TABLE OF CONTENTS

INTRO

• YOUR JOURNEY BEGINS!

NUTRITION

• NUTRITION: THE PROGRAM
• TIPS FOR SUCCESS
• HOW MUCH TO EAT?
• WHAT ABOUT CHEAT MEALS?
• PROTEIN: MUSCLE FOOD
• CARBS: BRAINS AND BRAWN FUEL
• VEGETABLES: FREE FOOD
• ESSENTIAL FATS: THE FRIENDLY FATS
• HOW MUCH FAT IS IN THIS THING, ANYWAY?
• FRUITS: NATURE’S DESSERT
• GROCERY SHOPPING LIST
• PORTION SIZES
• FULL DAY NUTRITION PLAN
• SUCCESS FACTOR
• HEALTHY PROTEIN
• VEGETARIAN PROTEIN
• CARBS/WHOLE GRAINS
• VEGETABLES
• DAIRY/EGGS
• HEALTHY FATS
• FRUITS
• SUPPLEMENTS

TRAINING – MALES

• THREE WORKOUT ESSENTIALS
• WEEKS: 1-4
• WEEKS: 1-4 MONDAY: LEGS
• WEEKS: 1-4 TUESDAY: CHEST, TRICEPS & CARDIO
• WEEKS: 1-4 WEDNESDAY: BACK & BICEPS
• WEEKS: 1-4 THURSDAY: ABS & CARDIO
• WEEKS: 1-4 FRIDAY: SHOULDERS
• WEEKS: 1-4 SATURDAY: ABS & CARDIO
• CARDIO
• WEEKS: 5-8
• WEEKS: 5-8 MONDAY: CHEST, TRICEPS & CARDIO
• WEEKS: 5-8 TUESDAY: BACK & BICEPS
• WEEKS: 5-8 WEDNESDAY: LEGS
• WEEKS: 5-8 THURSDAY: SHOULDERS & CARDIO
• WEEKS: 5-8 FRIDAY: ARMS
• WEEKS: 5-8 SATURDAY: ABS & CARDIO
• WEEKS: 9-12
• WEEKS: 9-12 MONDAY: BACK
• WEEKS: 9-12 TUESDAY: CHEST & ABS
• WEEKS: 9-12 WEDNESDAY: LEGS
• WEEKS: 9-12 THURSDAY: ARMS & CARDIO
• WEEKS: 9-12 FRIDAY: SHOULDERS
• WEEKS: 9-12 SATURDAY: LEGS, ABS & CARDIO
• AT-HOME WORKOUT OPTION
• AT HOME WORKOUT: THE DETAILS
• A FINAL WORD OF ENCOURAGEMENT

TRAINING – FEMALES

• THREE WORKOUT ESSENTIALS
• WEEKS: 1–2
• WEEKS: 1-2 MONDAY: SHOULDERS, CHEST & TRICEPS
• WEEKS: 1–2 TUESDAY: LEGS
• WEEKS: 1–2 WEDNESDAY: BACK, BICEPS & AB
• WEEKS: 1–2 THURSDAY: LEGS
• WEEKS: 1–2 FRIDAY: SHOULDERS & CARDIO
• WEEKS: 1–2 SATURDAY: CARDIO
• WEEKS: 3–4
• WEEKS: 3–4 MONDAY: SHOULDERS, CHEST & TRICEPS
• WEEKS: 3–4 TUESDAY: LEGS
• WEEKS: 3–4 WEDNESDAY: BACK, BICEPS & ABS
• WEEKS: 3–4 THURSDAY: LEGS
• WEEKS: 3–4 FRIDAY: SHOULDERS & CARDIO
• WEEKS: 3–4 SATURDAY: CARDIO
• WEEKS: 5–8
• WEEKS: 5–8 MONDAY: HAMSTRINGS, GLUTES & ABS
• WEEKS: 5–8 TUESDAY: SHOULDERS & CARDIO
• WEEKS: 5–8 WEDNESDAY: BACK, BICEPS & CARDIO
• WEEKS: 5–8 THURSDAY: QUADS, CALVES & CARDIO
• WEEKS: 5–8 FRIDAY: CHEST, TRICEPS & CARDIO
• WEEKS: 5–8 SATURDAY: CARDIO
• WEEKS: 9–12
• WEEKS: 9–12 MONDAY: LEGS & GLUTES
• WEEKS: 9–12 TUESDAY: BACK & BICEPS
• WEEKS: 9–12 WEDNESDAY: CHEST & TRICEPS
• WEEKS: 9–12 THURSDAY: SHOULDERS, CALVES & ABS
• WEEKS: 9–12 FRIDAY: LEGS & GLUTES
• WEEKS: 9–12 SATURDAY: CARDIO
• A FINAL WORD OF ENCOURAGEMENT