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CONGRATS & WELCOME

WELCOME VIDEO
TOOLS FOR SUCCESS

QUICK GUIDE
TIPS FOR SUCCESS
MEAL PLANS & MACROS
HOW TO ADJUST ON THE PROGRAM
MONTH 1

INTRO TO MONTH 1
WEEK 1

WK1: WORKOUT PDF
WK1-DAY 1: LOWER BODY
WK1-DAY2: UPPER/OPTIONAL METCON
WK1-DAY3: LOWER BODY
WK1-DAY 4: UPPER BODY
WK1-DAY 5: LOWER BODY
WK1-DAY 6: OPTIONAL UPPER BODY
WEEK 2

WK2: WORKOUT PDF
WK2-DAY 1: LOWER BODY
WK2-DAY2: UPPER/OPTIONAL METCON
WK2-DAY3: LOWER BODY
WK2-DAY 4: UPPER BODY
WK2-DAY 5: LOWER BODY
WK2-DAY 6: OPTIONAL UPPER BODY
WEEK 3

Delayed 12 days

WK3: WORKOUT PDF
WK3-DAY 1: LOWER BODY
WK3-DAY 2: UPPER BODY/HIIT
WK3-DAY 3: LOWER BODY
WK3-DAY 4: UPPER BODY
WK3-DAY 5: LOWER BODY
WK3-DAY 6: UPPER/METCON
WEEK 4

Delayed 18 days

WK4: WORKOUT PDF
WK4-DAY 1: LOWER BODY
WK4-DAY 2: UPPER BODY/HIIT
WK4-DAY 3: LOWER BODY
WK4-DAY 4: UPPER BODY
WK4-DAY 5: LOWER BODY
WK4-DAY 6: UPPER/METCON
MONTH 2

Delayed 24 days

INTRO TO MONTH 2
WEEK 5

Delayed 24 days

WK5: WORKOUT PDF
WK5-DAY 1: LOWER BODY
WK5-DAY 2: UPPER BODY/HIIT
WK5-DAY 3: LOWER BODY
WK5-DAY 4: UPPER BODY
WK5-DAY 5: LOWER BODY
WK5-DAY 6: UPPER/METCON
WEEK 6

Delayed 30 days

WK6: WORKOUT PDF
WK6-DAY 1: LOWER BODY
WK6-DAY 2: UPPER BODY/HIIT
WK6-DAY 3: LOWER BODY
WK6-DAY 4: UPPER BODY
WK6-DAY 5: LOWER BODY
WK6-DAY 6: UPPER/METCON
WEEK 7

Delayed 36 days

WK7: WORKOUT PDF
WK7-DAY 1: LOWER BODY
WK7-DAY 2: UPPER BODY/HIIT
WK7-DAY 3: LOWER BODY
WK7-DAY 4: UPPER BODY
WK7-DAY 5: LOWER BODY
WK7-DAY 6: UPPER/METCON
WEEK 8

Delayed 42 days

WK8: WORKOUT PDF
WK8-DAY 1: LOWER BODY
WK8-DAY 2: UPPER BODY/HIIT
WK8-DAY 3: LOWER BODY
WK8-DAY 4: UPPER BODY
WK8-DAY 5: LOWER BODY
WK8-DAY 6: UPPER/METCON
MONTH 3

Delayed 48 days

INTRO TO MONTH 3
WEEK 9

Delayed 48 days

WK9: WORKOUT PDF
WK9-DAY 1: LOWER BODY
WK9-DAY 2: UPPER BODY/HIIT
WK9-DAY 3: LOWER BODY
WK9-DAY 4: UPPER BODY
WK9-DAY 5: LOWER BODY
WK9-DAY 6: UPPER/METCON
WEEK 10

Delayed 54 days

WK10: WORKOUT PDF
WK10-DAY 1: LOWER BODY
WK10-DAY 2: UPPER BODY/HIIT
WK10-DAY 3: LOWER BODY
WK10-DAY 4: UPPER BODY
WK10-DAY 5: LOWER BODY
WK10-DAY 6: UPPER/METCON
WEEK 11

Delayed 60 days

WK11: WORKOUT PDF
WK11-DAY 1: LOWER BODY
WK11-DAY 2: UPPER BODY/HIIT
WK11-DAY 3: LOWER BODY
WK11-DAY 4: UPPER BODY
WK11-DAY 5: LOWER BODY
WK11-DAY 6: UPPER/METCON
WEEK 12

Delayed 65 days

WK12: WORKOUT PDF
WK12-DAY 1: LOWER BODY
WK12-DAY 2: UPPER BODY/HIIT
WK12-DAY 3: LOWER BODY
WK12-DAY 4: UPPER BODY
WK12-DAY 5: LOWER BODY
WK12-DAY 6: UPPER/METCON
🙌YOU DID IT!

Delayed 72 days

CONGRATS & CONCLUSION
BONUS: REVERSE DIETING

Delayed 30 days

HOW TO REVERSE DIET
APPENDIX

MEALS & MACROS

WK4-DAY 4: UPPER BODY

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