The program is broken into 4 stages: the first three are 4 weeks each while week 13 is a Performance Week where you'll reach your peak. In each stage, the moves, intensity, and volume change weekly and end with a Deload Week where your intensity stays the same, but with less volume. This is to help with recovery and start the next stage fresh and ready.
Stage 1 Stage 2 Stage 3 Stage 4
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
STA
GE
1
WK1
1Lower Body Strength
2Total Body Power
3Mobility & Stability
4Upper Body Strength
5Total Body Tempo
6Cardio 45
7REST
WK2
8Lower Body Strength
9Total Body Power
10Mobility & Stability
11Upper Body Strength
12Total Body Tempo
13Cardio 45
14REST
WK3
15Lower Body Strength
16Total Body Power
17Mobility & Stability
18Upper Body Strength
19Total Body Tempo
20Cardio 45
21REST
WK4
DELOAD WEEK
22Lower Body Strength
23Total Body Power
24Mobility & Stability
25Upper Body Strength
26Total Body Tempo
27Cardio 45
28REST
STA
GE
2
WK5
29Lower Body Strength
30Total Body Power
31Mobility & Stability
32Upper Body Strength
33Total Body Tempo
34Cardio 45
35REST
WK6
36Lower Body Strength
37Total Body Power
38Mobility & Stability
39Upper Body Strength
40Total Body Tempo
41Cardio 45
42REST
WK7
43Lower Body Strength
44Total Body Power
45Mobility & Stability
46Upper Body Strength
47Total Body Tempo
48Cardio 45
49REST
WK8
DELOAD WEEK
50Lower Body Strength
51Total Body Power
52Mobility & Stability
53Upper Body Strength
54Total Body Tempo
55Cardio 45
56REST
STA
GE
3
WK9
57Lower Body Strength
58Total Body Power
59Mobility & Stability
60Upper Body Strength
61Total Body Tempo
62Cardio 45
63REST
WK10
64Lower Body Strength
65Total Body Power
66Mobility & Stability
67Upper Body Strength
68Total Body Tempo
69Cardio 45
70REST
WK11
71Lower Body Strength
72Total Body Power
73Mobility & Stability
74Upper Body Strength
75Total Body Tempo
76Cardio 45
77REST
WK12
DELOAD WEEK
78Lower Body Strength
79Total Body Power
80Mobility & Stability
81Upper Body Strength
82Total Body Tempo
83Cardio 45
84REST
STA
GE
4 WK
13
PERFORMANCE WEEK
85Lower Body Strength
86Total Body Power
87Mobility & Stability
88Upper Body Strength
89Total Body Tempo
90Cardio 45
91REST
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