Day 1
Day 2
Make a Chang to this , 4 Weeks Build Than 4 Weeks Bulk, 4 weeks build 4 weeks Bulk 4 Days a week
Fix it
CORE EVERY other DAY
Day 3
Day 4
Day 5
Build
Shoulders
+Abs
Build
Shoulders
+Abs
Build Legs +
Abs
Cardio And
Mobility 645
W1
Cardio And
Mobility 645
W2
Build
Shoulders
+Abs
Build
Shoulders
+Abs
Build Legs +
Abs
Build
Shoulders
+Abs
Build
Shoulders
+Abs
Build Legs +
Abs
Cardio And
Mobility645W5
Build Legs +
Abs
Cardio And
Mobility
645W6
Build Chest
and tris
Abs+
Build Chest
and tris Or
Tempo
Abs+
Build Chest
and tris
Abs+
Build Chest
and tris Or
Tempo
Abs+
Build Chest
and tris
Abs+
Build Chest
and tris Or
Tempo
Abs+
Bulk Chest \
Bulk Back
Build Back
and bis
Bulk Legs &
Core
Bulk
Shoulders \
Bulk Arms
Total Body +
Core
Cardio And
Mobility
645W7
Bulk Chest \
Bulk Back
Bulk Legs &
Core
Total Body +
Core
Week 9
Bulk Chest \
Bulk Back
Bulk Legs &
Core
Week 10
Bulk Chest \
Bulk Back
Bulk Legs &
Core
Week 11
Bulk Chest \
Bulk Back
Bulk Legs &
Core
Bulk Chest \
Bulk Back
Bulk Legs &
Core
Bulk
Shoulders \
Bulk Arms
Bulk
Shoulders \
Bulk Arms
Bulk
Shoulders \
Bulk Arms
Bulk
Shoulders \
Bulk Arms
Bulk
Shoulders \
Bulk Arms
Cardio And
Mobility
645W8
Cardio And
Mobility
645W9
Cardio And
Mobility
645W10
Cardio And
Mobility
645W11
Cardio And
Mobility
645W12
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 12
Build Back
and bis Or
Tempo
Build Back
and bis
Build Back
and bis Or
tempo
Build Back
and bis
Build Back
and bis Or
tempo
2
Week 13
Build Legs +
Abs
Build Legs +
Abs
Total Body +
Core
Total Body +
Core
Total Body +
Core
Total Body +
Core
Day 6
Cardio And
Mobility645
W3
Cardio And
Mobility
645W4
Do
Push\Pull\
Legs\Rest3
days
Day 7