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    DDPR en US 12 Week Calendar 121823

    Uploaded by

    Gose Karov

    Copyright:

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

    DDPR en US 12 Week Calendar 121823

    Uploaded by

    Gose Karov
    23 views2 pages

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

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    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    23 views2 pages

    DDPR en US 12 Week Calendar 121823

    Uploaded by

    Gose Karov

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 2

    Ultimate 12-Week Body Recomposition Overview

    Whether you want to pack on muscle or carve a lean, sculpted shape, Shaun T helps you get the results you want with his ultimate 12-week calendar. Each 4-week split focuses on a different training
    style to help you build muscular endurance, epic strength, and serious definition. Be sure to do each workout in order and push yourself to DIG DEEPER. You won’t believe how incredible you feel.
    As you progress through these collections, you’ll find that your weight selection will vary based on the training style. Remember to increase or decrease weight to maintain proper form and safety.

    COLLECTION 1 Dynamic Circuits [Weeks 1–4]


    These fast-paced circuits target multiple muscle groups using back-to-back exercises with high rep counts and minimal rest time. Starting with endurance training using moderate weight not only builds
    strength but primes your body to sustain longer efforts. This will help as you head into the second collection, which focuses on time under tension.
    WEEKS

    Upper Body Circuit 1 Lower Body Circuit 1 Total Body Circuit Upper Body Circuit 2 Lower Body Circuit 2 Steady State Cardio 1
    1-4

    (optional)

    COLLECTION 2 Sculpt & Define [Weeks 5–8]


    In this collection of workouts, Shaun slows down the pace of each rep, forcing your muscles to work harder and longer, without necessarily lifting heavier weight. Using time under tension activates more
    muscle fibers to do the work, which allows for muscle fiber recruitment. Put simply, more muscle fibers = more muscle growth.
    WEEKS

    Total Body Chest & Back Legs Shoulders, Glutes, Bis & Tris Steady State Cardio 2
    5-8

    & Abs (optional)

    COLLECTION 3 The Build [Weeks 9–12]


    With your increased muscular endurance and power created from the prior two collections, now it’s time to build. These workouts are positioned as your final collection in the 12-week process because
    your body is primed to lift heavier than you might have thought possible. Isolating the muscle you’re training each day allows you to realize your gains and find your peak strength for each independent
    muscle group. And then build upon it.
    WEEKS
    9-12

    Chest Back & Abs Arms Legs Shoulders & Abs Steady State Cardio 3
    (optional)

    COLLECTION 4 No Excuses [Optional]


    It’s important to stay on-track, even when you’re short on time. No Excuses is a collection of under-25-minute workouts using various lifting methods from collections 1 –3, including circuits, supersets,
    and time under tension. If you don’t have time for a full DIG DEEPER workout, choose one of these quick, effective options that aligns best with the workout you need to skip.

    Chest & Back Legs Shoulders, Bis, & Tris Glutes & Abs Total Body Steady State Cardio 1
    (optional)

    Steady State Cardio


    Steady state cardio workouts are low-impact with moderate intensity, designed to get your heart rate into zone 2 for an added fat-burn. You can do one of the DIG DEEPER steady
    state cardio workouts, a B25 cycle ride, or even go for a brisk walk as a 6th workout day or on any non-lower-body lifting day.

    © 2023 BODi. All rights reserved.


    Ultimate 12-Week Body Recomposition Calendar
    MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

    Steady State Cardio 1


    WEEK 1

    Upper Body Circuit 1 Lower Body Circuit 1 Total Body Circuit Upper Body Circuit 2 Lower Body Circuit 2 (optional)

    Steady State Cardio 1


    WEEK 2

    Upper Body Circuit 1 Lower Body Circuit 1 Total Body Circuit Upper Body Circuit 2 Lower Body Circuit 2 (optional)

    Steady State Cardio 1


    WEEK 3

    Upper Body Circuit 1 Lower Body Circuit 1 Total Body Circuit Upper Body Circuit 2 Lower Body Circuit 2 (optional)

    Steady State Cardio 1


    WEEK 4

    Upper Body Circuit 1 Lower Body Circuit 1 Total Body Circuit Upper Body Circuit 2 Lower Body Circuit 2 (optional)

    Shoulders, Steady State Cardio 2


    WEEK 5

    Total Body Chest & Back Legs Glutes, & Abs Bis & Tris (optional)

    Shoulders, Steady State Cardio 2


    WEEK 6

    Total Body Chest & Back Legs Glutes, & Abs Bis & Tris (optional)

    Shoulders, Steady State Cardio 2


    WEEK 7

    Total Body Chest & Back Legs Glutes, & Abs Bis & Tris (optional)

    Shoulders, Steady State Cardio 2


    WEEK 8

    Total Body Chest & Back Legs Glutes, & Abs Bis & Tris (optional)

    Steady State Cardio 3


    WEEK 9

    Chest Back & Abs Arms Legs Shoulders & Abs (optional)

    Steady State Cardio 3


    WEEK 10

    Chest Back & Abs Arms Legs Shoulders & Abs (optional)

    Steady State Cardio 3


    WEEK 11

    Chest Back & Abs Arms Legs Shoulders & Abs (optional)

    Steady State Cardio 3


    WEEK 12

    Chest Back & Abs Arms Legs Shoulders & Abs (optional)

    © 2023 BODi. All rights reserved.

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