Classic Training block Weeks-1-2-3* 1-Chest and Back 2-Plyometrics 3-Shoulders and Arms 4-Yoga X 5-Legs and Back

6-Kenpo X 7-Rest or X Stretch Week-4* 1-Yoga X 2-Core Synergistics 3-Kenpo X 3-Back and Biceps 4-X Stretch 4-Yoga X 5-Core Synergistics 6-Yoga X 7-Rest or X Stretch 5-Legs and Back 6-Kenpo X 7-Rest or X Stretch 5-Core Synergistics 6-Yoga X 7-Rest or X Stretch 4-X Stretch 1-Chest, Shoulders And Triceps 2-Plyometrics 3-Kenpo X Weeks-5-6-7* Week-8* 1-Yoga X 2-Core Synergistics Weeks-9-11* 1-Chest and Back 2-Plyometrics 3-Shoulders and Arms 4-Yoga X 5-Legs and Back 6-Kenpo X 7-Rest or X Stretch Weeks-10-12* 1-Chest, Shoulders And Triceps 2-Plyometrics 3-Kenpo X 3-Back and Biceps 4-X Stretch 4-Yoga X 5-Legs and Back 6-Kenpo X 7-Rest or X Stretch 5-Core Synergistics 6-Yoga X 7-Rest or X Stretch Week-13* 1-Yoga X 2-Core Synergistics

Doubles Training Block Weeks-1-2-3* 1-Chest and Back 2-Plyometrics 3-Shoulders and Arms 4-Yoga X 5-Legs and Back 6-Kenpo X 7-Rest or X Stretch Week-4* 1-Yoga X 2-Core Synergistics 3-Kenpo X 4-X Stretch 4-Yoga X 5-Core Synergistics 6-Yoga X 6-Kenpo X 7-Rest or X Stretch 7-Rest or X Stretch 7-Rest or X Stretch 5-A.M. Cardio X ~ P.M. Legs and Back 5-Core Synergistics 6-Yoga X Weeks-5-6-7* 1- A.M. Cardio X ~ P.M. Chest, Shoulders And Triceps 2-Plyometrics 3-A.M. Cardio X ~ P.M. Back and Biceps Week-8* 1-Yoga X 2-Core Synergistics 3-Kenpo X 4-X Stretch Weeks-9-11* 1-A.M. Cardio X ~ P.M. Chest and Back 2-A.M. Cardio X ~ P.M. Plyometrics 3-Shoulders and Arms 4-A.M. Cardio X ~ P.M. Yoga X 5-A.M. Cardio X ~ P.M. Legs and Back 6-Kenpo X 7-Rest or X Stretch 7- Rest or X Stretch Weeks-10-12* 1-A.M. Cardio X ~ P.M.Chest, Shoulders And Triceps 2- Cardio X ~ P.M.Plyometrics 3-Back and Biceps 4-Cardio X ~ P.M.Yoga X 5-Cardio X ~ P.M.Legs and Back 6-Kenpo X

Lean Training Block Weeks-1-2-3* 1-Core Synergistics 2-Cardio X 3-Shoulders and Arms 4-Yoga X 5-Legs and Back 6-Kenpo X 7-Rest or X Stretch 5-Core Synergistics 6-Yoga X 7-Rest or X Stretch 2-Core Synergistics 3-Kenpo X 4-X Stretch 4-Yoga X 5-Legs and Back 6-Kenpo X 7-Rest or X Stretch 5-Core Synergistics 6-Yoga X 7-Rest or X Stretch Week-4* 1-Yoga X 1-Core Synergistics 2-Cardio X 3- Chest, Shoulders And Triceps 2-Core Synergistics 3-Kenpo X 4-X Stretch 4-Yoga X 5-Core Synergistics 6-Kenpo X 7- Rest or X Stretch 4-Yoga X 5-Core Synergistics 6-Kenpo X 7-Rest or X Stretch Weeks-5-6-7* Week-8* 1-Yoga X 1-Chest and Back 2-Cardio X 2- Cardio X 3-Shoulders and Arms 3-Back and Biceps 1-Chest, Shoulders And Triceps Weeks-9-11* Weeks-10-12*

Exercise breakdown
Exercise Chest and Back Plyometrics Shoulders and Arms Yoga X Legs and Back Kenp X X Stretch Core Synergistics Chest, Shoulders And Triceps Back and Biceps Cardio X Ab Ripper X Week 1-3, 9, 11 1-3, 5-7, 9-12 1-3, 9, 11 1-13 Muscles Worked Pectorals, Back, Biceps Legs, Full Body Biceps, Triceps, Shoulders Full Body Type Strength Training Cardio Strength Training Stretch Ab Ripper X Yes No Yes No Yes No No No Yes Yes No N/A

1-3, 5, 7, 9-12 Quads, Hamstring, Calves, Back Strength Training 1-13 1-13 4, 8, 13 5-7, 10, 12 5-7, 10, 12 Optional Optional Legs, Arms Full Body Full Body Full Body Pectorals, Shoulders, Triceps Back, Biceps Full Body Abdominals Cardio Stretch Strength Training Strength Training Strength Training Cardio Strength Training