The weekly structure will alternate as seen below:
Week 1:
- Monday: Quad Dominant Leg Day/Cardio
- Tuesday: Chest and Triceps/Abs
- Wednesday: Back and Biceps/Cardio
- Thursday: Delts and Traps/Abs
- Friday: Hamstring Dominant Leg Day/Cardio
- Saturday: Optional Cardio
- Sunday: Rest
Week 2:
- Monday: Quad Dominant Leg Day/15-20 min of active activities (walk, run, dance, etc.)
- Tuesday: Chest and Triceps/15-20 min of active activities (walk, run, dance, etc.)
- Wednesday: Back and Biceps/15-20 min of active activities (walk, run, dance, etc.)
- Thursday: Delts and Traps/15-20 min of active activities (walk, run, dance, etc.)
- Friday: Hamstring Dominant Leg Day/15-20 min of active activities (walk, run, dance, etc.)
- Saturday: Optional Cardio
- Sunday: Rest
Intensity: 65% - 75%
Focus: Build Muscle Endurance