January

February

Foundation

Perfect the 6 primal movements

Squat, Lunge, Push, Pull, Bend, Twist
Begin diet changes
Gain flexibility, and mobility
Strengthen lower back
Prepare for challenges ahead
Gain knowledge!

March

April
Build

Build lean tissue

Increase metabolism
Long term weight loss phase
Increase protein intake

May

June

July

Burn Muscular
Endurance

Strength

Unload

Drop body fat

Lose the gut!
Nutrition discipline is key
Gain energy
increase muscular activation
Get stronger!
Stretch, relax
Build on previous phases
Bigger: Legs, chest, back, arms and shoulders

August
Hypertrophy
September

October

Circuit training
Burn Cardiovascular Leave the gym exhausted
Endurance
Nutrition discipline is key!
1-2 rep maximums
How strong is John?

November

December

Maximal Strength

Re-assessment

Make new goals

December

Re-assessment

Set you up for the future

shoulders