This program was created to not only BUILD MUSCLE, but INCREASE you

OVERALL STRENGTH in you BENCH, SQUAT& DEADLIFT!

If you are a BEGINNER, start with MONTH 1. The intensity will increase as you progress and the
you want to do is start with MONTH 3's intensity and then not be able to move after a week of traini
being ridiculously sore and quit. Remember, it takes time to build muscle and strength and you alwa
train safely.

If you are more an ADVANCED LIFTER, I suggest starting with MONTH 2. You won't run the ri
becoming so super sore the first week to the point where you can't move an inch and need another en
just to recover. Also, as an advanced lifter, your body will be able to handle the high volume of train
for the week.

Once the 12 WEEKS ARE OVER, you are going to continue with the MONTH 3 workout calenda
you are going to need a DELOAD WEEK. This means that once you finish MONTH 3, you are go
perform the same workouts in the same order, but you are going to drastically reduce your weights o
by 50 - 60%. The point of the deload week is to give your body the recovery it needs to get stronger
have the ability to train and keep things moving. As soon as the DELOAD WEEK IS OVER, you
CONTINUE to train with the MONTH 3 SCHEDULE for another FOUR WEEKS before you ne
DELOAD AGAIN. Continue this process for as long as you are using this program and seeing cont
 INCREASE your
LIFT!

s you progress and the last thing

e after a week of training from
strength and you always want to

2. You won't run the risk of

ch and need another entire week
e high volume of training required

TH 3 workout calendar, however

MONTH 3, you are going to still
reduce your weights on every lift
t needs to get stronger, but still
EEK IS OVER, you can choose to
WEEKS before you need to
ogram and seeing continuous gains!
 MONTH 1
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
1 2 3 4 5 6 2
7

PUSH A CIRCUIT A PULL A CIRCUIT B LEGS A REST

YouTube YouTube MS.com Platinum MS.com Platinum YouTube
CHEST 15-Minute HIIT BACK 15-Minute HIIT GLUTES
TRICEPS TOTAL BODY BICEPS TOTAL BODY QUADS
SHOULDERS Ladder Style TRAPS Tabata Style HAMSTRINGS
ABS OBLIQUES CALVES
3
8 4
9 10
5 11
6 12
7 13
8 14
9
REST or CIRCUIT A
PUSH A PULL A CIRCUIT B LEGS A REST PUSH A
YouTube YouTube MS.com Platinum MS.com Platinum YouTube YouTube
CHEST 15-Minute HIIT BACK 15-Minute HIIT GLUTES CHEST
TRICEPS TOTAL BODY BICEPS TOTAL BODY QUADS TRICEPS
SHOULDERS Ladder Style TRAPS Tabata Style HAMSTRINGS SHOULDERS
ABS OBLIQUES CALVES ABS
10
15 11
16 12
17 13
18 14
19 15
20 16
21
REST or CIRCUIT A LEGS A REST or CIRCUIT A
PULL A CIRCUIT B REST PUSH A
YouTube MS.com Platinum MS.com Platinum YouTube YouTube YouTube
15-Minute HIIT BACK 15-Minute HIIT GLUTES CHEST 15-Minute HIIT
TOTAL BODY BICEPS TOTAL BODY QUADS TRICEPS TOTAL BODY
Ladder Style TRAPS Tabata Style HAMSTRINGS SHOULDERS Ladder Style
OBLIQUES CALVES ABS
24
21
20
11
23
22
17
7
9
2
4
3
5
1 25
14
22
21
12
24
10
18
23
6
8
5
1
4
3
2 26
23
22
13
25
11
19
24
9
1
6
2
5
4
3 27
24
10
23
18
26
12
20
25
2
3
7
6
1
5
9
4 28
25
24
11
23
27
13
21
26
1
6
2
3
8
4
7
5 29
18
26
25
12
24
28
22
27
4
7
6
9
1
5
2
8
3 11
27
26
25
13
29
10
23
28
1
6
5
8
7
2
3
9
4
REST or CIRCUIT A
PULL A CIRCUIT B LEGS A REST PUSH A PULL A
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BACK 15-Minute HIIT GLUTES CHEST 15-Minute HIIT BACK
BICEPS TOTAL BODY QUADS TRICEPS TOTAL BODY BICEPS
TRAPS Tabata Style HAMSTRINGS SHOULDERS Ladder Style TRAPS
OBLIQUES CALVES ABS OBLIQUES
24
12
29 25
13
30 26
14 27 28
16 29 30
12
24
LEGS A
CIRCUIT B
MS.com Platinum YouTube
15-Minute HIIT GLUTES
TOTAL BODY QUADS
Tabata Style HAMSTRINGS
CALVES

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 MONTH 2
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
3
1 1
4
2 2
5
1
3 3
6
2
4 4
3
7
5 5
1
4
8
6 6
5
9
1
2
7
CIRCUIT D
PUSH B PULL B LEGS B PUSH B PULL B LEGS B
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CHEST BACK GLUTES 20-Minute HIIT CHEST BACK GLUTES
TRICEPS BICEPS QUADS TOTAL BODY TRICEPS BICEPS QUADS
SHOULDERS TRAPS HAMSTRINGS Tabata Style SHOULDERS TRAPS HAMSTRINGS
ABS OBLIQUES CALVES ABS OBLIQUES CALVES
10
7
2
3
8 11
8
3
4
9 12
10
9
1
4
5 10
13
11
2
5
1
6 11
12
3
2
6
7 12
13
4
3
7
8 13
14
5
1
4
8
9
REST OR CIRCUIT C CIRCUIT D
PUSH B PULL B LEGS B PUSH B PULL B
YouTube YouTube MS.com Platinum YouTube MS.com Platinum YouTube MS.com Platinum
20-Minute HIIT CHEST BACK GLUTES 20-Minute HIIT CHEST BACK
TOTAL BODY TRICEPS BICEPS QUADS TOTAL BODY TRICEPS BICEPS
Circuit Style SHOULDERS TRAPS HAMSTRINGS Tabata Style SHOULDERS TRAPS
ABS OBLIQUES CALVES ABS OBLIQUES
14
13
17
10
15
6
2
1
5 15
10
18
11
16
6
3
7
2 16
19
12
17
4
3
7 17
20
13
18
5
1
4
8 18
10
13
21
14
19
2
1
5 19
11
22
15
20
3
2
6 10
20
12
21
16
4
3
7
REST OR CIRCUIT C CIRCUIT D
LEGS B PUSH B PULL B LEGS B PUSH B
YouTube YouTube YouTube MS.com Platinum YouTube MS.com Platinum YouTube
GLUTES 20-Minute HIIT CHEST BACK GLUTES 20-Minute HIIT CHEST
QUADS TOTAL BODY TRICEPS BICEPS QUADS TOTAL BODY TRICEPS
HAMSTRINGS Circuit Style SHOULDERS TRAPS HAMSTRINGS Tabata Style SHOULDERS
CALVES ABS OBLIQUES CALVES ABS
13
24
21
20
11
23
22
17
6
8
7
9
2
4
3
5
1 13
25
14
22
21
12
24
10
18
23
6
8
5
1
4
3
2 15
10
26
23
22
13
25
11
19
24
7
9
1
6
2
5
4
3 16
27
24
10
23
18
26
12
20
25
2
3
7
6
1
5
9
4 17
28
25
24
11
23
27
13
21
26
1
6
2
3
8
4
7
5 10
13
29
18
26
25
12
24
28
22
27
4
7
6
9
1
5
2
8
3 15
19
11
27
26
25
13
29
10
23
28
1
6
5
8
7
2
3
9
4
REST OR CIRCUIT C CIRCUIT D
PULL B LEGS B PUSH B PULL B LEGS B
MS.com Platinum YouTube YouTube YouTube MS.com Platinum YouTube MS.com Platinum
BACK GLUTES 20-Minute HIIT CHEST BACK GLUTES 20-Minute HIIT
BICEPS QUADS TOTAL BODY TRICEPS BICEPS QUADS TOTAL BODY
TRAPS HAMSTRINGS Circuit Style SHOULDERS TRAPS HAMSTRINGS Tabata Style
OBLIQUES CALVES ABS OBLIQUES CALVES
28
24
12
29
4
3
7 29
25
30
13
5
1
4
8 22
14
13
10
31
6
2
1
5 11
23
3 24
12
4 25
13
1
5 26
18
2

PUSH B PULL B LEGS B

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CHEST BACK GLUTES
TRICEPS BICEPS QUADS
SHOULDERS TRAPS HAMSTRINGS
ABS OBLIQUES CALVES

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 MONTH 3
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
2
4
3
5
1 5
1
4
3
2 1
6
2
5
4
3 2
3
7
6
1
5
9
4 1
6
2
3
8
4
7
5 4
7
9
1
5
2
8
3
6 10
6
5
8
3
9
4
2
7

PUSH A PULL A LEGS A PUSH B PULL B LEGS B Rest OR Circuit

YouTube MS.com Platinum YouTube YouTube MS.com Platinum YouTube YouTube / Platinum
CHEST BACK GLUTES CHEST BACK GLUTES Choose a circuit from
TRICEPS BICEPS QUADS TRICEPS BICEPS QUADS Month 1 or Month 2
SHOULDERS TRAPS HAMSTRINGS SHOULDERS TRAPS HAMSTRINGS or from the EXCLUSIVE
ABS OBLIQUES CALVES ABS OBLIQUES CALVES Section
7
6
9
2
4
5
1
3
8 10
8
7
5
1
3
2
4
9 11
10
9
8
1
6
2
4
3
5 10
12
11
2
3
7
1
5
9
4
6 11
10
13
12
1
6
2
3
8
4
5
7 12
11
14
13
4
7
6
9
1
5
2
3
8 13
12
15
10
14
1
6
5
8
7
2
3
4
9

PUSH A PULL A LEGS A PUSH B PULL B LEGS B Rest OR Circuit

YouTube MS.com Platinum YouTube YouTube MS.com Platinum YouTube YouTube / Platinum
CHEST BACK GLUTES CHEST BACK GLUTES Choose a circuit from
TRICEPS BICEPS QUADS TRICEPS BICEPS QUADS Month 1 or Month 2
SHOULDERS TRAPS HAMSTRINGS SHOULDERS TRAPS HAMSTRINGS or from the EXCLUSIVE
ABS OBLIQUES CALVES ABS OBLIQUES CALVES Section
14
13
16
17
10
15
6
7
9
2
4
3
5
1 15
14
17
10
18
11
16
8
5
1
4
3
2 16
15
18
11
19
12
17
9
1
6
2
5
4
3 17
10
16
15
19
12
20
13
18
2
3
7
6
1
5
9
4 18
11
17
16
10
20
13
21
14
19
1
6
2
3
8
4
7
5 19
12
18
17
21
22
15
20
4
7
6
9
1
5
2
8
3 20
13
19
14
22
10
21
16
1
6
5
8
7
2
3
9
4

PUSH A PULL A LEGS A PUSH B PULL B LEGS B Rest OR Circuit

YouTube MS.com Platinum YouTube YouTube MS.com Platinum YouTube YouTube / Platinum
CHEST BACK GLUTES CHEST BACK GLUTES Choose a circuit from
TRICEPS BICEPS QUADS TRICEPS BICEPS QUADS Month 1 or Month 2
SHOULDERS TRAPS HAMSTRINGS SHOULDERS TRAPS HAMSTRINGS or from the EXCLUSIVE
ABS OBLIQUES CALVES ABS OBLIQUES CALVES Section
21
20
11
23
22
17
7
9
2
4
3
5
1 14
22
21
12
24
10
18
23
6
8
5
1
4
3
2 23
22
13
25
11
19
24
9
1
6
2
5
4
3 24
10
23
18
26
12
20
25
2
3
7
6
1
5
9
4 25
24
11
23
27
13
21
26
1
6
2
3
8
4
7
5 18
26
25
12
24
28
22
27
4
7
6
9
1
5
2
8
3 11
27
26
25
13
29
10
23
28
1
6
5
8
7
2
3
9
4

PUSH A PULL A LEGS A PUSH B PULL B LEGS B Rest OR Circuit

YouTube MS.com Platinum YouTube YouTube MS.com Platinum YouTube YouTube / Platinum
CHEST BACK GLUTES CHEST BACK GLUTES Choose a circuit from
TRICEPS BICEPS QUADS TRICEPS BICEPS QUADS Month 1 or Month 2
SHOULDERS TRAPS HAMSTRINGS SHOULDERS TRAPS HAMSTRINGS or from the EXCLUSIVE
ABS OBLIQUES CALVES ABS OBLIQUES CALVES Section
12
24
28
27
14
22
11
23
4
7
6
9
1
5
2
3 25
13
29
28
11
23
12
24
10
5
1
8
2
3
4 14
22
11
23
29
13
25
6
9
2
3
1
5 11
23
12
24
10
30
13
25
2
3
4
1
5 24
12
11
31
13
25
3
4
1
5 25
13
1
5 26
18
2

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