| Week | Phase | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| 1 |
Anatomical Adaptation |
LTHR |
AA-Strength |
Recovery (20/1), Flex(30) |
Day Off |
AA-Strength |
Cardio (25/2) |
Day Off |
| 2 |
LTHR |
AA-Strength(3/2) |
Recovery (20/1), Flex(30) |
Day Off |
AA-Strength(3/2 |
Cardio (30/2) |
Recovery Cardio(20/1), Flex(30) |
| 3 |
Day Off |
AA-Strength(3/2 |
Cardio (30/2) |
Day Off |
Cardio Int (25/2x6/3) |
MT-Strength(2) |
Recovery (20/1), Flex(30 |
| 4 |
Muscular Transition |
Day Off |
MT-Strength(3/2) |
Cardio Int (30/3x6/3) |
Day Off |
MT-Strength(3/2) |
Cardio (30/2) |
Recovery (20/1), Flex(30 |
| 5 |
Day Off |
MT-Strength(3/2) |
Cardio Int (30/3x6/3) |
Cardio (30/1-2) |
MT-Strength(3/2) |
Cardio (30/2) |
Recovery (20/1), Flex(30 |
| 6 |
Day Off |
MT-Strength(3/2) |
Cardio Int (30/3x6/3) |
Cardio (40/1-2) |
MT-Strength(3/2) |
Cardio (30/2) |
Recovery (30/1), Flex(30) |
| 7 |
Day Off |
Cardio (25/1) |
MT-Strength(3/2) |
Recovery (25/1) |
Day Off |
Cardio (30/1-2) |
Day Off |
| 8 |
Maximum Strength |
Day Off |
LTHR |
MS-Strength(3/2) |
Recovery (20/1), Flex(30) |
LTHR |
Cardio (30/1-2) |
Cardio (20/3) |
| 9 |
Day Off |
MS-Strength(3/2) |
Recovery (20/1), Flex(30) |
Cardio (20/3) |
MS-Strength(3/2) |
Cardio (30/1-2) |
Cardio (30/2) |
| 10 |
Day Off |
MS-Strength(3/2) |
Cardio (20/3 |
Cardio (30/2) |
MS-Strength(3/2) |
Cardio (30/1-2) |
Cardio (30/2) |
| 11 |
Day Off |
Recovery (25/1) |
MS-Strength(3/2) |
Recovery (25/1), Flex(30) |
Day Off |
Cardio (35/1-2) |
Day Off |
| 12 |
Power Endurance |
Day Off |
PE-Strength(2) |
Cardio Int (25/4x3/4-5a) |
Recovery (20/1), Flex(30) |
PE-Strength(2) |
Cardio (40/2) |
Cardio (25/1-2) |
| 13 |
Day Off |
PE-Strength(2) |
Cardio Int (25/4x3/4-5a) |
Cardio (35/1-2) |
PE-Strength(2) |
Cardio (25/1-2) |
Cardio (40/2) |
| 14 |
Day Off |
PE-Strength(2) |
Cardio Int (35/5x3/4-5a) |
Cardio (35/1-2) |
PE-Strength(2) |
Cardio (40/1-2) |
Cardio (45/2) |
| 15 |
Day Off |
Cardio (25/1-2) |
PE-Strength(2) |
Recovery (25/1), Flex(30) |
Day Off |
Cardio (35/1-2) |
Day Off |
| 16 |
Strength Maintenance |
Day Off |
LTHR |
SM-Strength(2) |
Recovery (25/1), Flex(30) |
LTHR |
Cardio (25/1-2) |
Cardio (45/2) |
| 17 |
Day Off |
Cardio (45/<4) |
SM-Strength(2) |
Cardio (45/2) |
Recovery (25/1), Flex(30) |
Cardio (45/2) |
Cardio (25/1-2) |
| 18 |
Day Off |
Cardio (45/<4) |
SM-Strength(2) |
Cardio (45/2) |
Recovery (25/1), Flex(30) |
Cardio (45/2) |
Cardio (45/1-2) |
| 19 |
Day Off |
Cardio (25/1) |
SM-Strength(2)esday |
Recovery (30/1), Flex(30) |
Day Off |
Cardio (35/1-2) |
Day Off |