- Sun · Arms · Deload
Only 3 days this week?
Do this instead of Conditioning · Deload, Chest · Deload, Shoulders · Deload, Arms · Deload — never in addition to them.
Chest, Shoulders & Arms — 3-day substitute · DeloadWeek 5
View week- Mon · Legs · Rebuild+
- Tue · Conditioning · Rebuild+
- Wed · Chest · Rebuild+
- Thu · Back · Rebuild+
- Fri · Shoulders · Rebuild+
- Sun · Arms · Rebuild+
Only 3 days this week?
Do this instead of Conditioning · Rebuild+, Chest · Rebuild+, Shoulders · Rebuild+, Arms · Rebuild+ — never in addition to them.
Chest, Shoulders & Arms — 3-day substitute · Rebuild+Week 6
View week- Mon · Legs · Push
- Tue · Conditioning · Push
- Wed · Chest · Push
- Thu · Back · Push
- Fri · Shoulders · Push
- Sun · Arms · Push
Only 3 days this week?
Do this instead of Conditioning · Push, Chest · Push, Shoulders · Push, Arms · Push — never in addition to them.
Chest, Shoulders & Arms — 3-day substitute · PushWeek 7
View week- Mon · Legs · Peak
- Tue · Conditioning · Peak
- Wed · Chest · Peak
- Thu · Back · Peak
- Fri · Shoulders · Peak
- Sun · Arms · Peak
Only 3 days this week?
Do this instead of Conditioning · Peak, Chest · Peak, Shoulders · Peak, Arms · Peak — never in addition to them.
Chest, Shoulders & Arms — 3-day substitute · PeakWeek 8
View week- Mon · Legs · Deload / Test
- Tue · Conditioning · Deload / Test
- Wed · Chest · Deload / Test
- Thu · Back · Deload / Test
- Fri · Shoulders · Deload / Test
- Sun · Arms · Deload / Test
Only 3 days this week?
Do this instead of Conditioning · Deload / Test, Chest · Deload / Test, Shoulders · Deload / Test, Arms · Deload / Test — never in addition to them.
Chest, Shoulders & Arms — 3-day substitute · Deload / Test