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    Gethin 12 Week Calendar

    Uploaded by

    Carlos Gallo
    This document outlines a 12-week workout program split into days focusing on different muscle groups such as legs, chest, back, and shoulders. Each week follows the same 7-day routine, with rest days included. The program instructs the user to cross off each day as it is completed to track their progress toward their goal of completing the full 12-week program.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Gethin 12 Week Calendar

    Uploaded by

    Carlos Gallo
    6K views3 pages
    This document outlines a 12-week workout program split into days focusing on different muscle groups such as legs, chest, back, and shoulders. Each week follows the same 7-day routine, with rest days included. The program instructs the user to cross off each day as it is completed to track their progress toward their goal of completing the full 12-week program.

    Original Description:

    calendario kris

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    This document outlines a 12-week workout program split into days focusing on different muscle groups such as legs, chest, back, and shoulders. Each week follows the same 7-day routine, with rest days included. The program instructs the user to cross off each day as it is completed to track their progress toward their goal of completing the full 12-week program.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    6K views3 pages

    Gethin 12 Week Calendar

    Uploaded by

    Carlos Gallo
    This document outlines a 12-week workout program split into days focusing on different muscle groups such as legs, chest, back, and shoulders. Each week follows the same 7-day routine, with rest days included. The program instructs the user to cross off each day as it is completed to track their progress toward their goal of completing the full 12-week program.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    You are on page 1of 3

    WEEKS

    1-4

    DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7


    LEGS CHEST REST BACK SHOULDERS REST LEGS
    AND AND CALVES
    TRICEPS BICEPS AND ABS

    DAY 8 DAY 9 DAY 10 DAY 11 DAY 12 DAY 13 DAY 14


    CHEST REST SHOULDERS CALVES BACK REST LEGS
    AND AND ABS AND
    TRICEPS BICEPS

    DAY 15 DAY 16 DAY 17 DAY 18 DAY 19 DAY 20 DAY 21


    CHEST BACK REST REST SHOULDERS LEGS REST
    AND AND CALVES
    TRICEPS BICEPS AND ABS

    DAY 22 DAY 23 DAY 24 DAY 25 DAY 26 DAY 27 DAY 28


    REST BACK SHOULDERS CHEST REST REST LEGS
    AND
    BICEPS

    WWW.BODYBUILDING.COM/GETHIN

    DAY 1 CROSS OFF EACH DAY WHATS YOUR GOAL?


    BACK AS YOU COMPLETE THE
    AND
    BICEPS
    PROGRAM TO KEEP TRACK
    OF YOUR PROGRESS
    ACHIEVE YOUR GOAL: YES / NO
    WEEKS
    5-8

    DAY 29 DAY 30 DAY 31 DAY 32 DAY 33 DAY 34 DAY 35


    TRICEPS REST REST SHOULDERS CHEST LEGS BACK
    CALVES AND BICEPS
    AND ABS TRICEPS AND ABS

    DAY 36 DAY 37 DAY 38 DAY 39 DAY 40 DAY 41 DAY 42


    REST REST SHOULDERS CHEST LEGS REST BACK
    AND TRICEPS AND
    CALVES AND ABS BICEPS

    DAY 43 DAY 44 DAY 45 DAY 46 DAY 47 DAY 48 DAY 49


    SHOULDERS REST CHEST LEGS REST REST BACK
    CALVES AND AND
    AND ABS TRICEPS BICEPS

    DAY 50 DAY 51 DAY 52 DAY 53 DAY 54 DAY 55 DAY 56


    REST SHOULDERS LEGS CHEST BICEPS REST REST
    CALVES AND AND
    AND ABS BACK TRICEPS

    WWW.BODYBUILDING.COM/GETHIN

    DAY 1 CROSS OFF EACH DAY WHATS YOUR GOAL?


    BACK AS YOU COMPLETE THE
    AND
    BICEPS
    PROGRAM TO KEEP TRACK
    OF YOUR PROGRESS
    ACHIEVE YOUR GOAL: YES / NO
    WEEKS
    9-12

    DAY 57 DAY 58 DAY 59 DAY 60 DAY 61 DAY 62 DAY 63


    REST SHOULDERS LEGS CHEST REST BICEPS SHOULDERS
    CALVES AND AND CALVES
    AND ABS BACK TRICEPS AND ABS

    DAY 64 DAY 65 DAY 66 DAY 67 DAY 68 DAY 69 DAY 70


    LEGS HOT YOGA CHEST REST LEGS ABS AND BACK
    AND AND CALVES AND
    TRICEPS SHOULDERS ARMS

    DAY 71 DAY 72 DAY 73 DAY 74 DAY 75 DAY 76 DAY 77


    REST REST LEGS CHEST SHOULDERS REST REST
    AND CALVES
    BACK AND ABS

    DAY 78 DAY 79 DAY 80 DAY 81 DAY 82 DAY 83 DAY 84


    LEGS CHEST SHOULDERS REST REST BICEPS LEGS
    AND CALVES AND
    BACK AND ABS TRICEPS

    WWW.BODYBUILDING.COM/GETHIN

    DAY 1 CROSS OFF EACH DAY WHATS YOUR GOAL?


    BACK AS YOU COMPLETE THE
    AND
    BICEPS
    PROGRAM TO KEEP TRACK
    OF YOUR PROGRESS
    ACHIEVE YOUR GOAL: YES / NO

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