Gethin 12 Week Calendar 2i3152
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WEEKS 1-4 DAY 1
DAY 2
DAY 3
LEGS
CHEST AND TRICEPS
REST
DAY 4 DAY 5 DAY 6 BACK AND BICEPS
SHOULDERS CALVES AND ABS
REST
DAY 7 LEGS
DAY 8 DAY 9 DAY 10 DAY 11 DAY 12 DAY 13 DAY 14 CHEST AND TRICEPS
REST
SHOULDERS
CALVES AND ABS
BACK AND BICEPS
REST
LEGS
DAY 15 DAY 16 DAY 17 DAY 18 DAY 19 DAY 20 DAY 21 CHEST AND TRICEPS
BACK AND BICEPS
REST
REST
SHOULDERS CALVES AND ABS
LEGS
REST
DAY 22 DAY 23 DAY 24 DAY 25 DAY 26 DAY 27 DAY 28 REST
BACK AND BICEPS
SHOULDERS
CHEST
REST
REST
WWW.BODYBUILDING.COM/GETHIN
DAY 1 BACK AND BICEPS
CROSS OFF EACH DAY AS YOU COMPLETE THE PROGRAM TO KEEP TRACK OF YOUR PROGRESS
WHAT’S YOUR GOAL? ACHIEVE YOUR GOAL: YES / NO
LEGS
WEEKS 5-8 DAY 29 DAY 30 DAY 31 DAY 32 DAY 33 DAY 34 DAY 35 TRICEPS CALVES AND ABS
REST
REST
SHOULDERS
CHEST AND TRICEPS
LEGS
BACK BICEPS AND ABS
DAY 36 DAY 37 DAY 38 DAY 39 DAY 40 DAY 41 DAY 42 REST
REST
SHOULDERS AND CALVES
CHEST TRICEPS AND ABS
LEGS
REST
BACK AND BICEPS
DAY 43 DAY 44 DAY 45 DAY 46 DAY 47 DAY 48 DAY 49 SHOULDERS CALVES AND ABS
REST
CHEST AND TRICEPS
LEGS
REST
REST
BACK AND BICEPS
DAY 50 DAY 51 DAY 52 DAY 53 DAY 54 DAY 55 DAY 56 REST
SHOULDERS CALVES AND ABS
LEGS
CHEST AND BACK
BICEPS AND TRICEPS
REST
WWW.BODYBUILDING.COM/GETHIN
DAY 1 BACK AND BICEPS
CROSS OFF EACH DAY AS YOU COMPLETE THE PROGRAM TO KEEP TRACK OF YOUR PROGRESS
WHAT’S YOUR GOAL? ACHIEVE YOUR GOAL: YES / NO
REST
WEEKS 9-12 DAY 57 DAY 58 DAY 59 DAY 60 DAY 61 DAY 62 DAY 63 REST
SHOULDERS CALVES AND ABS
LEGS
CHEST AND BACK
REST
BICEPS AND TRICEPS
SHOULDERS CALVES AND ABS
DAY 64 DAY 65 DAY 66 DAY 67 DAY 68 DAY 69 DAY 70 LEGS
HOT YOGA
CHEST AND TRICEPS
REST
LEGS AND SHOULDERS
ABS AND CALVES
BACK AND ARMS
DAY 71 DAY 72 DAY 73 DAY 74 DAY 75 DAY 76 DAY 77 REST
REST
LEGS
CHEST AND BACK
SHOULDERS CALVES AND ABS
REST
REST
DAY 78 DAY 79 DAY 80 DAY 81 DAY 82 DAY 83 DAY 84 LEGS
CHEST AND BACK
SHOULDERS CALVES AND ABS
REST
REST
BICEPS AND TRICEPS
WWW.BODYBUILDING.COM/GETHIN
DAY 1 BACK AND BICEPS
CROSS OFF EACH DAY AS YOU COMPLETE THE PROGRAM TO KEEP TRACK OF YOUR PROGRESS
WHAT’S YOUR GOAL? ACHIEVE YOUR GOAL: YES / NO
LEGS
DAY 2
DAY 3
LEGS
CHEST AND TRICEPS
REST
DAY 4 DAY 5 DAY 6 BACK AND BICEPS
SHOULDERS CALVES AND ABS
REST
DAY 7 LEGS
DAY 8 DAY 9 DAY 10 DAY 11 DAY 12 DAY 13 DAY 14 CHEST AND TRICEPS
REST
SHOULDERS
CALVES AND ABS
BACK AND BICEPS
REST
LEGS
DAY 15 DAY 16 DAY 17 DAY 18 DAY 19 DAY 20 DAY 21 CHEST AND TRICEPS
BACK AND BICEPS
REST
REST
SHOULDERS CALVES AND ABS
LEGS
REST
DAY 22 DAY 23 DAY 24 DAY 25 DAY 26 DAY 27 DAY 28 REST
BACK AND BICEPS
SHOULDERS
CHEST
REST
REST
WWW.BODYBUILDING.COM/GETHIN
DAY 1 BACK AND BICEPS
CROSS OFF EACH DAY AS YOU COMPLETE THE PROGRAM TO KEEP TRACK OF YOUR PROGRESS
WHAT’S YOUR GOAL? ACHIEVE YOUR GOAL: YES / NO
LEGS
WEEKS 5-8 DAY 29 DAY 30 DAY 31 DAY 32 DAY 33 DAY 34 DAY 35 TRICEPS CALVES AND ABS
REST
REST
SHOULDERS
CHEST AND TRICEPS
LEGS
BACK BICEPS AND ABS
DAY 36 DAY 37 DAY 38 DAY 39 DAY 40 DAY 41 DAY 42 REST
REST
SHOULDERS AND CALVES
CHEST TRICEPS AND ABS
LEGS
REST
BACK AND BICEPS
DAY 43 DAY 44 DAY 45 DAY 46 DAY 47 DAY 48 DAY 49 SHOULDERS CALVES AND ABS
REST
CHEST AND TRICEPS
LEGS
REST
REST
BACK AND BICEPS
DAY 50 DAY 51 DAY 52 DAY 53 DAY 54 DAY 55 DAY 56 REST
SHOULDERS CALVES AND ABS
LEGS
CHEST AND BACK
BICEPS AND TRICEPS
REST
WWW.BODYBUILDING.COM/GETHIN
DAY 1 BACK AND BICEPS
CROSS OFF EACH DAY AS YOU COMPLETE THE PROGRAM TO KEEP TRACK OF YOUR PROGRESS
WHAT’S YOUR GOAL? ACHIEVE YOUR GOAL: YES / NO
REST
WEEKS 9-12 DAY 57 DAY 58 DAY 59 DAY 60 DAY 61 DAY 62 DAY 63 REST
SHOULDERS CALVES AND ABS
LEGS
CHEST AND BACK
REST
BICEPS AND TRICEPS
SHOULDERS CALVES AND ABS
DAY 64 DAY 65 DAY 66 DAY 67 DAY 68 DAY 69 DAY 70 LEGS
HOT YOGA
CHEST AND TRICEPS
REST
LEGS AND SHOULDERS
ABS AND CALVES
BACK AND ARMS
DAY 71 DAY 72 DAY 73 DAY 74 DAY 75 DAY 76 DAY 77 REST
REST
LEGS
CHEST AND BACK
SHOULDERS CALVES AND ABS
REST
REST
DAY 78 DAY 79 DAY 80 DAY 81 DAY 82 DAY 83 DAY 84 LEGS
CHEST AND BACK
SHOULDERS CALVES AND ABS
REST
REST
BICEPS AND TRICEPS
WWW.BODYBUILDING.COM/GETHIN
DAY 1 BACK AND BICEPS
CROSS OFF EACH DAY AS YOU COMPLETE THE PROGRAM TO KEEP TRACK OF YOUR PROGRESS
WHAT’S YOUR GOAL? ACHIEVE YOUR GOAL: YES / NO
LEGS
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