Week 1

Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Day 1
Upper Body
Wei ght
Trai ni ng
Day 8
Lower Body
Wei ght
Trai ni ng
Day 15
Upper Body
Wei ght
Trai ni ng
Day 22
Lower Body
Wei ght
Trai ni ng
Day 29
Upper Body
Wei ght
Trai ni ng
Day 36
Lower Body
Wei ght
Trai ni ng
Day 43
Upper Body
Wei ght
Trai ni ng
Day 50
Lower Body
Wei ght
Trai ni ng
Day 57
Upper Body
Wei ght
Trai ni ng
Day 64
Lower Body
Wei ght
Trai ni ng
Day 71
Upper Body
Wei ght
Trai ni ng
Day 78
Lower Body
Wei ght
Trai ni ng
Day 2
20-Mi nute
Aerobi cs
Sol uti on
Day 9
20-Mi nute
Aerobi cs
Sol uti on
Day 16
20-Mi nute
Aerobi cs
Sol uti on
Day 23
20-Mi nute
Aerobi cs
Sol uti on
Day 30
20-Mi nute
Aerobi cs
Sol uti on
Day 37
20-Mi nute
Aerobi cs
Sol uti on
Day 44
20-Mi nute
Aerobi cs
Sol uti on
Day 51
20-Mi nute
Aerobi cs
Sol uti on
Day 58
20-Mi nute
Aerobi cs
Sol uti on
Day 65
20-Mi nute
Aerobi cs
Sol uti on
Day 72
20-Mi nute
Aerobi cs
Sol uti on
Day 79
20-Mi nute
Aerobi cs
Sol uti on
Day 3
Lower Body
Wei ght
Trai ni ng
Day 10
Upper Body
Wei ght
Trai ni ng
Day 17
Lower Body
Wei ght
Trai ni ng
Day 24
Upper Body
Wei ght
Trai ni ng
Day 31
Lower Body
Wei ght
Trai ni ng
Day 38
Upper Body
Wei ght
Trai ni ng
Day 45
Lower Body
Wei ght
Trai ni ng
Day 52
Upper Body
Wei ght
Trai ni ng
Day 59
Lower Body
Wei ght
Trai ni ng
Day 66
Upper Body
Wei ght
Trai ni ng
Day 73
Lower Body
Wei ght
Trai ni ng
Day 80
Upper Body
Wei ght
Trai ni ng
Day 4
20-Mi nute
Aerobi cs
Sol uti on
Day 11
20-Mi nute
Aerobi cs
Sol uti on
Day 18
20-Mi nute
Aerobi cs
Sol uti on
Day 25
20-Mi nute
Aerobi cs
Sol uti on
Day 32
20-Mi nute
Aerobi cs
Sol uti on
Day 39
20-Mi nute
Aerobi cs
Sol uti on
Day 46
20-Mi nute
Aerobi cs
Sol uti on
Day 53
20-Mi nute
Aerobi cs
Sol uti on
Day 60
20-Mi nute
Aerobi cs
Sol uti on
Day 67
20-Mi nute
Aerobi cs
Sol uti on
Day 74
20-Mi nute
Aerobi cs
Sol uti on
Day 81
20-Mi nute
Aerobi cs
Sol uti on
Day 5
Upper Body
Wei ght
Trai ni ng
Day 12
Lower Body
Wei ght
Trai ni ng
Day 19
Upper Body
Wei ght
Trai ni ng
Day 26
Lower Body
Wei ght
Trai ni ng
Day 33
Upper Body
Wei ght
Trai ni ng
Day 40
Lower Body
Wei ght
Trai ni ng
Day 47
Upper Body
Wei ght
Trai ni ng
Day 54
Lower Body
Wei ght
Trai ni ng
Day 61
Upper Body
Wei ght
Trai ni ng
Day 68
Lower Body
Wei ght
Trai ni ng
Day 75
Upper Body
Wei ght
Trai ni ng
Day 82
Lower Body
Wei ght
Trai ni ng
Day 6
20-Mi nute
Aerobi cs
Sol uti on
Day 13
20-Mi nute
Aerobi cs
Sol uti on
Day 20
20-Mi nute
Aerobi cs
Sol uti on
Day 27
20-Mi nute
Aerobi cs
Sol uti on
Day 34
20-Mi nute
Aerobi cs
Sol uti on
Day 41
20-Mi nute
Aerobi cs
Sol uti on
Day 48
20-Mi nute
Aerobi cs
Sol uti on
Day 55
20-Mi nute
Aerobi cs
Sol uti on
Day 62
20-Mi nute
Aerobi cs
Sol uti on
Day 69
20-Mi nute
Aerobi cs
Sol uti on
Day 76
20-Mi nute
Aerobi cs
Sol uti on
Day 83
20-Mi nute
Aerobi cs
Sol uti on
Day 7
Free Day
Day 14
Free Day
Day 21
Free Day
Day 28
Free Day
Day 35
Free Day
Day 42
Free Day
Day 49
Free Day
Day 56
Free Day
Day 63
Free Day
Day 70
Free Day
Day 77
Free Day
Day 84
Free Day
Your 12-Week Training-for-LIFE

Schedule
The Eating-for-LIFE Method
Daily Progress Report
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
PLAN ACTUAL
Date:
Total porti ons of protei n: 6
Total porti ons of carbs: 6
Total cups of water: 10
Total porti ons of protei n:
Total porti ons of carbs:
Total cups of water:
a.m.
p.m.
a.m.
p.m.
a.m.
p.m.
a.m.
p.m.
a.m.
p.m.
a.m.
p.m.
a.m.
p.m.
a.m.
p.m.
a.m.
p.m.
a.m.
p.m.
a.m.
p.m.
a.m.
p.m.
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
NOTES
The Training-for-LIFE Experience

Daily Progress Report

ACTUAL
Upper
Body
Muscle
Groups
Chest
Shoulders
Back
Triceps
Biceps
High
Point
High
Point
High
Point
High
Point
High
Point
Exerci se Reps
Weight
(lbs)
Minutes
Between
Sets
Intensity
Level
PLAN
Reps
Weight
(lbs)
Minutes
Between
Sets
Intensity
Level
12
10
8
6
12
12
12
10
8
6
12
12
12
10
8
6
12
12
12
10
8
6
12
12
12
10
8
6
12
12
1
1
1
1
0
2
1
1
1
1
0
2
1
1
1
1
0
2
1
1
1
1
0
2
1
1
1
1
0

5
6
7
8
9
10
5
6
7
8
9
10
5
6
7
8
9
10
5
6
7
8
9
10
5
6
7
8
9
10
At this point, you should be 37 minutes into your upper body weight-training workout and have 9 minutes to go.
Date:
Upper Body Workout
Pl anned Start Ti me:
Pl anned End Ti me:
Ti me to Compl ete: 46 mi nutes
Actual Start Ti me:
Actual End Ti me:
Total Ti me:
10
9
8
7
6
5
4
I ntensity Pattern
NOTES
The 20-Minute Aerobics Solution

Daily Progress Report

High
Point
Exerci se
Minute by
Minute
Intensity
Level
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
5
5
6
7
8
9
6
7
8
9
6
7
8
9
6
7
8
9
10
5
PLAN
High
Point
Exerci se
Minute by
Minute
Intensity
Level
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
ACTUAL
Date:
Aerobi c Workout
Pl anned Start Ti me:
Pl anned End Ti me:
Ti me to Compl ete: 20 mi nutes
Actual Start Ti me:
Actual End Ti me:
Total Ti me:
10
9
8
7
6
5
4
Intensity Level
I ntensity Pattern
NOTES
The Training-for-LIFE Experience

Daily Progress Report

Lower
Body
Muscle
Groups
Quads
Ham-
strings
Calves
Abs
High
Point
High
Point
High
Point
High
Point
Exerci se Reps
Weight
(lbs)
Minutes
Between
Sets
Intensity
Level
PLAN
Reps
Weight
(lbs)
Minutes
Between
Sets
Intensity
Level
12
10
8
6
12
12
12
10
8
6
12
12
12
10
8
6
12
12
12
10
8
6
12
12
1
1
1
1
0
2
1
1
1
1
0
2
1
1
1
1
0
2
1
1
1
1
1

5
6
7
8
9
10
5
6
7
8
9
10
5
6
7
8
9
10
5
6
7
8
9
10
ACTUAL
10
9
8
7
6
5
4
Date:
Lower Body Workout
Pl anned Start Ti me:
Pl anned End Ti me:
Ti me to Compl ete: 42 mi nutes
Actual Start Ti me:
Actual End Ti me:
Total Ti me:
I ntensity Pattern
At this point, you should be 31 minutes into your lower body weight-training workout and have 11 minutes to go.
NOTES