This program was created to not only BUILD MUSCLE, but INCREASE you

OVERALL STRENGTH in you BENCH, SQUAT& DEADLIFT!

If you are a BEGINNER, start with MONTH 1. The intensity will increase as you progress and the
you want to do is start with MONTH 3's intensity and then not be able to move after a week of traini
being ridiculously sore and quit. Remember, it takes time to build muscle and strength and you alwa
train safely.

If you are more an ADVANCED LIFTER, I suggest starting with MONTH 2. You won't run the ri
becoming so super sore the first week to the point where you can't move an inch and need another en
just to recover. Also, as an advanced lifter, your body will be able to handle the high volume of train
for the week.

Once the 12 WEEKS ARE OVER, you are going to continue with the MONTH 3 workout calenda
you are going to need a DELOAD WEEK. This means that once you finish MONTH 3, you are go
perform the same workouts in the same order, but you are going to drastically reduce your weights o
by 50 - 60%. The point of the deload week is to give your body the recovery it needs to get stronger
have the ability to train and keep things moving. As soon as the DELOAD WEEK IS OVER, you
CONTINUE to train with the MONTH 3 SCHEDULE for another FOUR WEEKS before you ne
DELOAD AGAIN. Continue this process for as long as you are using this program and seeing cont

INCREASE your
LIFT!

s you progress and the last thing

e after a week of training from
strength and you always want to

2. You won't run the risk of

ch and need another entire week
e high volume of training required

TH 3 workout calendar, however

MONTH 3, you are going to still
reduce your weights on every lift
t needs to get stronger, but still
EEK IS OVER, you can choose to
WEEKS before you need to
ogram and seeing continuous gains!

MONTH 1
Sunday

Monday
1

Tuesday
2

CIRCUIT A

PUSH A
YouTube
CHEST
TRICEPS
SHOULDERS
ABS

3
8

PUSH A

YouTube
15-Minute HIIT
TOTAL BODY
Ladder Style

10
15

REST or CIRCUIT A
YouTube
15-Minute HIIT
TOTAL BODY
Ladder Style

MS.com Platinum
BACK
BICEPS
TRAPS
OBLIQUES

24
12
29

CIRCUIT B
MS.com Platinum
15-Minute HIIT
TOTAL BODY
Pyramid Style

MS.com Platinum
15-Minute HIIT
TOTAL BODY
Pyramid Style

25
14
22
21
12
24
10
18
23
6
8
5
1
4
3
2

CIRCUIT B

MS.com Platinum
BACK
BICEPS
TRAPS
OBLIQUES

12
17

CIRCUIT B

24
21
20
11
23
22
17
7
9
2
4
3
5
1

PULL A

MS.com Platinum
BACK
BICEPS
TRAPS
OBLIQUES

MS.com Platinum
15-Minute HIIT
TOTAL BODY
Pyramid Style

LEGS A

25
13
30

13
8

15
20

PUSH A

16
21

REST or CIRCUIT A

YouTube
CHEST
TRICEPS
SHOULDERS
ABS

28
25
24
11
23
27
13
21
26
1
6
2
3
8
4
7
5

PUSH A
YouTube
CHEST
TRICEPS
SHOULDERS
ABS

27

YouTube
CHEST
TRICEPS
SHOULDERS
ABS

14
19

27
24
10
23
18
26
12
20
25
2
3
7
6
1
5
9
4

YouTube
GLUTES
QUADS
HAMSTRINGS
CALVES

14
9

PUSH A

YouTube
GLUTES
QUADS
HAMSTRINGS
CALVES

YouTube
GLUTES
QUADS
HAMSTRINGS
CALVES

REST

26
14

YouTube
GLUTES
QUADS
HAMSTRINGS
CALVES

REST

REST

26
23
22
13
25
11
19
24
9
1
6
2
5
4
3

LEGS A

REST

12
7

13
18

LEGS A

2
7

LEGS A

LEGS A

MS.com Platinum
15-Minute HIIT
TOTAL BODY
Pyramid Style

Saturday
6

MS.com Platinum
15-Minute HIIT
TOTAL BODY
Pyramid Style

11
6

CIRCUIT B

11
16

PULL A

MS.com Platinum
BACK
BICEPS
TRAPS
OBLIQUES

Friday

CIRCUIT B

10
5

PULL A

Thursday

PULL A

YouTube
15-Minute HIIT
TOTAL BODY
Ladder Style

4
9

REST or CIRCUIT A

YouTube
CHEST
TRICEPS
SHOULDERS
ABS

Wednesday
3

28
16

YouTube
GLUTES
QUADS
HAMSTRINGS
CALVES

UPGRADE TO PLATINUM FOR ONE MONTH FREE - PROMO CODE: FREEFITNESS

YouTube
15-Minute HIIT
TOTAL BODY
Ladder Style

29
18
26
25
12
24
28
22
27
4
7
6
9
1
5
2
8
3

REST or CIRCUIT A
YouTube
15-Minute HIIT
TOTAL BODY
Ladder Style

29

11
27
26
25
13
29
10
23
28
1
6
5
8
7
2
3
9
4

PULL A
MS.com Platinum
BACK
BICEPS
TRAPS
OBLIQUES

30
12
24

MONTH 2
Sunday

Monday
3
1

PUSH B

Tuesday
1
4
2

PULL B
YouTube
CHEST
TRICEPS
SHOULDERS
ABS

LEGS B

MS.com Platinum
BACK
BICEPS
TRAPS
OBLIQUES

10
7
2
3
8

REST OR CIRCUIT C

14
13
17
10
15
6
2
1
5

YouTube
20-Minute HIIT
TOTAL BODY
Circuit Style

13
24
21
20
11
23
22
17
6
8
7
9
2
4
3
5
1

13
25
14
22
21
12
24
10
18
23
6
8
5
1
4
3
2

LEGS B

MS.com Platinum
BACK
BICEPS
TRAPS
OBLIQUES

YouTube
CHEST
TRICEPS
SHOULDERS
ABS

YouTube
20-Minute HIIT
TOTAL BODY
Circuit Style

MS.com Platinum
BACK
BICEPS
TRAPS
OBLIQUES

22
14
13
10
31
6
2
1
5

CIRCUIT D

11
12
3
2
6
7

18
10
13
21
14
19
2
1
5

YouTube
GLUTES
QUADS
HAMSTRINGS
CALVES

16
27
24
10
23
18
26
12
20
25
2
3
7
6
1
5
9
4

PUSH B
YouTube
CHEST
TRICEPS
SHOULDERS
ABS

11
23
3

13
14
5
1
4
8
9

PULL B
YouTube
CHEST
TRICEPS
SHOULDERS
ABS

CIRCUIT D

MS.com Platinum
BACK
BICEPS
TRAPS
OBLIQUES

19
11
22
15
20
3
2
6

10
20
12
21
16
4
3
7

PUSH B

MS.com Platinum
20-Minute HIIT
TOTAL BODY
Tabata Style

17
28
25
24
11
23
27
13
21
26
1
6
2
3
8
4
7
5

PULL B

YouTube
GLUTES
QUADS
HAMSTRINGS
CALVES

12
13
4
3
7
8

PUSH B

LEGS B

6
5
9
1
2
7

LEGS B

MS.com Platinum
BACK
BICEPS
TRAPS
OBLIQUES

MS.com Platinum
20-Minute HIIT
TOTAL BODY
Tabata Style

MS.com Platinum
BACK
BICEPS
TRAPS
OBLIQUES

Saturday
5
1
4
8
6

PULL B
YouTube
CHEST
TRICEPS
SHOULDERS
ABS

17
20
13
18
5
1
4
8

15
10
26
23
22
13
25
11
19
24
7
9
1
6
2
5
4
3

REST OR CIRCUIT C

29
25
30
13
5
1
4
8

PULL B

YouTube
GLUTES
QUADS
HAMSTRINGS
CALVES

PULL B
YouTube
CHEST
TRICEPS
SHOULDERS
ABS

YouTube
GLUTES
QUADS
HAMSTRINGS
CALVES

28
24
12
29
4
3
7

PUSH B

10
13
11
2
5
1
6

16
19
12
17
4
3
7

Friday
4
3
7
5

PUSH B

LEGS B

PUSH B

Thursday

3
6
2
4

MS.com Platinum
20-Minute HIIT
TOTAL BODY
Tabata Style

MS.com Platinum
BACK
BICEPS
TRAPS
OBLIQUES

15
10
18
11
16
6
3
7
2

REST OR CIRCUIT C

CIRCUIT D

12
10
9
1
4
5

PULL B
YouTube
CHEST
TRICEPS
SHOULDERS
ABS

YouTube
GLUTES
QUADS
HAMSTRINGS
CALVES

PULL B

YouTube
GLUTES
QUADS
HAMSTRINGS
CALVES

11
8
3
4
9

PUSH B

YouTube
20-Minute HIIT
TOTAL BODY
Circuit Style

LEGS B

Wednesday
2
5
1
3

10
13
29
18
26
25
12
24
28
22
27
4
7
6
9
1
5
2
8
3

LEGS B

YouTube
CHEST
TRICEPS
SHOULDERS
ABS

CIRCUIT D

15
19
11
27
26
25
13
29
10
23
28
1
6
5
8
7
2
3
9
4

MS.com Platinum
BACK
BICEPS
TRAPS
OBLIQUES

YouTube
GLUTES
QUADS
HAMSTRINGS
CALVES

MS.com Platinum
20-Minute HIIT
TOTAL BODY
Tabata Style

24
12
4

25
13
1
5

26
18
2

LEGS B
YouTube
GLUTES
QUADS
HAMSTRINGS
CALVES

UPGRADE TO PLATINUM FOR ONE MONTH FREE - PROMO CODE: FREEFITNESS

MONTH 3
Sunday

Monday
2
4
3
5
1

PUSH A

Tuesday
5
1
4
3
2

PULL A
YouTube
CHEST
TRICEPS
SHOULDERS
ABS

LEGS A

MS.com Platinum
BACK
BICEPS
TRAPS
OBLIQUES

7
6
9
2
4
5
1
3
8

PUSH A

15
14
17
10
18
11
16
8
5
1
4
3
2

PULL A
YouTube
CHEST
TRICEPS
SHOULDERS
ABS

MS.com Platinum
BACK
BICEPS
TRAPS
OBLIQUES

21
20
11
23
22
17
7
9
2
4
3
5
1

PUSH A

12
24
28
27
14
22
11
23
4
7
6
9
1
5
2
3

23
22
13
25
11
19
24
9
1
6
2
5
4
3

LEGS A

MS.com Platinum
BACK
BICEPS
TRAPS
OBLIQUES

25
13
29
28
11
23
12
24
10
5
1
8
2
3
4

24
10
23
18
26
12
20
25
2
3
7
6
1
5
9
4

PUSH B
YouTube
GLUTES
QUADS
HAMSTRINGS
CALVES

14
22
11
23
29
13
25
6
9
2
3
1
5

11
23
12
24
10
30
13
25
2
3
4
1
5

18
26
25
12
24
28
22
27
4
7
6
9
1
5
2
8
3

LEGS B

YouTube / Platinum
Choose a circuit from
Month 1 or Month 2
or from the EXCLUSIVE
Section

20
13
19
14
22
10
21
16
1
6
5
8
7
2
3
9
4

YouTube / Platinum
Choose a circuit from
Month 1 or Month 2
or from the EXCLUSIVE
Section

11
27
26
25
13
29
10
23
28
1
6
5
8
7
2
3
9
4

Rest OR Circuit

MS.com Platinum
BACK
BICEPS
TRAPS
OBLIQUES

YouTube
GLUTES
QUADS
HAMSTRINGS
CALVES

24
12
11
31
13
25
3
4
1
5

25
13
1
5

UPGRADE TO PLATINUM FOR ONE MONTH FREE - PROMO CODE: FREEFITNESS

13
12
15
10
14
1
6
5
8
7
2
3
4
9

Rest OR Circuit
YouTube
GLUTES
QUADS
HAMSTRINGS
CALVES

25
24
11
23
27
13
21
26
1
6
2
3
8
4
7
5

PULL B
YouTube
CHEST
TRICEPS
SHOULDERS
ABS

19
12
18
17
21
22
15
20
4
7
6
9
1
5
2
8
3

LEGS B

MS.com Platinum
BACK
BICEPS
TRAPS
OBLIQUES

YouTube / Platinum
Choose a circuit from
Month 1 or Month 2
or from the EXCLUSIVE
Section

Rest OR Circuit
YouTube
GLUTES
QUADS
HAMSTRINGS
CALVES

18
11
17
16
10
20
13
21
14
19
1
6
2
3
8
4
7
5

PULL B
YouTube
CHEST
TRICEPS
SHOULDERS
ABS

12
11
14
13
4
7
6
9
1
5
2
3
8

LEGS B

MS.com Platinum
BACK
BICEPS
TRAPS
OBLIQUES

10
6
5
8
3
9
4
2
7

Rest OR Circuit
YouTube
GLUTES
QUADS
HAMSTRINGS
CALVES

11
10
13
12
1
6
2
3
8
4
5
7

17
10
16
15
19
12
20
13
18
2
3
7
6
1
5
9
4

PUSH B
YouTube
GLUTES
QUADS
HAMSTRINGS
CALVES

14
22
21
12
24
10
18
23
6
8
5
1
4
3
2

PULL A
YouTube
CHEST
TRICEPS
SHOULDERS
ABS

16
15
18
11
19
12
17
9
1
6
2
5
4
3

LEGS A

LEGS B

PULL B
YouTube
CHEST
TRICEPS
SHOULDERS
ABS

Saturday
4
7
9
1
5
2
8
3
6

MS.com Platinum
BACK
BICEPS
TRAPS
OBLIQUES

10
12
11
2
3
7
1
5
9
4
6

PUSH B
YouTube
GLUTES
QUADS
HAMSTRINGS
CALVES

Friday
1
6
2
3
8
4
7
5

PULL B
YouTube
CHEST
TRICEPS
SHOULDERS
ABS

11
10
9
8
1
6
2
4
3
5

MS.com Platinum
BACK
BICEPS
TRAPS
OBLIQUES

14
13
16
17
10
15
6
7
9
2
4
3
5
1

PUSH A

PUSH B

LEGS A

Thursday

2
3
7
6
1
5
9
4

YouTube
GLUTES
QUADS
HAMSTRINGS
CALVES

10
8
7
5
1
3
2
4
9

PULL A
YouTube
CHEST
TRICEPS
SHOULDERS
ABS

Wednesday
1
6
2
5
4
3

YouTube / Platinum
Choose a circuit from
Month 1 or Month 2
or from the EXCLUSIVE
Section

26
18
2