month 1 (+cardio on each day)

Week 1

• day 1 - arms
• day 2 - legs
• day 3 - abs
• day 4 - cardio
• day 5 - arms
• day 6 - legs
• day 7 - stroll and stretch

Week 2

• day 1 - arms
• day 2 - legs
• day 3 - abs
• day 4 - cardio
• day 5 - arms
• day 6 - legs
• day 7 - stroll and stretch

Week 3

• day 1 - arms
• day 2 - legs
• day 3 - abs
• day 4 - cardio
• day 5 - arms
• day 6 - legs
• day 7 - stroll and stretch

Week 4

• day 1 - arms
• day 2 - legs
• day 3 - abs
• day 4 - cardio
• day 5 - arms
• day 6 - legs
• day 7 - stroll and stretch

〰️〰️〰️♡〰️〰️〰️

month 2

Week 1 (5)

• day 1 - upper
• day 2 - cardio
• day 3 - lower
• day 4 - cardio
• day 5 - flexibility
• day 6 - cardio
• day 7 - rest

Week 2 (6)

• day 1 - upper
• day 2 - cardio
• day 3 - lower
• day 4 - cardio
• day 5 - flexibility
• day 6 - cardio
• day 7 - rest

Week 3 (7)

• day 1 - upper
• day 2 - cardio
• day 3 - lower
• day 4 - cardio
• day 5 - flexibility
• day 6 - cardio
• day 7 - rest

Week 4 (8)

• day 1 - upper
• day 2 - cardio
• day 3 - lower
• day 4 - cardio
• day 5 - flexibility
• day 6 - cardio
• day 7 - rest

〰️〰️〰️♡〰️〰️〰️

month 3-5

Week 1 (9) - warm up

• day 1 - drills (+ extra)
• day 2 - rest
• day 3 - supersets (+ extra)
• day 4 - rest
• day 5 - 3 x 3's (+ extra)
• day 6 - rest
• day 7 - rest

Week 2 (10) - warm up

• day 1 - drills (+ extra)
• day 2 - rest
• day 3 - supersets (+ extra)
• day 4 - rest
• day 5 - 3 x 3's (+ extra)
• day 6 - rest
• day 7 - rest

Week 3 (11) - warm up

• day 1 - drills (+ extra)
• day 2 - rest
• day 3 - supersets (+ extra)
• day 4 - rest
• day 5 - 3 x 3's (+ extra)
• day 6 - rest
• day 7 - rest

Week 4 (12) - warm up

• day 1 - drills (+ extra)
• day 2 - rest
• day 3 - supersets (+ extra)
• day 4 - rest
• day 5 - 3 x 3's (+ extra)
• day 6 - rest
• day 7 - rest

Week 5 (13) - warm up

• day 1 - drills (+ extra)
• day 2 - rest
• day 3 - supersets (+ extra)
• day 4 - rest
• day 5 - 3 x 3's (+ extra)
• day 6 - rest
• day 7 - rest

Week 6 (14) - warm up

• day 1 - drills (+ extra)
• day 2 - rest
• day 3 - supersets (+ extra)
• day 4 - rest
• day 5 - 3 x 3's (+ extra)
• day 6 - rest
• day 7 - rest

Week 7 (15) - warm up

• day 1 - drills (+ extra)
• day 2 - rest
• day 3 - supersets (+ extra)
• day 4 - rest
• day 5 - 3 x 3's (+ extra)
• day 6 - rest
• day 7 - rest

Week 8 (16) - warm up

• day 1 - drills (+ extra)
• day 2 - rest
• day 3 - supersets (+ extra)
• day 4 - rest
• day 5 - 3 x 3's (+ extra)
• day 6 - rest
• day 7 - rest

Week 9 (17) - warm up

• day 1 - drills (+ extra)
• day 2 - rest
• day 3 - supersets (+ extra)
• day 4 - rest
• day 5 - 3 x 3's (+ extra)
• day 6 - rest
• day 7 - rest

Week 10 (18) - warm up

• day 1 - drills (+ extra)
• day 2 - rest
• day 3 - supersets (+ extra)
• day 4 - rest
• day 5 - 3 x 3's (+ extra)
• day 6 - rest
• day 7 - rest

Week 11 (19) - warm up

• day 1 - drills (+ extra)
• day 2 - rest
• day 3 - supersets (+ extra)
• day 4 - rest
• day 5 - 3 x 3's (+ extra)
• day 6 - rest
• day 7 - rest

Week 12 (20) - warm up

• day 1 - drills (+ extra)
• day 2 - rest
• day 3 - supersets (+ extra)
• day 4 - rest
• day 5 - 3 x 3's (+ extra)
• day 6 - rest
• day 7 - rest