Push 7/17/23

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Metcon 3/22/25

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Full Body Pull 3/21/25

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Full Body Push 3/20/25

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OFF 3/16/25

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30 min AMRAP 3/11/25

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Legs (Posterior) 3/3/25

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Legs (Anterior) 3/1/25

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Back & Biceps 2/26/25

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OFF 2/23/25

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Full Body 2/21/25

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Conditioning 2/20/25

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OFF 2/19/25

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Full Body 2/18/25

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Full Body 2/17/25

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OFF 2/16/25

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Day 13: Functional

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Full Body 2/14/25

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Conditioning 2/13/25

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OFF 2/12/25

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Full Body 2/11/25

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Full Body 2/10/25

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Day 7: OFF 2/9/25

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Day 6: Test Week 2/8/25

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Day 5: Test Week 2/7/25

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Day 4: OFF 2/6/25

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Day 3- Test Week 2/5/25

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Day 2- Test Week 2/4/25

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Day 1- Test Week 2/3/25

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Rest 2/2/25

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Legs 2/1/25

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Upper Body Strength 1/31/25

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REST 1/30/25

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Shoulders & Arms 1/29/25

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Legs & Core 1/28/25

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Chest & Back 1/27/25

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OFF 1/26/25

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Legs 1/25/25

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OFF 1/23/25

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Conditioning 1/22/25

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Upper Body 1/21/25

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Legs (Posterior) 1/20/25

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OFF 1/19/25

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Legs 1/18/25

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Upper Body 1/17/25

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OFF 1/16/25

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Legs (Posterior) 1/15/25

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Back & Biceps 1/14/25

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Chest & Triceps 1/13/25

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REST 12/29/24

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FULL BODY 12/27/24

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OFF 12/26/24

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Conditioning 12/25/24

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Upper Body 12/23/24

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OFF 12/22/24

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Legs 12/21/24

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OFF 12/19/24

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Shoulders & Conditioning 12/18/24

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UPPER (PUSH/PULL) 12/16/24

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OFF 12/15/24

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LOWER (GLUTES/HAMS) 12/14/24

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UPPER (PUSH/PULL) 12/13/24

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OFF 12/12/24

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Functional/ Core 12/11/24

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Legs 12/10/24

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Upper Push/Pull 12/9/24

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OFF 12/8/24

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Posterior Chain 12/7/24

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Upper Body 12/6/24

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OFF 12/5/24

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Functional 12/4/24

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LOWER (ANTERIOR) 12/3/24

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UPPER (PUSH/PULL) 12/2/24

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Legs 11/30/24

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Upper Body 11/29/24

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Rest 11/28/24

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UPPER (PUSH/PULL) 11/27/24

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LOWER (ANTERIOR) 11/26/24

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Upper body 11/25/24

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REST 11/24/24

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Posterior Chain 11/23/24

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Upper Body 11/22/24

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Active Rest 11/21/24

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Legs 11/20/24

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Push 11/19/24

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Pull 11/18/24

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OFF 11/16/24

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Conditioning 11/16/24

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Conditioning 11/15/24

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OFF 11/14/24

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Functional 11/13/24

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Posterior Chain 11/12/24

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Upper Body 11/11/24

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REST 11/10/24

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Conditioning 11/9/24

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Full Body Strength 11/8/24

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REST 11/7/24

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Shoulders & Conditioning 11/6/24

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Legs 11/5/24

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Upper Body 11/4/24

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REST 11/3/24

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CONDITIONING & CORE 11/2/24

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FULL BODY 11/1/24

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REST 10/31/24

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Chest & Triceps 10/29/24

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Back & Biceps 10/28/24

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OFF 10/27/24

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Functional 10/26/24

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Full Body 10/25/24

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OFF 10/24/24

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Legs (Quads) 10/22/24

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REST 10/20/24

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Lower Body 10/19/24

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REST 10/17/24

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Chest & Triceps 10/14/24

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Legs 10/11/24

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Functional 10/9/24

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Full Body 10/8/24

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Full Body 10/7/24

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Day 15: Full Body 8/5/24

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Day 14: OFF 8/4/24

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Day 13: Functional 8/3/24

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Day 12: Full Body 8/2/24

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Day 11: Conditioning 8/1/24

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Day 10: OFF 7/31/24

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Day 9: Full Body 7/30/24

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Day 8: Full Body 7/29/24

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Day 7: OFF 7/28/24

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Day 6: Test Week 7/27/24

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Day 5: Test Week 7/26/24

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Day 4: OFF 7/25/24

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Day 3- Test Week 7/24/24

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Day 2- Test Week 7/23/24

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Day 1- Test Week 7/22/24

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REST 7/14/24

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ACTIVE RECOVERY 7/13/24

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RE-TEST 7/12/24

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REST 7/11/24

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RE-TEST 7/10/24

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RE-TEST 7/9/24

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RE-TEST 7/8/24

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REST 7/7/24

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UPPER (PUSH/PULL) 7/6/24

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LEGS (POSTERIOR) 7/5/24

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REST 7/4/24

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UPPER (PULL) 7/3/24

5.0

0

UPPER (PUSH) 7/2/24

5.0

1

REST 6/30/24

5.0

0

PULL/ POSTERIOR CHAIN 6/29/24

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UPPER (PUSH/PULL) 6/28/24

5.0

0

REST 6/27/24

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LOWER (ANTERIOR) 6/26/24

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UPPER (PUSH) 6/25/24

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UPPER (PULL) 6/24/24

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REST 6/23/24

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FULL BODY 6/22/24

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ACTIVE REST/MOBILITY 6/21/24

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REST 6/20/24

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0

FUNCTIONAL 6/19/24

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FULL BODY 6/18/24

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1

FULL BODY 6/17/24

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REST 6/16/24

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FULL BODY 6/15/24

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ACTIVE REST/ MOBILITY 6/14/24

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REST 6/13/24

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FUNCTIONAL 6/12/24

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FULL BODY 6/11/24

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FULL BODY 6/10/24

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REST 6/9/24

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UPPER 6/8/24

5.0

0

LEGS (POSTERIOR CHAIN) 6/7/24

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0

REST 6/6/24

5.0

0

UPPER (PUSH/PULL) 6/5/24

5.0

0

LEGS (ANTERIOR) 6/4/24

5.0

0

UPPER (PUSH/PULL) 6/3/24

5.0

0

REST 6/2/24

5.0

0

UPPER (PUSH/PULL) 6/1/24

5.0

0

LEGS (POSTERIOR CHAIN) 5/31/24

5.0

0

REST/ OPTIONAL CORE 5/30/24

5.0

0

UPPER (PUSH/PULL) 5/29/24

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1

LEGS (ANTERIOR) 5/28/24

5.0

1

UPPER (PUSH/PULL) 5/27/24

5.0

0

REST 5/26/24

5.0

0

UPPER (LIGHT) 5/25/24

5.0

0

UPPER (PUSH/PULL) 5/24/24

5.0

0

REST 5/23/24

5.0

0

LEGS (GLUTES/HAMS) 5/22/24

5.0

0

UPPER (PUSH/PULL) 5/21/24

5.0

0

LEGS (QUAD FOCUS) 5/20/24

5.0

2

Full Body 5/18/24

5.0

0

Bodyweight/ Full Body 5/17/24

5.0

0

Legs 5/16/24

5.0

1

Upper 5/15/24

5.0

1

Legs 5/14/24

5.0

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Upper Body 5/13/24

5.0

0

Legs 5/11/24

5.0

0

Upper body Pump 5/10/24

5.0

0

Conditioning 5/9/24

5.0

0

Shoulders & Arms 5/8/24

5.0

2

Legs & Core 5/7/24

5.0

0

Chest & Back 5/6/24

5.0

1

Legs 4/4/24

5.0

1

Upper Body 5/3/24

5.0

0

Rest day/ See Mobility 5/2/24

5.0

0

Conditioning/ Core 5/1/24

5.0

0

Full Body Pull 4/30/24

5.0

1

Full Body Push 4/29/24

5.0

1

REST 4/28/24

5.0

0

Legs- Dumbbell Only 4/27/24

5.0

0

Upper Body Strength 4/26/24

5.0

0

Core/ Active Recovery 4/25/24

5.0

0

Abs & Arms 4/24/24

5.0

1

Legs 4/23/24

5.0

0

CHEST & BACK 4/22/24

5.0

2

REST 4/21/24

5.0

0

FULL BODY 4/20/24

5.0

0

ACTIVE REST/ MOBILITY 4/19/24

5.0

0

REST 4/18/24

5.0

0

FUNCTIONAL 4/17/24

5.0

0

FULL BODY 4/16/24

5.0

0

Full Body 4/15/24

5.0

1

Full body Pull 4/13/24

5.0

0

Full Body Push 4/12/24

5.0

0

Active Recovery 4/11/24

5.0

0

Arms (lil added shoulders) 4/10/24

5.0

0

Legs 4/9/24

5.0

1

Upper body 4/8/24

5.0

1

Rest 4/7/24

5.0

0

Full Body 4/6/24

5.0

0

Full Body 4/5/24

5.0

0

REST 4/4/24

5.0

0

Legs (Quads) 4/3/24

5.0

1

Upper body (Pull) 4/2/24

5.0

0

Upper Body (Push) 4/1/24

5.0

1

REST 3/31/24

5.0

0

Legs (Quads & Hamstrings) 3/30/24

5.0

1

Upper body 3/29/24

5.0

1

Full Body Mobility 3/28/24

5.0

0

Shoulders/ Arms/ Core 3/27/24

5.0

0

Legs 3/26/24

5.0

1

Chest & Back 3/25/24

5.0

1

REST 3/24/24

5.0

0

Lower Body (Hamstring focus) 3/23/24

5.0

0

Upper Push/ Pull 3/22/24

5.0

0

Active Recovery 3/21/24

5.0

0

SHOULDERS/ARMS/CORE 3/20/24

5.0

0

Legs (Quads) 3/19/24

5.0

1

CHEST & BACK 3/18/24

5.0

1

GLUTES/ HAMSTRINGS 3/16/24

5.0

0

UPPER PUSH/ PULL 3/15/24

5.0

0

Arms & Shoulders 3/13/24

5.0

1

Legs (Anterior) 3/12/24

5.0

1

CHEST & BACK 3/11/24

5.0

1

Conditioning/ Pull 2/29/24

5.0

0

ARMS & ABS 2/28/24

5.0

0

LEGS (QUADS) 2/27/24

5.0

0

CHEST & BACK 2/26/24

5.0

1

Core & Conditioning

5.0

0

Arms 2/21/24

5.0

1

Legs (Anterior) 2/20/24

5.0

1

CHEST & BACK 2/19/24

5.0

1

FULL BODY & CONDITIONING 2/17/24

5.0

0

Conditioning 2/14/24

5.0

0

Legs (Quads) 2/13/24

5.0

0

UPPER PUSH/ PULL 2/12/24

5.0

1

Conditioning 2/7/24

5.0

0

Legs (Quads) 2/6/24

5.0

0

UPPER PUSH/ PULL 2/5/24

5.0

0

Full Body 2/3/24

5.0

0

Conditioning, Arms, Core 2/1/24

5.0

1

Legs 1/31/24

5.0

1

Upper Pull 1/30/24

5.0

1

Upper Push 1/29/24

5.0

2

Arm Pump 1/24/24

5.0

1

Legs (Quad Focus) 1/23/24

5.0

1

Chest & Back 1/22/24

5.0

1

Core 1/18/24

4.0

0

Legs (Quads) 1/17/24

5.0

1

Back/ Biceps/ Abs 1/16/24

4.7

1

Mobility & Core 1/12/24

5.0

0

Arms & Shoulders 1/11/24

5.0

1

Chest & Back 1/8/24

5.0

1

New split- Day 70 (Final day) 10/30/23

5.0

0

New split- Day 69 12/29/23

5.0

1

New split- Day 68 12/28/23

5.0

1

New split- Day 67 REST

5.0

0

New split- Day 66 RE-MAX WEEK 12/27/23

5.0

0

New Split- Day 65 RE-MAX WEEK 12/26/23

5.0

0

New split- Day 64 RE-MAX WEEK (Christmas day) 12/25/23

5.0

0

New split- Day 63 REST 12/24/23

5.0

0

New split- Day 62 (Upper Push/Pull) 12/23/23

5.0

1

New split- Day 61 (Posterior chain) 12/22/23

5.0

0

New split- Day 60 REST 12/21/23

5.0

0

New split- Day 59 Upper Pull Focus 12/20/23

5.0

2

New split- Day 58 Upper Push 12/19/23

5.0

2

New split- Day 57 (Quads) 12/18/23

5.0

0

New split- Day 56 REST 12/17/23

5.0

0

New split- Day 55 (Pull/Posterior Chain) 12/17/23

5.0

2

New split- Day 54 REST 12/15/23

5.0

0

New split- Day 53 (Upper Push/Pull) 12/14/23

5.0

1

New split- Day 52 (Quads) 12/13/23

5.0

0

New split- Day 51 Upper Push 12/12/23

5.0

2

New split- Day 50 Upper Pull Focus 12/11/23

5.0

2

New split- Day 49 REST 12/10/23

5.0

0

New split- Day 48 Full Body 12/9/23

5.0

0

New split- Day 47 Mobility 12/8/23

5.0

0

New split- Day 46 REST 12/7/23

5.0

0

New split- Day 45 Functional 12/6/23

5.0

0

New split- Day 44 Full Body 12/5/23

5.0

0

New split- Day 43 Full Body 12/4/23

5.0

0

New split- Day 42 REST 12/3/23

5.0

0

New split- Day 41 Full Body 12/2/23

5.0

0

New split- Day 40 Mobility 12/1/23

5.0

0

New split- Day 39 REST 11/30/23

5.0

0

New split- Day 38 Functional 11/29/23

5.0

1

New split- Day 37 Full Body 11/28/23

5.0

0

New split- Day 36 Full Body 11/27/23

5.0

0

New split- Day 35 REST 11/26/23

5.0

0

New split- Day 34 (Upper) 11/25/23

5.0

0

New split- Day 33 (Posterior chain) 11/24/23

5.0

0

New split- Day 32 REST 11/23/23

5.0

0

New split- Day 31 (Push/Pull) 11/22/23

5.0

0

New split- Day 30 Legs (Quads) 11/21/23

5.0

0

New split- Day 29 (Push/Pull) 11/20/23

5.0

0

New split- Day 28 REST 11/19/23

5.0

0

New split- Day 27 (Push/Pull) 11/18/23

5.0

0

New split- Day 26 (Posterior chain) 11/17/23

5.0

0

New split- Day 25 (Rest/ Core) 11/16/23

5.0

0

New split- Day 24 (Upper) 11/15/23

5.0

0

New split- Day 23 Legs 11/14/23

5.0

0

New split- Day 22 (Push/Pull) 11/13/23

5.0

0

New split- Day 21 REST 11/12/23

5.0

0

New split- Day 20 (Upper) 11/11/23

5.0

0

New split- Day 19 REST 11/10/23

5.0

0

New split- Day 18 (Glutes/Hams) 11/9/23

5.0

1

New split- Day 17 Upper 11/8/23

5.0

0

New split- Day 16 (Upper Body) 11/7/23

5.0

0

New split- Day 15 (Legs- Quads) 11/6/23

5.0

1

New split- Day 14 Rest (Optional abs & conditioning) 11/5/23

5.0

1

New split- Day 13 Full Body 11/4/23

5.0

0

New split- Day 12 (Bodyweight/ Full body) 11/3/23

5.0

0

New split- Day 11 (Lower) 11/2/23

5.0

0

New split- Day 10 Upper 11/1/23

5.0

0

New split- Day 9 (Legs- Quads) 10/31/23

5.0

1

New split- Day 8 (Upper Body) 10/30/23

5.0

0

New split- Day 7 10/29/23

5.0

0

New split- Day 6 10/28/23

5.0

1

New split- Day 5 10/27/23

5.0

0

New split- Day 4

5.0

0

New split- Day 3 10/25/23

5.0

0

New Split- Day 2 10/24/23

5.0

0

New split- Day 1 10/23/23

5.0

0

Abs & Arms 10/21/23

5.0

1

Full Body (Quads, Chest, Shoulders) 10/20/23

5.0

0

Full Body Pull 10/19/23

5.0

0

Legs 10/17/23

5.0

0

Upper Body 10/16/23

5.0

1

Lower Body (Hamstring focus) 10/14/23

5.0

0

Upper Body 10/13/23

5.0

0

Arms (lil added shoulders) 10/11/23

5.0

0

Legs 10/10/23

5.0

0

Chest & Back 10/9/23

5.0

0

Full Body Pull 10/6/23

5.0

0

Full body Push 10/5/23

5.0

0

Active Recovery 10/4/23

5.0

0

Full body Pull 10/3/23

5.0

1

Full Body Push 10/2/23

5.0

0

Full Body Pull 9/30/23

5.0

0

Full Body Push 9/29/23

5.0

0

Lower body 9/27/23

5.0

0

Upper Push/ Pull 9/26/23

5.0

0

Full body Push 9/22/23

5.0

0

Dumbbell Full Body 9/20/23

5.0

1

Full Body Pull 9/19/23

5.0

0

Full Body Push 9/18/23

5.0

0

Full body 9/16/23

5.0

0

Conditioning/ Core

5.0

0

Legs (Quads) 9/13/23

5.0

0

Pull 9/12/23

5.0

0

Push 9/11/23

5.0

0

Full Body 9/9/23

5.0

1

Arms & Abs 9/7/23

5.0

0

Legs 9/6/23

5.0

0

Upper Body 9/5/23

5.0

0

Upper Body Pump 9/1/23

5.0

1

Abs & Arms 8/31/23

5.0

0

Pull (Back & Bis) 8/29/23

5.0

0

Push (Chest/Shoulders/Triceps) 8/28/23

5.0

0

Upper Body AMRAP 8/25/23

5.0

0

Legs- Old School 8/22/23

5.0

0

Chest & Back 8/21/23

5.0

0

Full body Push focus 8/19/23

5.0

0

Upper Body- Dumbbells 8/18/23

5.0

0

Core/ Active Recovery 8/17/23

5.0

1

Legs- Dumbbell Only 8/15/23

4.0

0

Upper Body Strength 8/14/23

5.0

0

Hammies & Glutes 8/12/23

5.0

0

Home workout: Upper body 8/11/23

5.0

0

Arms 8/9/23

5.0

0

Legs 8/8/23

5.0

0

Chest & Back 8/7/23

5.0

0

Full Body 8/2/23

5.0

0

Conditioning 7/26/23

5.0

0

Legs 7/25/23

5.0

0

Chest & Back (Old school 🤟🏼) 7/24/23

5.0

1

Full Body 7/22/23

5.0

0

Arms & Abs 7/20/23

5.0

0

Legs (Quads focus) 7/19/23

5.0

1

Pull (Back & Bis) 7/18/23

5.0

0

Upper Body 7/14/23

5.0

0

Abs 7/13/23

5.0

0

Legs 7/12/23

5.0

1

Pull (Back & Bis) 7/11/23

5.0

0

Push (Chest/ Shoulders/ Tris) 7/10/23

5.0

1

Chest & Back 7/3/23

5.0

0

Push (Chest/ Shoulders/ Triceps) 6/12/23

5.0

2

Upper body (Bands & Dumbbells) 6/9/23

5.0

0

Abs/ Active Recovery/ Mobility 6/8/23

5.0

0

Legs (Quad Focus) 6/7/23

5.0

1

Pull (Back & Arms) 6/6/23

5.0

2

Push (Chest/ Shoulders/ Triceps 6/5/23

5.0

1

Legs- Hamstring focus 6/3/23

5.0

1

Upper Body- Dumbbells

5.0

2

Rest day/ See Mobility 6/1/23

5.0

0

Legs (Quads & Glutes) 5/31/23

5.0

0

Pull (Back & Biceps) 5/30/23

5.0

0

Push (Chest/Shoulders/ Triceps) 5/29/23

5.0

0

Kettlebells- 700 reps 5/27/23

5.0

0

Abs 5/25/23

5.0

0

Legs (supersets) 5/24/23

5.0

1

Back & Triceps 5/23/23

5.0

0

Legs 5/20/23

5.0

1

Upper Body 5/19/23

5.0

2

Abs/ Active Recovery 5/18/23

4.5

0

Legs 5/17/23

5.0

3

Pull (Back and Biceps) 5/16/23

5.0

1

Push (Chest/ Shoulders/ Triceps) 5/15/23

5.0

2

Legs (Bands & DBs at Home) 5/13/23

5.0

0

Upper body 5/12/23

5.0

1

Legs (Glutes & Hamstrings) 5/11/23

5.0

0

Pull (Back & Biceps) 5/10/23

5.0

2

Push (Chest, Shoulders, Triceps) 5/8/23

5.0

0

Hamstrings & Glutes 5/6/23

5.0

2

Upper Body 5/5/23

5.0

1

Active Recovery 5/4/23

5.0

0

Legs (Quads & Hamstrings) 5/3/23

5.0

1

Pull (Back & Bis) 5/2/23

4.7

1

Chest, Shoulders, Triceps 5/1/23

5.0

1

Hamstrings & Glutes 4/29/23

5.0

1

Upper Body 4/28/23

5.0

0

Calves, Arms & Abs 4/27/23

5.0

1

Legs (Quads & adductors) 4/26/23

5.0

0

Chest, Triceps & Front Delts 4/24/23

4.8

2

Legs (Hammies & Abductors) 4/22/23

5.0

0

Upper body 4/21/23

5.0

2

Active Recovery 4/20/23

5.0

0

Legs (Quads) & Abs 4/19/23

5.0

1

Pull 4/18/23

5.0

1

Push 4/17/23

5.0

0

Upper body 4/16/23

5.0

1

Pull 4/11/23

5.0

2

Push 4/10/23

5.0

1

Legs 4/5/23

5.0

2

Pull 4/4/23

5.0

1

Push 4/3/23

5.0

1

Upper Body (Dumbbells) 3/31/23

5.0

0

Legs 4/1/23

5.0

0

Pull 3/28/23

5.0

1

Push 3/27/23

5.0

1

Legs 3/25/23

5.0

1

Upper Body 3/20/23

5.0

3

Legs- Low Impact 3/18/23

5.0

0

Upper Body 3/17/23

5.0

1

Legs 3/15/23

5.0

1

45 min LEGS

5.0

0

Legs & Core

5.0

0

Back

5.0

1

Legs (Glute/ Hamstring focus)

5.0

0

Core & Arms 12/31/22

5.0

1

Chest & Back (High volume) 12/30/22

5.0

2

Back & Shoulders 12/28/22

5.0

1

Upper body Pump 12/23/22

5.0

2

Conditioning 12/22/22

5.0

0

Back & Biceps 12/20/22

5.0

2

Chest & Back (High Volume) 12/15/22

5.0

2

Shoulders/ Arms/ Core 12/14/22

4.8

2

Legs 12/13/22

5.0

1

Chest & Back 12/12/22

5.0

1

Back & Biceps 12/9/22

5.0

2

Chest, Shoulders & Triceps 12/8/22

5.0

1

Legs 12/7/22

5.0

0

Back & Biceps 12/6/22

5.0

1

Chest/ Shoulders/ Triceps 12/5/22

5.0

2

Shoulders & Arms

5.0

2

Chest & Back

5.0

3

Shoulders & Arms

5.0

1

Legs & Core

5.0

1

Chest & Back

5.0

1

Full Body

5.0

2

Full Body

5.0

2

Arms & Abs

5.0

1

Legs (Quad focus)

5.0

0

Upper Body Supersets

5.0

1