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Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Day 1
Upper Bo dyWeight
Tra inin g
Day 8
Lo w er Bo dy
Weight
Tra inin g
Day 15
Upper Bo dy
Weight
Tra inin g
Day 22
Lo w er Bo dy
Weight
Tra inin g
Day 29
Upper Bo dy
Weight
Tra inin g
Day 36
Lo w er Bo dy
Weight
Tra inin g
Day 43
Upper Bo dy
Weight
Tra inin g
Day 50Lo w er Bo dy
Weight
Tra inin g
Day 57
Upper Bo dy
Weight
Tra inin g
Day 64
Lo w er Bo dy
Weight
Tra inin g
Day 71
Upper Bo dy
WeightTra inin g
Day 78
Lo w er Bo dy
Weight
Tra inin g
Day 2
20-MinuteAerobics
Solution
Day 9
20-Minute
Aerobics
Solution
Day 16
20-Minute
Aerobics
Solution
Day 23
20-Minute
Aerobics
Solution
Day 30
20-Minute
Aerobics
Solution
Day 37
20-Minute
Aerobics
Solution
Day 44
20-Minute
Aerobics
Solution
Day 5120-Minute
Aerobics
Solution
Day 58
20-Minute
Aerobics
Solution
Day 65
20-Minute
Aerobics
Solution
Day 72
20-Minute
AerobicsSolution
Day 79
20-Minute
Aerobics
Solution
Day 3
Lo w er Bo dyWeight
Tra inin g
Day 10
Upper Body
Weight
Tra inin g
Day 17
Lo w er Bo dy
Weight
Tra inin g
Day 24
Upper Body
Weight
Tra inin g
Day 31
Lo w er Bo dy
Weight
Tra inin g
Day 38
Upper Body
Weight
Tra inin g
Day 45
Lo w er Bo dy
Weight
Tra inin g
Day 52Upper Body
Weight
Tra inin g
Day 59
Lo w er Bo dy
Weight
Tra inin g
Day 66
Upper Body
Weight
Tra inin g
Day 73
Lo w er Bo dy
WeightTra inin g
Day 80
Upper Body
Weight
Tra inin g
Day 4
20-MinuteAerobics
Solution
Day 11
20-Minute
Aerobics
Solution
Day 18
20-Minute
Aerobics
Solution
Day 25
20-Minute
Aerobics
Solution
Day 32
20-Minute
Aerobics
Solution
Day 39
20-Minute
Aerobics
Solution
Day 46
20-Minute
Aerobics
Solution
Day 5320-Minute
Aerobics
Solution
Day 60
20-Minute
Aerobics
Solution
Day 67
20-Minute
Aerobics
Solution
Day 74
20-Minute
AerobicsSolution
Day 81
20-Minute
Aerobics
Solution
Day 5
Upper BodyWeight
Tra inin g
Day 12
Lo w er Bo dy
Weight
Tra inin g
Day 19
Upper Body
Weight
Tra inin g
Day 26
Lo w er Bo dy
Weight
Tra inin g
Day 33
Upper Body
Weight
Tra inin g
Day 40
Lo w er Bo dy
Weight
Tra inin g
Day 47
Upper Body
Weight
Tra inin g
Day 54Lo w er Bo dy
Weight
Tra inin g
Day 61
Upper Body
Weight
Tra inin g
Day 68
Lo w er Bo dy
Weight
Tra inin g
Day 75
Upper Body
WeightTra inin g
Day 82
Lo w er Bo dy
Weight
Tra inin g
Day 6
20-MinuteAerobics
Solution
Day 13
20-Minute
Aerobics
Solution
Day 20
20-Minute
Aerobics
Solution
Day 27
20-Minute
Aerobics
Solution
Day 34
20-Minute
Aerobics
Solution
Day 41
20-Minute
Aerobics
Solution
Day 48
20-Minute
Aerobics
Solution
Day 5520-Minute
Aerobics
Solution
Day 62
20-Minute
Aerobics
Solution
Day 69
20-Minute
Aerobics
Solution
Day 76
20-Minute
AerobicsSolution
Day 83
20-Minute
Aerobics
Solution
Day 7
Free Da y
Day 14
Free Da y
Day 21
Free Da y
Day 28
Free Da y
Day 35
Free Da y
Day 42
Free Da y
Day 49
Free Da y
Day 56Free Da y
Day 63
Free Da y
Day 70
Free Da y
Day 77
Free Da y
Day 84
Free Da y
Your 12-Week Training-for -LIFE™
Schedule
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TheEating- f o r - LIFE Method
Daily Progress Report
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
PLAN ACTUAL
D at e :
Tot al po rtions of protein: 6
Tot al po rtions of carbs: 6
Tot al cups of w at er: 10
Tot al po rtions of protein:
Tot al po rtions of carbs:
Tot al cups of w at er:
a .m.
p.m.
a .m.
p.m.
a .m.
p.m.
a .m.
p.m.
a .m.
p.m.
a .m.
p.m.
a .m.p.m.
a .m.
p.m.
a .m.
p.m.
a .m.
p.m.
a .m.p.m.
a .m.
p.m.
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
NOTES
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The Training- f o r - LIFE Experience™
Daily Progress Report
ACTUALUpperBody
MuscleGroups
Chest
Shoulders
Back
Trice ps
Biceps
High
Point
High
Point
High
Point
High
Point
High
Point
Exercise RepsWeight
(lbs)
Minutes
Between
Sets
Intensity
Level
PLAN
RepsWeight
(lbs)
Minutes
Between
Sets
Intensity
Level
12
10
8
6
12
12
12
10
8
6
12
12
12
10
8
6
12
12
12
10
8
6
12
12
12
10
8
6
12
12
1
1
1
1
0
2
1
1
1
1
0
2
1
1
1
1
0
2
1
1
1
1
0
2
1
1
1
1
0
–
5
6
7
8
9
10
5
6
7
8
9
10
5
6
7
8
9
10
5
6
7
8
9
10
5
6
7
8
9
10
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.
D at e :
Upper Bod y Workout
Planned Start Time:
Plan ned End Time:Time t o Complete: 46 minut es
Actua l Sta rt Time:
Actua l End Time :To t a l Time:
10
9
8
7
6
5
4
Intensity Pattern
NOTES
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The 20-Minute Aerobics Solution™
Daily Progress Report
High
Point
ExerciseMinute b y
Minute
Intensity
Level
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
5
5
6
7
8
9
6
7
8
9
6
7
8
9
6
7
8
9
10
5
PLAN
High
Point
ExerciseMinute by
Minute
Intensity
Level
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
ACTUAL
D at e :Aerobic Worko ut
Planned Start Time:Plan ned End Time:
Time t o Complete: 20 minut es
Actua l Sta rt Time:Actua l End Time :
To t a l Time:
10
9
8
7
6
5
4
I n t e n s i t y
L e v e l
Intensity Pattern
NOTES
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The Training- f o r - LIFE Experience™
Daily Progress Report
LowerBody
MuscleGroups
Quads
Ham-strings
Calves
Abs
High
Point
High
Point
High
Point
High
Point
Exercise RepsWeight
(lbs)
Minutes
Between
Sets
Intensity
Level
PLAN
RepsWeight
(lbs)
Minutes
Between
Sets
Intensity
Level
12
10
8
6
12
12
12
10
8
6
12
12
12
10
8
6
12
12
12
10
8
6
12
12
1
1
1
1
0
2
1
1
1
1
0
2
1
1
1
1
0
2
1
1
1
1
1
–
5
6
7
8
9
10
5
6
7
8
9
10
5
6
7
8
9
10
5
6
7
8
9
10
ACTUAL
10
9
8
7
6
5
4
D at e :
Low er Body Workout
Planned Start Time:
Plan ned End Time:
Time t o Complete: 42 minutes
Actua l Sta rt Time:
Actua l End Time :
To t a l Time:
Intensity Pattern
At this point, you should be 31 minutes into your lower body weight-training workout and have 11 minutes to go.
NOTES
Recommended
