"The System" 12 Week Workouts Calendar Phase 1 Phase 2 Phase 3 Color Code Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11 Week 12 Back Day 1 Evaluation TEST Lower Body Cardio Back Core on Bar Day 2 Lower Body Upper Body Cardio Upper Body Cardio Cardio Lower Body Day 3 Upper Body Core on Bar Upper Body Upper Body Core Ground Upper Body Shoulders Chest Lower Body Upper Body Chest Cardio Lower Body Lower Body Chest Lower Body Lower Body Core Cardio Upper Body Core Ground Day 4 Core Ground Core Ground Lower Body Cardio Upper Body Lower Body Upper Body Back Cardio Chest Upper Body Day 5 Cardio Back Lower Body Core on Bar Lower Body Back Shoulders Cardio Cardio Day 6 Lower Body Chest Chest Lower Body Shoulders Chest Shoulders Core on Bar Shoulders Chest Day 7 Chest Shoulders Back Chest Core Ground Core on Bar Back Core on Bar Core Ground Back Evaluation TEST REST Week 1 Workouts Quote: Be the best YOU can be! Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day 1 1 1 1 1 2 2 2 2 2 2 3 3 3 3 3 4 4 4 4 4 5 5 5 5 6 7 7 7 7 7 Exercices Test - Pushups Test - Pullups Test - Squats Test - Situps Test - Dips High Knees Squats Jumping Lunges Wall Sit Calf Raises Side Hops Chinups Regular Pushups 90 Degree Pullup Holds Reverse Chair Dips Shoulder Press Ups Bicycle Kicks Sit-Ups Side Plank (Alternate Sides) V hold Crunches Jumping Jacks Running in place Jogging Mid Pace Explosive Sprints REST Wide Pushups Incline Pushups Decline Pushups Regular Explosive Pushups 90 Degree Pushup Hold Reps Max 1min Max 30sec Max 1min Max 1min Max 30sec 30sec 30sec 30sec 30sec 20sec 20sec 10 15 15sec 15 10 20sec 15 30sec 15sec 15 1min 30sec 5min 5 REST 20 15 15 10 10sec Sets 2–3 2–3 2–3 2–3 2–3 3–4 3–4 3–4 3–4 3–4 3–4 3–4 3–4 3–4 3–4 3–4 3–4 3–4 3–4 3–4 3–4 3–4 3–4 3–4 3–4 REST 3–4 3–4 3–4 3–4 3–4 Rest 1min 1min 1min 1min 1min 30sec 30sec 30sec 50sec 35sec 45sec 30sec 30sec 35sec 45sec 35sec 30sec 35sec 30sec 35sec 30sec 30sec 45sec 1min 2min REST 30sec 35sec 45sec 50sec 45sec Week 2 Workouts Quote: It only counts when it hurts! Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day 1 1 1 1 1 2 2 2 3 3 3 3 4 5 5 5 5 6 6 6 6 7 7 7 7 Exercices Sumo Squats In Place Jumps Butt Kicks Alternate Low Duck Walk Single Leg Calf Raises Close Pushups Pullups Dips Knee Raises 90 Degree Flutter Kicks Parallel Bar Knee Raises 90 Degree Core Hold REST Wide Grip Pullups Close Grip Pullups 5sec Down Pullup Releases Pullup Hold Side to Side 5sec Down and up Squats 1 Leg Wall Sit Jump Squats on Platform One Leg Raises on Platform Pike Pushups Quarter Dip Bounce Hold Hindu Pushups Handstand Wall Hold Reps 30sec 20sec 30sec 30sec 40sec 15 10 12 20sec 20sec 25sec 10sec REST 10 8 5 8 5 30sec 10 12 10 15sec 10 15sec Sets 3–4 3–4 3–4 3–4 3–4 4–5 4–5 4–5 3–4 3–4 3–4 3–4 REST 3–4 3–4 3–4 3–4 3–4 3–4 3–4 3–4 3–4 3–4 3–4 3–4 Rest 30sec 35sec 30sec 35sec 30sec 30sec 35sec 45sec 30sec 35sec 40sec 1min REST 30sec 35sec 40sec 50sec 30sec 40sec 55sec 40sec 30sec 50sec 55sec 1min Week 3 Workouts Quote: You get what you put in! Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day 1 1 1 1 2 3 3 3 3 4 4 4 4 5 5 5 5 6 6 6 6 7 7 7 7 Exercices Jump Rope or Fake It Bunny Hops Half Burpees Explosive Squats REST Dips Chinups Regular Puhsups Knee Raises Crunches Laying down Knee Rolls Plank 6 Inches Scissor Kicks Squats Lunges Jump Squats Jumping Lunges Inner Pushups Spider Pushups Pseudo Pushups Wide Pushups Close Grip Chinups Wide Grip Chinups Chin Above Bar Hold 5sec Up and Down Pullups Reps 1min 30sec 40sec 10 REST 12 12 15 10 30sec 30sec 1min 30sec 20 20 15 15 12 15 8 18 10 8 20sec 4 Sets 3–4 3–4 3–4 3–4 REST 4–5 4–5 4–5 4–5 4–5 4–5 4–5 4–5 4–5 4–5 4–5 4–5 4–5 4–5 4–5 4–5 4–5 4–5 4–5 4–5 Rest 30sec 45sec 1min 1min REST 30sec 35sec 30sec 55sec 30sec 30sec 40sec 50sec 30sec 35sec 35sec 45sec 30sec 40sec 35sec 1min 30sec 40sec 50sec 1min Week 4 Workouts Quote: No struggle no progress! Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day 1 2 2 2 2 3 3 3 4 4 4 4 4 5 5 5 5 6 6 6 6 7 Exercices REST High Knees Burpees Mountain Climbers Run on Incline Regular Pushups Explosive Dips Wide Pullups Jog Mid Pace Squats Alternating Lunges Step Ups on Platform Calf Raises 90 Degree Leg Raises 90 Degree Scissor Kicks Knee Raises In and Outs Incline Pushups Decline Pushups Regular Clap Pushups 5sec down up Pushups REST Reps REST 30sec 8 30sec 2min 18 10 12 30sec 30sec 30sec 30sec 30sec 20sec 20sec 25sec 15sec 20 15 10 5 REST Sets REST 4–5 4–5 4–5 4–5 4–5 4–5 4–5 4–5 4–5 4–5 4–5 4–5 4–5 4–5 4–5 4–5 4–5 4–5 4–5 4–5 REST Rest REST 30sec 40sec 45sec 1min 30sec 40sec 50sec 30sec 30sec 25sec 40sec 1min 30sec 35sec 40sec 55sec 30sec 40sec 50sec 1min REST Week 5 Workouts Quote: Failure is part of the process, quitting is not! Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day 1 1 1 1 2 2 2 2 3 3 3 3 4 4 4 5 6 6 6 6 7 7 7 7 Exercices Extra Wide Pullups Circle Chinups Archer Pullups Explose up Slow Down Chinups Explosive Pullups - Pull Down Dips on top of Bar Regular Pushups Full body Triceps extensions Alternating side Heel touch Alternating side Full sit-ups Alternating side Plank holds Sit-Ups 1 Mile Run Jump Squats 90 Degree Squat Hold REST Jumps on Higher Platform One leg Jumps Higher Platform Squat, Jump, Squat Lunge, Calf Raise, Lunge Wide Clap Pushups Type-Writer Pushups Inner Pushups Lean Forward Dips Lean Forward Reps 10 7 10 10 6 8 10 7 20 20 30sec 20 X 15 30sec REST 15 14 10 20 10 10 15 12 Sets 4–5 4–5 4–5 4–5 4–5 4–5 4–5 4–5 4–5 4–5 4–5 4–5 1–2 1–2 1–2 REST 4–5 4–5 4–5 4–5 4–5 4–5 4–5 4–5 Rest 30sec 40sec 45sec 1min 30sec 35sec 40sec 50sec 30sec 40sec 50sec 1min 4min 1min 2min REST 40sec 45sec 1min 1min 30sec 40sec 45sec 40sec Week 6 Workouts Quote: Believe to achieve! Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day 1 1 1 1 2 2 2 2 3 4 4 4 4 4 5 5 5 5 5 5 6 6 6 6 7 7 7 7 Exercices Full leg raises Knee Alternating Side raises Full Body Raises Knee Raises Sprints Hop Jumps Low side to side walks Jogging REST Regular Grip Pullups Regular Pushups 90 Degree Pullups Holds Shoulder Press Ups Reverse Chair Dips Squats High Knees Jumping Lunges Calf Raises Wall Sit Side Hops Alternating arm step up on platform Handstand Walk out from wall Pike Pushups Pike Hold Situps Situp Twists up down V-Hold 12 inch leg press in and outs Reps 8 20 5 15 10 10 10 1min REST 12 18 20sec 12 18 35sec 35sec 35sec 35sec 35sec 35sec 30sec 5 15 20sec 25 14 30sec 15 Sets 4–5 4–5 4–5 4–5 4–5 4–5 4–5 4–5 REST 4–5 4–5 4–5 4–5 4–5 4–5 4–5 4–5 4–5 4–5 4–5 4–5 4–5 4–5 4–5 4–5 4–5 4–5 4–5 Rest 30sec 40sec 50sec 1min 55sec 45sec 55sec 1min REST 30sec 30sec 35sec 45sec 35sec 30sec 30sec 30sec 40sec 30sec 45sec 40sec 50sec 1min 1min 30sec 40sec 50sec 1min Week 7 Workouts Quote: If it was easy everyone would do it! Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day 1 2 2 2 2 3 3 3 3 3 4 4 4 4 4 5 5 5 5 6 7 7 7 7 Exercices REST Jump Rope or Fake It Bunny Hops Explosive Squats Half Burpees Decline Pushups Incline Pushups Wide Pushups Regular Explosive Pushups Pulsating 90 Degree Hold Sumo Squats In Place Jumps Single Leg Calf Raises Alternate Low Duck Walk Butt Kicks Alternate Wide Grip Pullups 5sec Down Pullup Releases Close Grip Pullups 90 Degree Side to Side REST 110 Degree Flutter Kicks Explosive Knee Raises Parellel Bar Knee Raises 90 Degree Core Hold Reps REST 2min 40sec 14 50sec 18 20 22 10 10sec 15 10 15 30sec 15 12 5 8 8 REST 25sec 20 15sec 15sec Sets REST 4–5 4–5 4–5 4–5 4–5 4–5 4–5 4–5 4–5 4–5 4–5 4–5 4–5 4–5 4–5 4–5 4–5 4–5 REST 4–5 4–5 4–5 4–5 Rest REST 40sec 50sec 1min 1min 30sec 35sec 45sec 50sec 45sec 20sec 35sec 20sec 35sec 30sec 30sec 35sec 40sec 50sec REST 25sec 30sec 40sec 55sec Week 8 Workouts Quote: Pain is temporary, quitting lasts forever! Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day 1 1 1 2 2 2 2 2 3 3 3 3 4 5 5 5 5 6 6 6 6 7 7 7 7 Exercices Pushup Pyramid Pullups Pyramid Dips Pyramid Alternating Pulsating Lunge Hold Lunges Pulsating Squat hold Squats Jump Squats Run on Incline/Decline Burpees Mountain Climbers Touch both Knee Jumps REST Hindu Pushups Quarter Dip Bounce Hold Pike Pushups Handstand Wall Hold Inner Pushups Walk forward and back Pushups Pseudo Pushups Wide Pushups Circle Chinups Extra Wide Pullups Explose up Slow Down Chinups Archer Pullups Reps 1,2,3,4,5 1,2,3,4,5 1,2,3,4,5 30sec 15 30sec 20 10 3min 8 30sec 30sec REST 15 20sec 15 30sec 16 15 10 22 10 12 8 10 Sets 5–6 5–6 5–6 5–6 5–6 5–6 5–6 5–6 5–6 5–6 5–6 5–6 REST 5–6 5–6 5–6 5–6 5–6 5–6 5–6 5–6 5–6 5–6 5–6 5–6 Rest 1min 1min 1min 30sec 30sec 30sec 50sec 1min 30sec 40sec 45sec 1min REST 40sec 50sec 55sec 1min 40sec 40sec 45sec 1min 35sec 40sec 45sec 1min Week 9 Workouts Quote: Don’t count the days, make the days count! Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day 1 1 1 1 2 3 3 3 3 4 4 4 4 5 5 6 6 6 6 7 7 7 Exercices Full Toe Touch Half crunch/Full crunch Alternating side Toe Touch Full Body In and Outs REST Alternating Pistol Squats Squats 1 Leg Calf Raises Bodyweight Dead lift one leg Muscle Ups Regular Pushups Regular Pullups Dips Light jog warm up 3 Mile Run Elevated Pike Hold Handstand Walk out from wall Pike Pushups Alternating arm step up on platform Leg Raises Windshield Wipers Tucked front Lever hold Reps 12 10 12 10 REST 10 25 20 10 5 15 10 12 1 1 30sec 7 20 30sec 15 10 10sec Sets 6–7 6–7 6–7 6–7 REST 6–7 6–7 6–7 6–7 6–7 6–7 6–7 6–7 1 1 6–7 6–7 6–7 6–7 6–7 6–7 6–7 Rest 30sec 45sec 45sec 1min REST 40sec 45sec 40sec 50sec 30sec 45sec 45sec 1min 2min X 40sec 50sec 1min 1min 30sec 45sec 1min Week 10 Workouts Quote: It never gets easier, you just get stronger! Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day 1 2 2 2 3 3 3 3 4 4 4 4 5 5 5 5 6 7 7 7 7 Exercices REST Regular Pushups Inner Pushups Wide Pushups Squats Lunges Jump Squats Jump Lunges Regular Pullups Inner Pullups Wide Pullups Chinup Head Bangers Sprints Hop Jumps Low side to side walks Jogging REST Ground Windshield Wipers 90 Degree Leg Ups Bicycle Kicks Crunches Reps REST 15 12 20 15 15 12 12 14 10 12 5 10 10 10 45sec REST 12 12 30sec 10 Sets REST 6–8 6–8 6–8 6–8 6–8 6–8 6–8 6–8 6–8 6–8 6–8 6–8 6–8 6–8 6–8 REST 6–8 6–8 6–8 6–8 Rest REST 30sec 40sec 1min 30sec 40sec 50sec 1min 30sec 35sec 45sec 1min 55sec 45sec 55sec 1min REST 30sec 45sec 40sec 1min Week 11 Workouts Quote: Success is a matter of hanging on when others have let go! Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day 1 1 1 1 2 2 2 2 3 3 3 3 4 4 4 5 6 6 6 6 7 7 7 7 Exercices Muscle Ups Inner Pushups Straight Bar Dips Wide Pullups Alternating Pistol Squats Low Duck Walk 1 Leg Calf Raises Bodyweight Dead lift one leg Incline Pushups Decline Pushups Ground Wide Pushups Clap Pushups Jog warmup 1/2 mile fast pace 1/2 slow pace REST Hanging Bicycle Kicks Leg Raises Alternating One arm hang L-sit Knee Raises 5sec Up and Down Pullups Wide Grip Chinups Chin Above Bar Hold Close grip Pullups Reps 7 10 8 5 12 20sec 15 14 20 15 20 5 1min 1 1 REST 30sec 15 5sec 20 10 12 10sec 12 Sets 6–9 6–9 6–9 6–9 6–9 6–9 6–9 6–9 6–9 6–9 6–9 6–9 1–2 1–2 1–2 REST 6–9 6–9 6–9 6–9 6–9 6–9 6–9 6–9 Rest 30sec 40sec 35sec 2min 40sec 45sec 50sec 1min 30sec 35sec 45sec 1min 1min 2min 2min REST 30sec 40sec 50sec 1min 30sec 40sec 50sec 1min Week 12 Workouts Quote: Always remember where you came from! Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day Day 1 1 1 1 2 2 2 2 3 3 3 3 3 4 4 4 4 5 6 7 7 7 7 7 Exercices Handstand Pushups wall assisted Pushups stance shoulder walk outs Pike Pushups Handstand Hold Muscle Ups Pushups Dips Pullups High Knees Squats Jumping Lunges Wall Sit Calf Raises Clap Pushups Type-Writer Pushups Inner Pushups 90 Degree Pushups Hold REST REST Test - Pushups Test - Pullups Test - Squats Test - Situps Test - Dips Reps 5 10 14 45sec 8 15 15 10 30sec 30sec 30sec 30sec 30sec 12 12 12 10sec REST REST Max 1min Max 30sec Max 1min Max 1min Max 30sec Sets 6–10 6–10 6–10 6–10 6–10 6–10 6–10 6–10 6–10 6–10 6–10 6–10 6–10 6–10 6–10 6–10 6–10 REST REST 2–3 2–3 2–3 2–3 2–3 Rest 40sec 45sec 50sec 1min 30sec 40sec 45sec 1min 30sec 30sec 45sec 50sec 1min 30sec 40sec 50sec 1min REST REST 1min 1min 1min 1min 1min