LEE LABRADAS

LEAN BODY
12-WEEK DAILY TRAINER

DAY 1

DAY 2

DAY 3

BACK
AND
BICEPS

CHEST,
SHOULDERS
AND
TRICEPS

CARDIO

WEEKS 1-4

DAY 4 DAY 5 DAY 6

LEGS
AND ABS

BACK
AND
BICEPS

CARDIO

DAY 7
CHEST,
SHOULDERS
AND
TRICEPS

DAY 8 DAY 9 DAY 10 DAY 11 DAY 12 DAY 13 DAY 14

LEGS
AND ABS

CARDIO

BACK
AND
BICEPS

CHEST,
SHOULDERS
AND
TRICEPS

CARDIO

LEGS
AND ABS

BACK
AND
BICEPS

DAY 15 DAY 16 DAY 17 DAY 18 DAY 19 DAY 20 DAY 21

CARDIO

CHEST,
SHOULDERS
AND
TRICEPS

LEGS
AND ABS

CARDIO

BACK
AND
BICEPS

CHEST,
SHOULDERS
AND
TRICEPS

CARDIO

DAY 22 DAY 23 DAY 24 DAY 25 DAY 26 DAY 27 DAY 28

LEGS
AND ABS

BACK
AND
BICEPS

CARDIO

CHEST,
SHOULDERS
AND
TRICEPS

LEGS
AND ABS

CARDIO

WWW.BODYBUILDING.COM/FUN/LEE-LABRADA-12-WEEK-LEAN-BODY-TRAINER-INTRO.HTML

DAY 1
BACK
AND
BICEPS

CROSS OFF EACH DAY

AS YOU COMPLETE THE
PROGRAM TO KEEP TRACK
OF YOUR PROGRESS

WHATS YOUR GOAL?

ACHIEVE YOUR GOAL: YES / NO

BACK
AND
BICEPS

LEE LABRADAS

LEAN BODY
12-WEEK DAILY TRAINER

WEEKS 5-8

DAY 29 DAY 30 DAY 31 DAY 32 DAY 33 DAY 34 DAY 35

CHEST,
SHOULDERS
AND
TRICEPS

CARDIO

LEGS
AND ABS

BACK
AND
BICEPS

CARDIO

CHEST,
SHOULDERS
AND
TRICEPS

LEGS
AND ABS

DAY 36 DAY 37 DAY 38 DAY 39 DAY 40 DAY 41 DAY 42

CARDIO

BACK
AND
BICEPS

CHEST,
SHOULDERS
AND
TRICEPS

CARDIO

LEGS
AND ABS

BACK
AND
BICEPS

CARDIO

DAY 43 DAY 44 DAY 45 DAY 46 DAY 47 DAY 48 DAY 49

CHEST,
SHOULDERS
AND
TRICEPS

LEGS
AND ABS

CARDIO

BACK
AND
BICEPS

CHEST,
SHOULDERS
AND
TRICEPS

CARDIO

LEGS
AND ABS

DAY 50 DAY 51 DAY 52 DAY 53 DAY 54 DAY 55 DAY 56

BACK
AND
BICEPS

CARDIO

CHEST,
SHOULDERS
AND
TRICEPS

LEGS
AND ABS

CARDIO

BACK
AND
BICEPS

CHEST,
SHOULDERS
AND
TRICEPS

WWW.BODYBUILDING.COM/FUN/LEE-LABRADA-12-WEEK-LEAN-BODY-TRAINER-INTRO.HTML

DAY 1
BACK
AND
BICEPS

CROSS OFF EACH DAY

AS YOU COMPLETE THE
PROGRAM TO KEEP TRACK
OF YOUR PROGRESS

WHATS YOUR GOAL?

ACHIEVE YOUR GOAL: YES / NO

LEE LABRADAS

LEAN BODY
12-WEEK DAILY TRAINER

WEEKS 9-12

DAY 57 DAY 58 DAY 59 DAY 60 DAY 61 DAY 62 DAY 63

CARDIO

LEGS
AND ABS

BACK
AND
BICEPS

CARDIO

CHEST,
SHOULDERS
AND
TRICEPS

LEGS
AND ABS

CARDIO

DAY 64 DAY 65 DAY 66 DAY 67 DAY 68 DAY 69 DAY 70

BACK
AND
BICEPS

CHEST,
SHOULDERS
AND
TRICEPS

CARDIO

LEGS
AND ABS

BACK
AND
BICEPS

CARDIO

CHEST,
SHOULDERS
AND
TRICEPS

DAY 71 DAY 72 DAY 73 DAY 74 DAY 75 DAY 76 DAY 77

LEGS
AND ABS

CARDIO

BACK
AND
BICEPS

CHEST,
SHOULDERS
AND
TRICEPS

CARDIO

LEGS
AND ABS

BACK
AND
BICEPS

DAY 78 DAY 79 DAY 80 DAY 81 DAY 82 DAY 83 DAY 84

CARDIO

CHEST,
SHOULDERS
AND
TRICEPS

LEGS
AND ABS

CARDIO

BACK
AND
BICEPS

CHEST,
SHOULDERS
AND
TRICEPS

WWW.BODYBUILDING.COM/FUN/LEE-LABRADA-12-WEEK-LEAN-BODY-TRAINER-INTRO.HTML

DAY 1
BACK
AND
BICEPS

CROSS OFF EACH DAY

AS YOU COMPLETE THE
PROGRAM TO KEEP TRACK
OF YOUR PROGRESS

WHATS YOUR GOAL?

ACHIEVE YOUR GOAL: YES / NO

CARDIO

Hunter Labrada's Workout Log - Bodybuilding.com

Back/biceps
DAY:
DATE:
__________________________ __________________________
.
__________________________
CARDIO TODAY? YES NO
EXERCISE
.
LENGTH OF WORKOUT:
WEIGHT:
__________________________ __________________________
.
MOOD WHEN STARTING:
__________________________
.

TIME:
am/pm
__________________________
__________________________
DURATION
LOCATION:
__________________________

Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If
you did 100 pounds for 10 reps, you would write "100 X 10". The gray boxes below are not used.
EXERCISE
Pull-up: 4 sets to failure
Bent-over row: 4 sets of
12-15 reps
Deadlift: 4 sets of 12
reps
Biceps curl (any
variation): 3 sets of 15-20
reps

Set #1

Set #2

TRAINING, NUTRITION & SUPPLEMENT NOTES:

.
.
.
.
.
.
.
Back to the Printable Logs Main Page.

1/1

Set #3

Set #4

Hunter Labrada's Workout Log - Bodybuilding.com

Lower body
DAY:
DATE:
__________________________ __________________________
.
__________________________
CARDIO TODAY? YES NO
EXERCISE
.
LENGTH OF WORKOUT:
WEIGHT:
__________________________ __________________________
.
MOOD WHEN STARTING:
__________________________
.

TIME:
am/pm
__________________________
__________________________
DURATION
LOCATION:
__________________________

Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If
you did 100 pounds for 10 reps, you would write "100 X 10". The gray boxes below are not used.
EXERCISE
Hang clean: 4 sets of 10
reps
Walking lunge: 3 sets of
15 reps per leg
Squat: 4 sets of 12 reps
Hamstring curl: 3 sets of
15-20 reps

Set #1

Set #2

TRAINING, NUTRITION & SUPPLEMENT NOTES:

.
.
.
.
.
.
.
Back to the Printable Logs Main Page.

1/1

Set #3

Set #4

Labrada's Workout Log - Bodybuilding.com

Basic Abs
DAY:
DATE:
__________________________ __________________________
.
__________________________
CARDIO TODAY? YES NO
EXERCISE
.
LENGTH OF WORKOUT:
WEIGHT:
__________________________ __________________________
.
MOOD WHEN STARTING:
__________________________
.

TIME:
am/pm
__________________________
__________________________
DURATION
LOCATION:
__________________________

Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If
you did 100 pounds for 10 reps, you would write "100 X 10". The gray boxes below are not used.
EXERCISE
Crunches: 3-4 sets to
failure
Hanging Knee-raises: 3-4
sets to failure

Set #1

Set #2

TRAINING, NUTRITION & SUPPLEMENT NOTES:

.
.
.
.
.
.
.
Back to the Printable Logs Main Page.

1/1

Set #3

Set #4