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KEY

Chest= Chest Strength


Shoulders= Shoulders Strength
Back= Back Strength
Legs= Legs Strength

UPH= Upper Body Hiit


LBH= Lower Body Hiit
CH= Cardio Hiit

Royce= Abs Like Royce


J-Lo= Booty Like J-Lo
GAME= Grow Like Game

Time intervals are posted at top of each calendar as well. We will start all
of them off at 30 sec on, 30 sec off.
Lean Plan Time Intervals: 30 sec on, 30 sec off

Month 1 Least days off, lower calorie diet

DAY
1 2 3 4 5 6 7
Chest Back Shoulders Legs GAME Back REST
CH Royce LBH UPH CH LBH or CH

8 9 10 11 12 13 14
Shoulders J-Lo Chest Back GAME Legs REST
Royce UPH CH LBH Royce CH or Royce

15 16 17 18 19 20 21
Chest Back Shoulders Legs GAME Back REST
LBH CH Royce CH UPH Royce or LBH

22 23 24 25 26 27 28
Shoulders J-Lo Chest Back UPH Legs REST
CH UPH LBH CH Royce GAME or CH

29 30
Chest Back
Royce LBH
Bulk Plan Time Intervals: 30 sec on, 30 sec off

Month 1 More days off, higher calorie diet, less cardio

DAY
1 2 3 4 5 6 7
Chest Back Shoulders Legs REST Chest Back
Royce LBH GAME Royce or GAME J-Lo UPH

8 9 10 11 12 13 14
Shoulders Legs REST Chest Back Shoulders Legs
Royce J-Lo or UPH GAME LBH Royce UPH

15 16 17 18 19 20 21
REST Chest Back Shoulders Legs REST Chest
or LBH Royce LBH GAME Royce or GAME J-Lo

22 23 24 25 26 27 28
Back Shoulders Legs REST Chest Back Shoulders
UPH Royce J-Lo or UPH GAME LBH Royce

29 30
Legs Chest
UPH Back