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WEEK 1

WK1-Day 1: Lower Body
WK1-Day 2: Upper Body
WK1-Day 3: Abs/HIIT
WK1-Day 4: Lower Body
WK1-Day 5: Upper Body/Abs
WK 1: Workout PDF (SIMPLE version)
WK 1: Workout PDF (DELUXE version)
WEEK 2

WK2-Day 1: Lower Body
WK2-Day 2: Upper Body
WK2-Day 3: Abs/HIIT
WK2-Day 4: Lower Body
WK2-Day 5: Upper Body/Abs
WK 2: Workout PDF (SIMPLE version)
WK 2: Workout PDF (DELUXE version)
WEEK 3

WK3-Day 1: Lower Body
WK3-Day 2: Upper Body
WK3-Day 3: Abs/HIIT
WK3-Day 4: Lower Body
WK3-Day 5: Upper Body/Abs
WK 3: Workout PDF (SIMPLE version)
WK 3: Workout PDF (DELUXE version)
WEEK 4

WK4-Day 1: Lower Body
WK4-Day 2: Upper Body
WK4-Day 3: Abs/HIIT
WK4-Day 4: Lower Body
WK4-Day 5: Upper Body
WK 4: Workout PDF (SIMPLE version)
WK 4: Workout PDF (DELUXE version)
WEEK 5

WK5-Day 1: Legs/Glutes
WK5-Day 2: Shoulders
WK5-Day 3: Arms/Abs/HIIT
WK5-Day 4: Legs
WK5-Day 5: Back/Chest/Abs
WK5-Day 6: *Optional Shoulders/ HIIT
WK 5: Workout PDF (SIMPLE version)
WK 5: Workout PDF (DELUXE version)
WEEK 6

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

WK7-Day 1: Legs/Glutes
WK7-Day 2: Shoulders
WK7-Day 3: Arms/Abs/HIIT
WK7-Day 4: Legs/Glutes
WK7-Day 5: Back/Chest/Abs
WK7-Day 6: *Optional Shoulders/ HIIT
WK 7: Workout PDF (SIMPLE version)
WK 7: Workout PDF (DELUXE version)
WEEK 8

WK8-Day 1: Legs/Glutes
WK8-Day 2: Shoulders
WK8-Day 3: Arms/Abs/ HIIT
WK8-Day 4: Legs/Glutes
WK8-Day 5: Back/Chest/Abs
WK8-Day 6: *Optional Shoulders/ HIIT
WK 8: Workout PDF (SIMPLE version)
WK 8: Workout PDF (DELUXE version)
WEEK 9

WK9-Day 1: Legs/Glutes
WK9-Day 2: Shoulders/ HIIT/Abs
WK9-Day 3: Back/Abs
WK9-Day 4: Legs/Glutes
WK9-Day 5: Upper/Abs/HIIT
WK9-Day 6: *Optional Back/ Rear Delts/Metcon
WK 9: Workout PDF (SIMPLE version)
WK9: Workout PDF (DELUXE version)
WEEK 10

WK10-Day 1: Legs/Glutes
WK10-Day 2: Shoulders/HIIT
WK10-Day 3: Back/Abs
WK10-Day 4: Legs/Glutes
WK10-Day 5: Upper/Abs/HIIT
WK10-Day 6: *Optional Back/ Rear Delts/Metcon
WK 10: Workout PDF (SIMPLE version)
WK10: Workout PDF (DELUXE version)
WEEK 11

WK11-Day 1: Legs/Glutes
WK11-Day 2: Shoulders/HIIT
WK11-Day 3: Back/Abs
WK11-Day 4: Legs/Glutes
WK11-Day 5: Upper/Abs/HIIT
WK11-Day 6: *Optional Back/ Rear Delts/Metcon
WK 11: Workout PDF (SIMPLE version)
WK11: Workout PDF (DELUXE version)
WEEK 12

WK12-Day 1: Legs/Glutes
WK12-Day 2: Shoulders/HIIT
WK12-Day 3: Back/Abs
WK12-Day 4: Legs/Glutes
WK12-Day 5: Upper/Abs/HIIT
WK12-Day 6: *Optional Back/ Rear Delts/Metcon
WK 12: Workout PDF (SIMPLE version)
WK12: Workout PDF (DELUXE version)
RESOURCES

Regular Grocery List
VEGETARIAN Grocery List
VEGAN Grocery List
KETO Grocery List
Calorie Cycling - Sample Meal Plan
Lower Carb - Sample Meal Plan
VEGETARIAN - Sample Meal Plan
VEGAN - Sample Meal Plan
KETO - Sample Meal Plan
Other ESF Programs

90-Day Specialized Programs
Recommended Resources

WK4-Day 2: Upper Body

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