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Alpha PDF
Alpha PDF
ALPHA
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
CARDIO
SPEED 1.0
AB INTERVALS
CARDIO &
LOWER FOCUS
WEEK
1
2
3
4
5
STATURDAY
SUNDAY
Weight
Chest
Waist
STRETCH
Arm
Thigh
NAILED IT
BARELY MADE IT
NAILED IT
BARELY MADE IT
NAILED IT
BARELY MADE IT
NAILED IT
BARELY MADE IT
WEEK
CARDIO
SPEED 1.0
CARDIO
NAILED IT
BARELY MADE IT
Weight
Chest
Waist
STRETCH
Arm
Thigh
NAILED IT
BARELY MADE IT
NAILED IT
BARELY MADE IT
NAILED IT
BARELY MADE IT
NAILED IT
BARELY MADE IT
WEEK
SPEED 1.0
LOWER FOCUS
CARDIO
NAILED IT
BARELY MADE IT
Weight
Chest
Waist
STRETCH
Arm
Thigh
NAILED IT
BARELY MADE IT
NAILED IT
BARELY MADE IT
NAILED IT
BARELY MADE IT
NAILED IT
BARELY MADE IT
WEEK
CARDIO
LOWER FOCUS
NAILED IT
BARELY MADE IT
AB INTERVALS &
SPEED 1.0
Weight
Chest
Waist
STRETCH
Arm
Thigh
NAILED IT
BARELY MADE IT
NAILED IT
BARELY MADE IT
NAILED IT
BARELY MADE IT
NAILED IT
BARELY MADE IT
WEEK
AB INTERVALS
CARDIO
NAILED IT
BARELY MADE IT
Weight
STRETCH
Arm
Thigh
NAILED IT
BARELY MADE IT
NAILED IT
BARELY MADE IT
NAILED IT
BARELY MADE IT
NAILED IT
BARELY MADE IT
NAILED IT
BARELY MADE IT
DOUBLE DAY: FOR MAXIMUM RESULTS, Shaun recommends doing two workouts on Fridays. If you can't get through two workouts, don't stress. You can always do the second one over the weekend.
STATURDAY: Don't forget, STATurday is the day you update your stats and see how much your hard work paid off.