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 c
to CONTINUE to train with the MONTH 3 SCHEDULE for another FOUR WEEKS before you
DELOAD AGAIN. Continue this process for as long as you are using this program and seeing cont
gains!

NOTE: The "C" workouts are alternates for the "A" workouts when you finish MONTH 3. This w
continue with the MONTH 3 schedule after your deload week and you will have different workouts
from.
 t INCREASE your
LIFT!

as you progress and the last thing

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

2. You won't run the risk of

nch and need another entire week
he high volume of training required

TH 3 workout calendar, however

MONTH 3, you are going to still
reduce your weights on every lift
it needs to get stronger, but still
WEEK IS OVER, you can choose
R WEEKS before you need to
rogram and seeing continuous

ish MONTH 3. This way, you

ave different workouts to choose
 MONTH 1
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
1 2 3 4 5 6 2
7
PUSH A CIRCUIT A PULL A CIRCUIT B LEGS A REST
YouTube YouTube MS.com Platinum MS.com Platinum YouTube
CHEST 15-Minute HIIT BACK 15-Minute HIIT GLUTES
TRICEPS TOTAL BODY BICEPS TOTAL BODY QUADS
SHOULDERS Ladder Style TRAPS Tabata Style HAMSTRINGS
ABS OBLIQUES CALVES
83 94 10
5 11
6 12
7 13
8 14
9
REST or CIRCUIT A
PUSH A PULL A CIRCUIT B LEGS A REST PUSH A
YouTube YouTube MS.com Platinum MS.com Platinum YouTube YouTube
CHEST 15-Minute HIIT BACK 15-Minute HIIT GLUTES CHEST
TRICEPS TOTAL BODY BICEPS TOTAL BODY QUADS TRICEPS
SHOULDERS Ladder Style TRAPS Tabata Style HAMSTRINGS SHOULDERS
ABS OBLIQUES CALVES ABS
10
15 16
11 12
17 13
18 14
19 15
20 16
21
REST or CIRCUIT A LEGS A REST or CIRCUIT A
PULL A CIRCUIT B REST PUSH A
YouTube MS.com Platinum MS.com Platinum YouTube YouTube YouTube
15-Minute HIIT BACK 15-Minute HIIT GLUTES CHEST 15-Minute HIIT
TOTAL BODY BICEPS TOTAL BODY QUADS TRICEPS TOTAL BODY
Ladder Style TRAPS Tabata Style HAMSTRINGS SHOULDERS Ladder Style
OBLIQUES CALVES ABS
24
21
20
23
22
17
11
1534297 25
14
22
21
12
24
10
18
23
2341586 26
23
22
13
25
19
24
11
9
1
6
2
5
4
3 27
24
10
23
18
26
12
20
25
2
3
7
6
1
5
9
4 28
25
24
23
27
13
21
26
11
1
6
2
3
8
4
7
5 29
18
26
25
12
24
28
22
27
4
7
6
9
1
5
2
8
3 27
26
25
13
29
10
23
28
11
1
6
5
8
7
2
3
9
4
REST or CIRCUIT A
PULL A CIRCUIT B LEGS A REST PUSH A PULL A
MS.com Platinum MS.com Platinum YouTube YouTube YouTube MS.com Platinum
BACK 15-Minute HIIT GLUTES CHEST 15-Minute HIIT BACK
BICEPS TOTAL BODY QUADS TRICEPS TOTAL BODY BICEPS
TRAPS Tabata Style HAMSTRINGS SHOULDERS Ladder Style TRAPS
OBLIQUES CALVES ABS OBLIQUES
24
12
29 25
13
30 26
14 27 28
16 29 30
12
24
LEGS A
CIRCUIT B
MS.com Platinum YouTube
15-Minute HIIT GLUTES
TOTAL BODY QUADS
Tabata Style HAMSTRINGS
CALVES

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

 MONT
Sunday Monday Tuesday
13 241 3152
PUSH B PULL B LEGS B
YouTube MS.com Platinum YouTube
CHEST BACK GLUTES
TRICEPS BICEPS QUADS
SHOULDERS TRAPS HAMSTRINGS
ABS OBLIQUES CALVES
10
8327 11
9438 12
10
5419
REST OR CIRCUIT C
PUSH B PULL B
YouTube YouTube MS.com Platinum
20-Minute HIIT CHEST BACK
TOTAL BODY TRICEPS BICEPS
Circuit Style SHOULDERS TRAPS
ABS OBLIQUES
14
13
17
10
15
5126 15
10
18
16
11
2736 16
19
17
12
734
REST OR CIRCUIT C
LEGS B PUSH B
YouTube YouTube YouTube
GLUTES 20-Minute HIIT CHEST
QUADS TOTAL BODY TRICEPS
HAMSTRINGS Circuit Style SHOULDERS
CALVES ABS
13
24
21
20
23
22
17
11
153429786 13
25
14
22
21
12
24
10
18
23
2341586 15
10
26
23
22
13
25
19
24
11
34526197
 13
24
21
20
23
22
17
11
153429786 13
25
14
22
21
12
24
10
18
23
2341586 15
10
26
23
22
13
25
19
24
11
34526197
REST OR CIRCUIT C
PULL B LEGS B
MS.com Platinum YouTube YouTube
BACK GLUTES 20-Minute HIIT
BICEPS QUADS TOTAL BODY
TRAPS HAMSTRINGS Circuit Style
OBLIQUES CALVES
28
24
12
29
734 29
25
30
13
8415 22
14
13
10
31
5126
PUSH B PULL B LEGS B
YouTube MS.com Platinum YouTube
CHEST BACK GLUTES
TRICEPS BICEPS QUADS
SHOULDERS TRAPS HAMSTRINGS
ABS OBLIQUES CALVES

UPGRADE TO PLATINUM FOR ONE MONTH FRE

 MONTH 2
Wednesday Thursday Friday
4623 5734 68415
CIRCUIT D
PUSH B PULL B
MS.com Platinum YouTube MS.com Platinum
20-Minute HIIT CHEST BACK
TOTAL BODY TRICEPS BICEPS
Tabata Style SHOULDERS TRAPS
ABS OBLIQUES
10
13
11
6512 12
11
7623 12
13
8734
CIRCUIT D
LEGS B PUSH B
YouTube MS.com Platinum YouTube
GLUTES 20-Minute HIIT CHEST
QUADS TOTAL BODY TRICEPS
HAMSTRINGS Tabata Style SHOULDERS
CALVES ABS
17
20
13
18
5184 18
10
13
21
14
19
512 19
22
20
15
11
362
CIRCUIT D
PULL B LEGS B
MS.com Platinum YouTube MS.com Platinum
BACK GLUTES 20-Minute HIIT
BICEPS QUADS TOTAL BODY
TRAPS HAMSTRINGS Tabata Style
OBLIQUES CALVES
16
27
24
10
23
18
26
12
25
20
49516732 17
28
25
24
23
27
13
21
26
11
57483261 10
13
29
18
26
25
12
24
28
22
27
739516284
 16
27
24
10
23
18
26
12
25
20
49516732 17
28
25
24
23
27
13
21
26
11
57483261 10
13
29
18
26
25
12
24
28
22
27
739516284
PUSH B PULL B LEGS B
YouTube MS.com Platinum YouTube
CHEST BACK GLUTES
TRICEPS BICEPS QUADS
SHOULDERS TRAPS HAMSTRINGS
ABS OBLIQUES CALVES
23
11
3 24
12
4 25
13
51

TINUM FOR ONE MONTH FREE - PROMO CODE: FREEFITNESS

 Saturday
279516
LEGS B
YouTube
GLUTES
QUADS
HAMSTRINGS
CALVES
13
14
95184
PULL B
MS.com Platinum
BACK
BICEPS
TRAPS
OBLIQUES
20
10
12
21
16
473
PUSH B
YouTube
CHEST
TRICEPS
SHOULDERS
ABS
15
19
27
13
25
26
29
10
28
23
11
349265871
 15
19
27
13
25
26
29
10
28
23
11
349265871
CIRCUIT D
MS.com Platinum
20-Minute HIIT
TOTAL BODY
Tabata Style

18
26
2
 MONT
Sunday Monday Tuesday
15342 23415 345261
PUSH A PULL A LEGS A
YouTube MS.com Platinum YouTube
CHEST BACK GLUTES
TRICEPS BICEPS QUADS
SHOULDERS TRAPS HAMSTRINGS
ABS OBLIQUES CALVES
831542967 10
94231578 10
11
53426189
PUSH A PULL A LEGS A
YouTube MS.com Platinum YouTube
CHEST BACK GLUTES
TRICEPS BICEPS QUADS
SHOULDERS TRAPS HAMSTRINGS
ABS OBLIQUES CALVES
14
13
16
17
10
15
15342976 15
14
17
10
18
16
11
234158 16
15
18
19
17
12
11
3452619
PUSH A PULL A LEGS A
YouTube MS.com Platinum YouTube
CHEST BACK GLUTES
TRICEPS BICEPS QUADS
SHOULDERS TRAPS HAMSTRINGS
ABS OBLIQUES CALVES
21
20
23
22
17
11
1534297 14
22
21
12
24
10
18
23
2341586 23
22
13
25
19
24
11
3452619
PUSH A PULL A LEGS A
YouTube MS.com Platinum YouTube
 CHEST BACK GLUTES
TRICEPS BICEPS QUADS
SHOULDERS TRAPS HAMSTRINGS
ABS OBLIQUES CALVES
12
24
28
27
14
22
23
11
32519674 25
13
29
28
23
12
24
10
11
432815 14
22
23
29
13
25
11
519236

UPGRADE TO PLATINUM FOR ONE MONTH FRE

 MONTH 3
Wednesday Thursday Friday
49516732 57483261 673951284
PUSH B PULL B LEGS B
YouTube MS.com Platinum YouTube
CHEST BACK GLUTES
TRICEPS BICEPS QUADS
SHOULDERS TRAPS HAMSTRINGS
ABS OBLIQUES CALVES
10
12
11
64951732 10
13
12
11
75483261 12
14
13
11
873951624
PUSH B PULL B LEGS B
YouTube MS.com Platinum YouTube
CHEST BACK GLUTES
TRICEPS BICEPS QUADS
SHOULDERS TRAPS HAMSTRINGS
ABS OBLIQUES CALVES
17
10
16
15
19
12
20
13
18
49516732 18
17
16
20
10
13
21
14
19
11
57483261 19
12
18
17
21
22
20
15
739516284
PUSH B PULL B LEGS B
YouTube MS.com Platinum YouTube
CHEST BACK GLUTES
TRICEPS BICEPS QUADS
SHOULDERS TRAPS HAMSTRINGS
ABS OBLIQUES CALVES
24
10
23
18
26
12
25
20
49516732 25
24
23
27
13
21
26
11
57483261 18
26
25
12
24
28
22
27
739516284
PUSH B PULL B LEGS B
YouTube MS.com Platinum YouTube
 CHEST BACK GLUTES
TRICEPS BICEPS QUADS
SHOULDERS TRAPS HAMSTRINGS
ABS OBLIQUES CALVES
23
12
24
10
30
13
25
11
51432 24
12
31
13
25
11
5143 25
13
51

TINUM FOR ONE MONTH FREE - PROMO CODE: FREEFITNESS

 Saturday
10
27349856
Rest OR Circuit
YouTube / Platinum
Choose a circuit from
Month 1 or Month 2
or from the EXCLUSIVE
Section
13
12
15
10
14
934265871
Rest OR Circuit
YouTube / Platinum
Choose a circuit from
Month 1 or Month 2
or from the EXCLUSIVE
Section
20
13
19
14
22
10
21
16
349265871
Rest OR Circuit
YouTube / Platinum
Choose a circuit from
Month 1 or Month 2
or from the EXCLUSIVE
Section
27
26
13
25
29
10
28
23
11
349265871
Rest OR Circuit
YouTube / Platinum
 Choose a circuit from
Month 1 or Month 2
or from the EXCLUSIVE
Section
18
26
2