PHASE 1: SHRED
(WEEKS 1-4)
 
 
 
 
 
 

 
MON TUES WED THURS FRI SAT SUN
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
Total Body 1 Cardio 1 Total Body 2 Cardio 1 Total Body 1 Cardio 1 Rest/Yoga 1

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

Total Body 1 Cardio 1 Total Body 2 Cardio 1 Total Body 1 Cardio 1 Rest/Yoga 1

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

Total Body 1 Cardio 1 Total Body 2 Cardio 1 Total Body 1 Cardio 1 Rest/Yoga 1

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

Total Body 1 Cardio 1 Total Body 2 Cardio 1 Total Body 1 Cardio 1 Rest/Yoga 1

 
MAKE SURE YOU CROSS EACH DAY OFF AS YOU
GO TO KEEP TRACK OF YOUR PROGRESS!

STARTING WEIGHT: ________

ENDING WEIGHT: ________
Direct HIIT © 2016 Brandon Carter | www.DirectHIIT.com
  
 

PHASE 2: SCULPT
(WEEKS 5-8)
 
 
 
 
 
 

 
MON TUES WED THURS FRI SAT SUN
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
Total Body 2 Core 1 Upper Body 2 Cardio 2 Lower Body 1 Core 1 Rest/Yoga 2

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

Total Body 2 Core 1 Upper Body 2 Cardio 2 Lower Body 1 Core 1 Rest/Yoga 2

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

Total Body 2 Core 1 Upper Body 2 Cardio 2 Lower Body 1 Core 1 Rest/Yoga 2

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

Total Body 2 Core 1 Upper Body 2 Cardio 2 Lower Body 1 Core 1 Rest/Yoga 2

 
MAKE SURE YOU CROSS EACH DAY OFF AS YOU
GO TO KEEP TRACK OF YOUR PROGRESS!

STARTING WEIGHT: ________

ENDING WEIGHT: ________
 
Direct HIIT © 2016 Brandon Carter | www.DirectHIIT.com
 PHASE 3: TRANSFORM
(WEEKS 9-12)
 
 
 
 
 
 

 
MON TUES WED THURS FRI SAT SUN
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
Core 2 Cardio 3 Core 2 Cardio 3 Core 2 Cardio 3
+ + + + + +
Total Body 3 Upper Body 2 Lower Body 2 Total Body 3 Upper Body 2 Lower Body 2 Rest/Yoga 3

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

Core 2 Cardio 3 Core 2 Cardio 3 Core 2 Cardio 3
+ + + + + +
Total Body 3 Upper Body 2 Lower Body 2 Total Body 3 Upper Body 2 Lower Body 2 Rest/Yoga 3

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

Core 2 Cardio 3 Core 2 Cardio 3 Core 2 Cardio 3
+ + + + + +
Total Body 3 Upper Body 2 Lower Body 2 Total Body 3 Upper Body 2 Lower Body 2 Rest/Yoga 3

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

Core 2 Cardio 3 Core 2 Cardio 3 Core 2 Cardio 3
+ + + + + +
Total Body 3 Upper Body 2 Lower Body 2 Total Body 3 Upper Body 2 Lower Body 2 Rest/Yoga 3
 
MAKE SURE YOU CROSS EACH DAY OFF AS YOU
GO TO KEEP TRACK OF YOUR PROGRESS!

STARTING WEIGHT: ________

ENDING WEIGHT: ________

Direct HIIT © 2016 Brandon Carter | www.DirectHIIT.com