This program was created so that no matter where you are you can complete a

workout to shred fat while building muscle & endurance!

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 some time to recover. I recommend going back to the MONTH 1 workouts a
more on just getting a nice sweat going, not so much pushing it to the limit. Your body needs time to
can get stronger. But after ONE WEEK of repeating the MONTH 1 workouts you can pick things
continue with MONTH 3 or pick a new program all together. You can also go to the EXCLUSIVE
of MuscularStrength.com and switch out some of the workouts in MONTH 3 for the REAL TIME
located in that section. Have fun and remember if you ever have any questions you can always com
workouts or post in the FORUMS!
ou can complete a hardcore

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 1 workouts and focus
our body needs time to recover so it
s you can pick things back up and
o to the EXCLUSIVE SECTION
for the REAL TIME workouts
s you can always comment on the
 MONTH 1
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
1 2 3 4 5 6 2
7

Upper Body 1 Lower Body 1 ABS 1 Upper Body 1 Lower Body 1 ABS 1

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8 4
9 10
5 11
6 12
7 13
8 14
9
Upper Body 1 Lower Body 1 Upper Body 1
REST ABS 1 Lower Body 1 ABS 1

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10
15 11
16 12
17 13
18 14
19 15
20 16
21
Upper Body 1 Lower Body 1
REST Lower Body 1 ABS 1 Upper Body 1 ABS 1

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24
21
20
11
23
22
17
7
9
2
4
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5
1 25
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21
12
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10
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1
6
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Lower Body 1 Lower Body 1
REST Upper Body 1 ABS 1 Upper Body 1 ABS 1

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24
12
29 25
13
30 26
14
31 27 28
16 29 30
12
24
Upper Body 1
REST Lower Body 1

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

ABS 1 UPPER BODY 2 LOWER BODY 2 ABS 2

MS.com Platinum MS.com Platinum YouTube MS.com Platinum

10
7
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3
2
6
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3
9 12
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10
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4
8 13
14
11
4
8
6
5
9
1
2

REST UPPER BODY 1 LOWER BODY 1 ABS 1 UPPER BODY 2 LOWER BODY 2 ABS 2

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14
13
17
15
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6 15
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10
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21
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3 19
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5
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4
8 10
20
12
21
16
18
4
3
7
6
5
9
1
2

REST UPPER BODY 1 LOWER BODY 1 ABS 1 UPPER BODY 2 LOWER BODY 2 ABS 2

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13
24
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20
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REST UPPER BODY 1 LOWER BODY 1 ABS 1 UPPER BODY 2 LOWER BODY 2 ABS 2

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28
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29
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3 24
12
4 25
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1
5 26
18
2

REST UPPER BODY 1 LOWER BODY 1

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

ABS 2 UPPER BODY 3 LOWER BODY 3 ABS 3

MS.com Platinum MS.com Platinum YouTube MS.com Platinum

10
9
4
1
7
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3
2
6
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1
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15
10
13
14
11
7
3
4
8
6
5
9
1
2

REST UPPER BODY 2 LOWER BODY 2 ABS 2 UPPER BODY 3 LOWER BODY 3 ABS 3

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16
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18
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4
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7
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1
2

REST UPPER BODY 2 LOWER BODY 2 ABS 2 UPPER BODY 3 LOWER BODY 3 ABS 3

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13
24
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20
11
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28
25
8
7
3
4
6
5
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1
2

REST UPPER BODY 2 LOWER BODY 2 ABS 2 UPPER BODY 3 LOWER BODY 3 ABS 3

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27
14
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11
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1
4
8 26
18
2

REST UPPER BODY 2 LOWER BODY 2 ABS 2 UPPER BODY 3 LOWER BODY 3

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UPGRADE TO PLATINUM FOR ONE MONTH FREE - PROMO CODE: FREEFITNESS