Fit University 365
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Welcome & Getting Started

Welcome to FitU 365
RESOURCES

Tracking Your Progress
Progess Tracker Sheet
Connect On Social
Recommended Products
Lower Body Warm Up Ideas
Upper Body Warm Up Ideas
FitU Monthly WEEK 1

WK1 - Day 1: Legs/Glutes
WK1 - Day 2: Shoulders/Back/HIIT
WK1 - Day 3: Legs/Glutes/Abs
WK1-Day 4: Shoulders/ Back/Abs
WK1-Day 5: Legs/Glutes
WK1-Day 6: Optional Shoulders/Chest/Arms/HIIT
WK 1 Workouts PDF
FitU Monthly WEEK 2

WK2-Day 1: Legs/Glutes
WK2-Day 2: Shoulders/Back/HIIT
WK2-Day 3: Legs/Glutes/Abs
WK2-Day 4: Shoulders/Back/Abs
WK2-Day 5: Legs/Glutes
WK2-Day 6: Optional Shoulders/Chest/Arms/HIIT
Track Your Progress
WK 2 Workouts PDF
FitU Monthly WEEK 3

WK3-Day 1: Lower Body
WK3-Day2: Upper/HIIT
WK3-Day 3: Lower/Abs
WK3-Day 4: Upper/Abs
WK4-Day 4: Upper/Abs
WK3-Day 5: Lower Body
WK3-Day 6: Upper/HIIT
WK 3 SIMPLE PDF
FitU Monthly WEEK 4

WK4-Day 1: Lower Body
WK4-Day 2: Upper/HIIT
WK4-Day 3: Lower/Abs
WK4-Day 4: Upper/Abs
WK4-Day 5: Lower Body
WK4-Day 6: Upper/HIIT
Track Your Progress
WK 4 SIMPLE PDF
FitU Monthly: WEEK 5

WK5-Day 1: Legs
WK5-Day 2: Shoulders/Arms/Abs
WK5-Day 3: Upper Back/Upper Chest/HIIT
WK5-Day 4: Legs/Glutes
WK5-Day 5: Shoulders/Abs
WK5-Day 6: Optional
WK 5: Workout PDF (SIMPLE)
WK5-8: Higher Carb (Sample Meal Plan)
WK5-8: Lower Carb (Sample Meal Plan)
WK5-8: VEGETARIAN (Sample Meal Plan)
WK5-8: VEGAN (Sample Meal Plan)
WK5-8: KETO (Sample Meal Plan)
FitU Monthly: WEEK 6

WK6-Day 1: Legs
WK6-Day 2: Shoulders/Arms/Abs
WK6-Day 3: Upper Back/ Upper Chest/HIIT
WK6-Day 4: Legs/Glutes
WK6-Day 5: Shoulders/Abs
WK6-Day 6: Optional
WK 6: Workout PDF (SIMPLE)
FitU Monthly: WEEK 7

WK7-Day 1: Legs
WK7-Day 2: Shoulders/ Arms/Abs
WK7-Day 3: Back/ Upper Chest/HIIT
WK7-Day 4: Legs/Glutes
WK7-Day 5: Shoulders/Abs
WK7-Day 6: Optional
WK 7: Workout PDF (SIMPLE)
Bonus: Macros Workshop
FitU Monthly: WEEK 8

WK8-Day 1: Legs
WK8-Day 2: Shoulders/ Arms/Abs
WK8-Day 3: Back/ Upper Chest/HIIT
WK8-Day 4: Legs/Glutes
WK8-Day 5: Shoulders/Abs
WK8-Day 6: Optional
Check-In & Track Progress
WK 8: Workout PDF (SIMPLE)
FitU Monthly: WEEK 9

WK9-Day 1: Legs
WK9-Day 2: Back + Biceps/ Abs
WK9-Day 3: Shoulders/HIIT
WK9-Day 4: Legs
WK9-Day 5: Upper Chest + Triceps/ Abs/HIIT
WK9-Day 6: Bonus Day - Circuits/Abs
WK 9: Workout PDF (SIMPLE)
WK9-12: Balanced (Sample Meal Plan)
WK9-12: Calorie/Carb Cycling (Sample Meal Plan)
WK9-12: VEGETARIAN (Sample Meal Plan)
WK9-12: VEGAN Calorie Cycling (Sample Meal Plan)
WK9-12: KETO Calorie Cycling (Sample Meal Plan)
FitU Monthly: WEEK 10

WK10-Day 1: Legs
WK10-Day 2: Back + Biceps/ Abs
WK10-Day 3: Shoulders/HIIT
WK10-Day 4: Legs
WK10-Day 5: Upper Chest + Triceps/ Abs/HIIT
WK10-Day 6: Bonus Day - Circuits/Abs
WK 10: Workout PDF (SIMPLE)
Check-In & Track Progress
FitU Monthly: WEEK 11

WK11-Day 1: Legs
WK11-Day 2: Shoulders/Abs
WK11-Day 3: Back + Biceps/ HIIT
WK11-Day 4: Legs
WK11-Day 5: Chest/Shoulders/ Triceps/Abs
WK11-Day 6: Bonus Day - High Rep Glutes, HIIT, or Abs
WK 11: Workout PDF (SIMPLE)
FitU Monthly: WEEK 12

WK12-Day 1: Legs
WK12-Day 2: Shoulders/Abs
WK12-Day 3: Back + Biceps/ HIIT
WK12-Day 4: Legs
WK12-Day 5: Chest/Shoulders/ Triceps/Abs
WK12-Day 6: Bonus Day - High Rep Glutes, HIIT, or Abs
Check-In & Track Progress
WK 12: Workout PDF (SIMPLE)
FitU Monthly: WEEK 13

WK13-Day 1: Legs/Glutes
WK13-Day 2: Back/ Optional Glute Circuit
WK13-Day 3: Shoulders/HIIT
WK13-Day 4: Legs/Glutes
WK13-Day 5: Chest/Biceps/Triceps/ Optional MetCon
WK13-Day 6: Shoulders/Upper Back/HIIT/Abs
WK 13: Workout PDF (SIMPLE)
WK13-16: Calorie Cycling (Sample Meal Plan)
WK13-16: Lower Carb (Sample Meal Plan)
WK13-16: VEGETARIAN (Sample Meal Plan)
WK13-16: VEGAN (Sample Meal Plan)
WK13-16: KETO (Sample Meal Plan)
FitU Monthly: WEEK 14

WK14-Day 1: Legs/Glutes
WK14-Day 2: Back/ Optional Glute Circuit
WK14-Day 3: Shoulders/HIIT
WK14-Day 4: Legs/Glutes
WK14-Day 5: Chest/Biceps/ Triceps/Optional MetCon
WK14-Day 6: Optional
WK 14: Workout PDF (SIMPLE)
FitU Monthly: WEEK 15

WK15-Day 1: Legs/Glutes
WK15-Day 2: Back/ Optional Glutes
WK15-Day 3: Shoulders/HIIT
WK15-Day 4: Legs/Glutes
WK15-Day 5: Chest/Biceps/Triceps /Optional MetCon
WK15-Day 6: Optional Shoulders/ Upper Back/HIIT/Abs
WK 15: Workout PDF (SIMPLE)
FitU Monthly: WEEK 16

WK16-Day 1: Legs/Glutes
WK16-Day 2: Back/ Optional Glutes
WK16-Day 3: Shoulders/HIIT
WK16-Day 4: Legs/Glutes
WK16-Day 5: Chest/Biceps /Triceps/Optional MetCon
WK16-Day 6: Optional Shoulders/ Upper Back/HIIT/Abs
WK 16: Workout PDF (SIMPLE)
FitU Monthly: WEEK 17

WK17-Day 1: Shoulders/Arms
WK17-Day 2: Legs (Heavy)
WK17-Day 3: Back/Optional Abs, HIIT, or Glute Circuit
WK17-Day 4: Shoulders/Chest /Optional MetCon
WK17-Day 5: Legs (High-rep)
WK17-Day 6: Optional
WK 17: Workout PDF (SIMPLE)
WK17-20: Higher Carb (Sample Meal Plan)
WK17-20: Lower Carb (Sample Meal Plan)
WK17-20: Vegetarian (Sample Meal Plan)
WK17-20: Vegan (Sample Meal Plan)
WK17-20: Keto (Sample Meal Plan)
FitU Monthly: WEEK 18

WK18-Day 1: Shoulders /Arms
WK18-Day 2: Legs (Heavy)
WK18-Day 3: Back/ Optional Abs, HIIT, or Glute Circuit
WK18-Day 4: Shoulders /Chest /Optional MetCon
WK18-Day 5: Legs (High-rep)
WK18-Day 6: Optional
Check-In & Track Progress
WK 18: Workout PDF (SIMPLE)
FitU Monthly: WEEK 19

WK19-Day 1: Shoulders/HIIT
WK19-Day 2: Legs /Hamstrings and Glutes Focus
WK19-Day 3: Back/Chest /Abs
WK19-Day4: Shoulders/Arms /Optional MetCon
WK19-Day5: Legs/Quads and Glutes Focus
WK19-Day6: Upper Back/HIIT /Abs/Glutes
WK 19: Workout PDF (SIMPLE)
FitU Monthly: WEEK 20

WK20-Day 1: Shoulders/HIIT
WK20-Day 2: Legs /Hamstrings and Glutes Focus
WK20-Day 3: Back/Chest /Abs
WK20-Day4: Shoulders/Arms /Optional MetCon
WK20-Day5: Legs/Quads and Glutes Focus
WK20-Day6: Upper Back/HIIT /Abs/Glutes
WK 20: Workout PDF (SIMPLE)
FitU Monthly: WEEK 21

WK 21-Day 1
WK 21-Day 2
WK 21-Day 3
WK 21-Day 4
WK 21-Day 5
WK 21-Day 6
WK 21: Workout PDF (SIMPLE)
WK21-24: Calorie Cycling Meal Plan
WK21-24: Lower Carb Meal Plan
WK21-24: VEGETARIAN Meal Plan
WK21-24: VEGAN Meal Plan
WK21-24: KETO Meal Plan
Fit Monthly: WEEK 22

WK 22-Day 1
WK 22-Day 2
WK 22-Day 3
WK 22-Day 4
WK 22-Day 5
WK 22-Day 6
WK 22: Workout PDF (SIMPLE)
FitU Monthly: WEEK 23

WK 23-Day 1
WK 23-Day 2
WK 23-Day 3
WK 23-Day 4
WK 23-Day 5
WK 23-Day 6
WK 23: Workout PDF (SIMPLE)
FitU Monthy: WEEK 24

WK 24-Day 1
WK 24-Day 2
WK 24-Day 3
WK 24-Day 4
WK 24-Day 5
WK 24-Day 6
Check-In & Track Progress
WK 24: Workout PDF (SIMPLE)
FitU Monthly: WEEK 25

WK25-Day 1
WK25-Day 2
WK25-Day 3
WK25-Day 4
WK25-Day 5
WK25-Day 6
WK 25: Workout PDF (SIMPLE)
Higher Carb/Lower Fat - Sample Meal Plan
Carb Cycle - Sample Meal Plan
Vegetarian - Sample Meal Plan
Vegan - Sample Meal Plan
Keto - Sample Meal Plan
FitU Monthly: WEEK 26

WK26-Day 1
WK26-Day 2
WK26-Day 3
WK26-Day 4
WK26-Day 5
WK26-Day 6
Check-In & Track Progress
WK 26: Workout PDF (SIMPLE)
FitU Monthly: WEEK 27

WK27-Day 1
WK27-Day 2
WK27-Day 3
WK27-Day 4
WK27-Day 5
WK27-Day 6
WK 27: Workout PDF (SIMPLE)
FitU Monthly: WEEK 28

WK28-Day 1
WK28-Day 2
WK28-Day 3
WK28-Day 4
WK28-Day 5
WK28-Day 6
Check-In & Track Progress
WK 28: Workout PDF (SIMPLE)
FitU Monthly: WEEK 29

WK29-Day 1
WK29-Day 2
WK29-Day 3
WK29-Day 4
WK29-Day 5
WK29-Day 6
WK 29: Workout PDF (SIMPLE)
Carb Cycling - Sample Meal Plan
Lower Carb - Sample Meal Plan
Vegetarian - Sample Meal Plan
Vegan - Sample Meal Plan
Keto - Sample Meal Plan
FitU Monthly: WEEK 30

WK30-Day 1
WK30-Day 2
WK30-Day 3
WK30-Day 4
WK30-Day 5
WK30-Day 6
WK 30: Workout PDF (SIMPLE)
Check-In & Track Progress
FitU Monthly: WEEK 31

WK31-Day 1
WK31-Day 2
WK31-Day 3
WK31-Day 4
WK31-Day 5
WK31-Day 6
WK 31: Workout PDF (SIMPLE)
FitU Monthly: WEEK 32

WK32-Day 1:
WK32-Day 2:
WK32-Day 3:
WK32-Day 4:
WK32-Day 5:
WK32-Day 6:
WK 32: Workout PDF (SIMPLE)
Check-In & Track Progress
FitU Monthly: WEEK 33

WK33-Day 1:
WK33-Day 2:
WK33-Day 3:
WK33-Day 4:
WK33-Day 5:
WK33-Day 6:
WK 33: Workout PDF (SIMPLE)
FitU Monthly: WEEK 34

WK34-Day 1:
WK34-Day 2:
WK34-Day 3:
WK34-Day 4:
WK34-Day 5:
WK34-Day 6:
WK 34: Workout PDF (SIMPLE)
Check-In & Track Progress
BONUS: Macro Q&A for Mini-Cut
FitU Monthly: WEEK 35 (Mini-Cut)

Mini-Cut Resources
WK35-Day 1:
WK35-Day 2:
WK35-Day 3:
WK35-Day 4:
WK35-Day 5:
WK35-Day 6:
WK 35: Workout PDF (SIMPLE)
Basic Food List PDF
Anti-inflammatory Food List PDF
Anti-inflammatory Vegan or Vegetarian Food List PDF
Higher Carb - Macros for leaning down.xlsx
Low Carb - Macros for leaning down.xlsx
Balanced - Macros for leaning down .xlsx
FitU Monthly: WEEK 36 (Mini-Cut)

Mini-Cut Resources
WK36-Day 1:
WK36-Day 2:
WK36-Day 3:
WK36-Day 4:
WK36-Day 5:
WK36-Day 6:
WK 36: Workout PDF (SIMPLE)
Check-In & Track Progress
FitU Monthly: WEEK 37 (Mini-Cut)

Mini-Cut Resources
WK37-Day 1:
WK37-Day 2:
WK37-Day 3:
WK37-Day 4:
WK37-Day 5:
WK37-Day 6:
WK 37: Workout PDF (SIMPLE)
FitU Monthly: WEEK 38 (Mini-Cut)

Mini-Cut Resources
WK38-Day 1:
WK38-Day 2:
WK38-Day 3:
WK38-Day 4:
WK38-Day 5:
WK38-Day 6:
WK 38: Workout PDF (SIMPLE)
Check-In & Track Progress
FitU Monthly: WEEK 39 (Mini-Cut Mock Peak Week)

Mini-Cut Resources
WK39-Day 1:
WK39-Day 2:
WK39-Day 3:
WK39-Day 4:
WK39-Day 5:
WK39-Day 6:
WK 39: Workout PDF (SIMPLE)
Higher Carb - Macros for leaning down - PEAK WEEK.xlsx
Low Carb - Macros for leaning down - PEAK WEEK.xlsx
Balanced Fat & Carb - Macros for leaning down - PEAK WEEK.xlsx
FitU Monthly: WEEK 40

WK40-Day 1
WK40-Day 2
WK40-Day 3
WK40-Day 4
WK40-Day 5
WK40-Day 6
WK 40: Workout PDF (SIMPLE)
Calorie Cycling - Sample Meal Plan WK40-43
Carb Cycling - Sample Meal Plan WK40-43
Vegetarian - Sample Meal Plan WK40-43
Vegan - Sample Meal Plan WK40-43
Keto - Sample Meal Plan WK40-43
FitU Monthly: WEEK 41

WK41-Day 1
WK41-Day 2
WK41-Day 3
WK41-Day 4
WK41-Day 5
WK41-Day 6
WK 41: Workout PDF (SIMPLE)
FitU Monthly: WEEK 42

WK42-Day 1
WK42-Day 2
WK42-Day 3
WK42-Day 4
WK42-Day 5
WK42-Day 6
WK 42: Workout PDF (SIMPLE)
Check-In & Track Progress
FitU Monthly: WEEK 43

WK43-Day 1
WK43-Day 2
WK43-Day 3
WK43-Day 4
WK43-Day 5
WK43-Day 6
WK 43: Workout PDF (SIMPLE)
FitU Monthly: WEEK 44

WK44-Day 1
WK44-Day 2
WK44-Day 3
WK44-Day 4
WK44-Day 5
WK44-Day 6
WK 44: Workout PDF (SIMPLE)
Check-In & Track Progress
Standard Food List
Vegan/Vegetarian Food List
Macros - Higher Carb.xlsx
Macros - Low Carb.xlsx
Macros - Balanced Fat and Carb.xlsx
FitU Monthly: WEEK 45

WK45-Day 1
WK45-Day 2
WK45-Day 3
WK45-Day 4
WK45-Day 5
WK45-Day 6
WK 45: Workout PDF (SIMPLE)
FitU Monthly: WEEK 46

WK46-Day 1
WK46-Day 2
WK46-Day 3
WK46-Day 4
WK46-Day 5
WK46-Day 6
WK 46: Workout PDF (SIMPLE)
Check-In & Track Progress
FitU Monthly: WEEK 47

WK47-Day 1
WK47-Day 2
WK47-Day 3
WK47-Day 4
WK47-Day 5
WK47-Day 6
WK 47: Workout PDF (SIMPLE)
WK47 - Q&A: Replay
FitU Monthly: WEEK 48

WK 48-Day 1
WK 48-Day 2
WK 48-Day 3
WK 48-Day 4
WK 48-Day 5
WK 48-Day 6
WK 48: Workout PDF (SIMPLE)
Flex Workouts
Check-In & Track Progress
Quick Macro Estimator
WK48-52 High Carb/Low Fat Sample Meal Plan
WK48-52 Carb Cycle Sample Meal Plan
WK48-52 Vegetarian Sample Meal Plan
WK48-52 Vegan Sample Meal Plan
WK48-52 Keto Sample Meal Plan
FitU Monthly: WEEK 49

WK 49-Day 1
WK 49-Day 2
WK 49-Day 3
WK 49-Day 4
WK 49-Day 5
WK 49-Day 6
WK 49: Workout PDF (SIMPLE)
Flex Workouts
Macro Deep Dive - BONUS
FitU Monthly: WEEK 50

WK 50-Day 1
WK 50-Day 2
WK 50-Day 3
WK 50-Day 4
WK 50-Day 5
WK 50-Day 6
Flex Workouts
WK 50: Workout PDF (SIMPLE)
Check-In & Track Progress
FitU Monthly: WEEK 51

WK 51-Day 1
WK 51-Day 2
WK 51-Day 3
WK 51-Day 4
WK 51-Day 5
WK 51-Day 6
Flex Workouts
WK 51: Workout PDF (SIMPLE)
FitU Monthly: WEEK 52

WK 52-Day 1
WK 52-Day 2
WK 52-Day 3
WK 52-Day 4
WK 52-Day 5
WK 52-Day 6
Flex Workouts
WK 52: Workout PDF (SIMPLE)
Check-In & Track Progress
BONUS RESOURCES

Gain Muscle Meal Guide
Macros Worksheet
Simple Macros Guidelines
Macro Workshop (5/26)
Member Feedback & Reviews

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Macros Worksheet

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