Serious Growth Variant 1 Please add in hamstrings after thighs...And Warmup at your discretion.

V-1, PHASE ONE Cycle A [Endurance] Cycle B [Strength] Cycle C [Power] 13-15 Repetitions 10-12 Repetitions 8-10 Repetitions

Variant 1 Phase 1 App Time Workout 1 ( )=Sets Rest Per

Day 1 37 Min (5) BACK (5) CHEST (5) BICEP (5) CALF

Day 2 39.5 Min (5) DELTS (5) TRIS (5) THIGHS (5) ABS

Day 3 35 Min (5) CHEST (5) BACK (5) BICEP (5) CALF

Day 4 37.5 Min (5) DELTS (5) TRIS (5) THIGHS (5) ABS

Day 5 34 Min (5) BACK (5) CHEST (5) BICEP (5) CALF

Day 6 36 Min (5) DELTS (5) TRIS (5) THIGHS (5) ABS Cycle C Power 8-10 Reps

90 Seconds 90 Seconds 90 Seconds 90 Seconds 90 Seconds 90 Seconds

Number Of Cycle A Cycle A Cycle B Cycle B Cycle C Repetitions Endurance Endurance Strength Strength Power 13-15 Reps 13-15 Reps 10-12 Reps 10-12 Reps 8-10 Reps

Perform 5 sets per bodypart, 2-3 sets per exercise. Limit training time to a maximum of 45 minutes. Move to phase 2, after 3 weeks training on phase 1.

V-1, PHASE TWO Cycle A [Endurance] Cycle B [Strength] Cycle C [Power] 10-12 Repetitions 8-10 Repetitions 5-7 Repetitions

Variant 1 Phase 2 App Time Workout 1 ( )=Sets Rest Per

Day 1 34.5 Min (4) BACK (4) CHEST (4) BICEP (4) CALF

Day 2 36 Min (4) DELTS (4) TRIS (4) THIGHS (4) ABS Cycle A Endurance 10-12 Reps

Day 3 34 Min (4) CHEST (4) BACK (4) BICEP (4) CALF Cycle B Strength 8-10 Reps

Day 4 35.5 Min (4) DELTS (4) TRIS (4) THIGHS (4) ABS Cycle B Strength 8-10 Reps

Day 5 34 Min (4) BACK (4) CHEST (4) BICEP (4) CALF Cycle C Power 5-7 Reps

Day 6 35 Min (4) DELTS (4) TRIS (4) THIGHS (4) ABS Cycle C Power 5-7 Reps

120 Seconds 120 Seconds 120 Seconds 120 Seconds 120 Seconds 120 Seconds

Number Of Cycle A Repetitions Endurance 10-12 Reps

Perform 4 sets on one exercise per bodypart. Change the exercise used for that bodypart throughout the week. Limit training time to a maximum of 45 minutes. Move to phase 3, after 3 weeks training on phase 2.

V-1, PHASE THREE Cycle A [Endurance] Cycle B [Strength] Cycle C [Power] 13-15 Repetitions 10-12 Repetitions 8-10 Repetitions

Variant 1 Phase 3 App Time Workout 1 ( )=Sets Rest Per

Day 1 35.5 Min (3) BACK (3) CHEST (4) BICEP (3) CALF

Day 2 40 Min (4) DELTS (4) TRIS (3) THIGHS (3) ABS Cycle A Endurance 13-15 Reps

Day 3 38 Min (3) BACK (3) CHEST (3) THIGHS (3) CALF Cycle B Strength 10-12 Reps

Day 4 38 Min (3) CHEST (3) CALF (3) BACK (3) THIGHS Cycle B Strength 10-12 Reps

Day 5 37 Min (3) BACK (3) CHEST (3) CALF (3) THIGHS Cycle C Power 8-10 Reps

Day 6 37 Min (3) CHEST (3) BACK (3) THIGHS (3) CALF Cycle C Power 8-10 Reps

150 Seconds 150 Seconds 180 Seconds 180 Seconds 180 Seconds 180 Seconds

Number Of Cycle A Repetitions Endurance 13-15 Reps

Use one exercise per per bodypart. Change the exercise used for that bodypart throughout the week. Limit training time to a maximum of 45 minutes. Move to phase 4, after 3 weeks training on phase 3.

V-1, PHASE FOUR Cycle A [Endurance] Cycle B [Strength] Cycle C [Power] 10-12 Repetitions 8-10 Repetitions 5-7 Repetitions

Variant 1 Phase 4 App Time Workout 1 ( )=Sets Rest Per

Day 1 37 Min (4) CHEST (4) BICEP (4) THIGHS (4) ABS

Day 2 35 Min (4) BACK (4) DELTS (4) CALF (4) TRICEP Cycle A Endurance 10-12 Reps

Day 3 36 Min (4) CHEST (4) BICEP (4) THIGHS (4) ABS Cycle B Strength 8-10 Reps

Day 4 34 Min (4) BACK (4) DELTS (4) TRICEP (4) CALF Cycle B Strength 8-10 Reps

Day 5 36.5 Min (3) CHEST (3) BACK (3) THIGHS (3) CALF Cycle C Power 5-7 Reps

Day 6 36.5 Min (3) BACK (3) CHEST (3) THIGHS (3) CALF Cycle C Power 5-7 Reps

120 Seconds 120 Seconds 120 Seconds 120 Seconds 180 Seconds 180 Seconds

Number Of Cycle A Repetitions Endurance 10-12 Reps

Use one exercise per bodypart. Change the exercise used for that bodypart throughout the week. Limit training time to a maximum of 45 minutes. Move to phase 5, after 3 weeks training on phase 4.

V-1, PHASE FIVE Cycle A [Endurance] Cycle B [Strength] Cycle C [Power] 13-15 Repetitions 10-12 Repetitions 8-10 Repetitions

Variant 1 Phase 5 App Time Workout 1 ( )=Sets Rest Per

Day 1 40 Min (3) BACK (3) CHEST (3) THIGHS (3) CALF (3) BICEP

Day 2 39.5 Min (3) CHEST (3) BACK (3) THIGHS (3) CALF (2) TRICEP Cycle A Endurance 13-15 Reps

Day 3 38 Min (3) BACK (3) CHEST (2) BICEP (3) CALF (3) THIGHS Cycle B Strength 10-12 Reps

Day 4 38 Min (3) CHEST (3) BACK (2) TRICEP (3) THIGHS (3) CALF Cycle B Strength 10-12Reps

Day 5 37 Min (3) BACK (3) CHEST (3) CALF (3) THIGHS (2) BICEP Cycle C Power 8-10 Reps

Day 6 37 Min (3) CHEST (3) BACK (3) TRICEP (2) THIGHS (3) CALF Cycle C Power 8-10 Reps

150 Seconds 150 Seconds 150 Seconds 150 Seconds 150 Seconds 150 Seconds

Number Of Cycle A Repetitions Endurance 13-15 Reps

Use one exercise per bodypart. Change the exercise used for that bodypart throughout the week. Limit training time to a maximum of 45 minutes. Move to phase6, after 3 weeks training on phase 5.

V-1, PHASE SIX Cycle A [Endurance] Cycle B [Strength] Cycle C [Power] 10-12 Repetitions 8-10 Repetitions 5-7 Repetitions

Variant 1 Phase 6 App Time Workout 1 ( )=Sets Rest Per

Day 1 37 Min (3) BACK (3) CHEST (3) BICEP (3) CALF

Day 2 38.5 Min (3) DELTS (3) TRIS (3) THIGHS (3) ABS Cycle A Endurance 10-12 Reps

Day 3 36 Min (3) CHEST (3) BACK (3) CALF (3) BICEP Cycle B Strength 8-10 Reps

Day 4 37 Min (3) THIGSH (3) ABS (3) DELTS (3) TRICEP Cycle B Strength 8-10 Reps

Day 5 36 Min (3) BACK (3) CHEST (3) CALF (3) BICEP Cycle C Power 5-7 Reps

Day 6 37 Min (3) DELTS (3) ABS (3) TRICEP (3) THIGHS Cycle C Power 5-7 Reps

180 Seconds 180 Seconds 180 Seconds 180 Seconds 180 Seconds 180 Seconds

Number Of Cycle A Repetitions Endurance 10-12 Reps

Use one exercise per bodypart. Change the exercise used for that bodypart throughout the week. Limit training time to a maximum of 45 minutes. Once you finish 3 weeks training on phase 6, you have completed the first 18 week cycle.

Codes and Design by John C. Monteiro