July

August

Foundation

Gain lean muscle mass

Increase metabolism

September
Build: Flip Method
October

November

December

January

February

Perfect the 6 primal movements

Begin adding and changing foods
Sleep quality increased
Increase cardio volume
Raise energy levels without coffee

Burn

Functional Strength

Unload

Increase running volume

Continue diet changes
Increase cardiovascular endurance
Drop body fat
Beginning prep for police test
Strength exercise, folowed by conditioning and muscle
work
Practical applications
Useful strength
Running 1.2 miles in 11 minutes
Stretch, prep the body for next phases

Combined build and burn phase

Build tempoes, and burn rest times
Build: German Body Tones the body, and raises metabolism
Composition
Flat, toned stomach

March
Burn: Circuits

4-5 exercises in a row

Cardiovascular endurance work

Increase muscle recruitment

Increase energy levels
Long term benefit phase

April

Strength
May

June

Reassessment

Make new goals

June

tioning and muscle