Advanced Workout Programs
Easy to follow advanced 4 or 5 split workout routines.
Manual Workout Forms
Weeks 1 – 30
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
- Week 7
- Week 8
- Week 9
- Week 10
- Week 11
- Week 12
- Week 13
- Week 14
- Week 15
- Week 16
- Week 17
- Week 18
- Week 19
- Week 20
- Week 21
- Week 22
- Week 23
- Week 24
- Week 25
- Week 26
- Week 27
- Week 28
- Week 29
- Week 30
Weeks 31 – 35
Weeks 36 – 65
- Week 36
- Week 37
- Week 38
- Week 39
- Week 40
- Week 41
- Week 42
- Week 43
- Week 44
- Week 45
- Week 46
- Week 47
- Week 48
- Week 49
- Week 50
- Week 51
- Week 52
- Week 53
- Week 54
- Week 55
- Week 56
- Week 57
- Week 58
- Week 59
- Week 60
- Week 61
- Week 62
- Week 63
- Week 64
- Week 65
Weeks 66 – 70
Weeks 71 -110
- Week 71
- Week 72
- Week 73
- Week 74
- Week 75
- Week 76
- Week 77
- Week 78
- Week 79
- Week 80
- Week 81
- Week 82
- Week 83
- Week 84
- Week 85
- Week 86
- Week 87
- Week 88
- Week 89
- Week 90
- Week 91
- Week 92
- Week 93
- Week 94
- Week 95
- Week 96
- Week 97
- Week 98
- Week 99
- Week 100
- Week 101
- Week 102
- Week 103
- Week 104
- Week 105
- Week 106
- Week 107
- Week 108
- Week 109
- Week 110
Weeks 111 – 115
Weeks 116 – 135
- Week 116
- Week 117
- Week 118
- Week 119
- Week 120
- Week 121
- Week 122
- Week 123
- Week 124
- Week 125
- Week 126
- Week 127
- Week 128
- Week 129
- Week 130
- Week 131
- Week 132
- Week 133
- Week 134
- Week 135
Weeks 136 – 155
- Week 136
- Week 137
- Week 138
- Week 139
- Week 140
- Week 141
- Week 142
- Week 143
- Week 144
- Week 145
- Week 146
- Week 147
- Week 148
- Week 149
- Week 150
- Week 151
- Week 152
- Week 153
- Week 154
- Week 155
Weeks 156 – 175
- Week 156
- Week 157
- Week 158
- Week 159
- Week 160
- Week 161
- Week 162
- Week 163
- Week 164
- Week 165
- Week 166
- Week 167
- Week 168
- Week 169
- Week 170
- Week 171
- Week 172
- Week 173
- Week 174
- Week 175
Weeks 176 – 195
- Week 176
- Week 177
- Week 178
- Week 179
- Week 180
- Week 181
- Week 182
- Week 183
- Week 184
- Week 185
- Week 186
- Week 187
- Week 188
- Week 189
- Week 190
- Week 191
- Week 192
- Week 193
- Week 194
- Week 195
Weeks 196 – 215
- Week 196
- Week 197
- Week 198
- Week 199
- Week 200
- Week 201
- Week 202
- Week 203
- Week 204
- Week 205
- Week 206
- Week 207
- Week 208
- Week 209
- Week 210
- Week 211
- Week 212
- Week 213
- Week 214
- Week 215
Weeks 216 – 235
- Week 216
- Week 217
- Week 218
- Week 219
- Week 220
- Week 221
- Week 222
- Week 223
- Week 224
- Week 225
- Week 226
- Week 227
- Week 228
- Week 229
- Week 230
- Week 231
- Week 232
- Week 233
- Week 234
- Week 235
Weeks 236 – 255
- Week 236
- Week 237
- Week 238
- Week 239
- Week 240
- Week 241
- Week 242
- Week 243
- Week 244
- Week 245
- Week 246
- Week 247
- Week 248
- Week 249
- Week 250
- Week 251
- Week 252
- Week 253
- Week 254
- Week 255
Weeks 256 – 275
- Week 256
- Week 257
- Week 258
- Week 259
- Week 260
- Week 261
- Week 262
- Week 263
- Week 264
- Week 265
- Week 266
- Week 267
- Week 268
- Week 269
- Week 270
- Week 271
- Week 272
- Week 273
- Week 274
- Week 275
4 Week Alternative Workout Bench, Squat & Deadlift
Weeks 276 – 295
- Week 276
- Week 277
- Week 278
- Week 279
- Week 280
- Week 281
- Week 282
- Week 283
- Week 284
- Week 285
- Week 286
- Week 287
- Week 288
- Week 289
- Week 290
- Week 291
- Week 292
- Week 293
- Week 294
- Week 295
Weeks 296 – 315
- Week 296
- Week 297
- Week 298
- Week 299
- Week 300
- Week 301
- Week 302
- Week 303
- Week 304
- Week 305
- Week 306
- Week 307
- Week 308
- Week 309
- Week 310
- Week 311
- Week 312
- Week 313
- Week 314
- Week 315
Weeks 316 – 335
- Week 316
- Week 317
- Week 318
- Week 319
- Week 320
- Week 321
- Week 322
- Week 323
- Week 324
- Week 325
- Week 326
- Week 327
- Week 328
- Week 329
- Week 330
- Week 331
- Week 332
- Week 333
- Week 334
- Week 335
Weeks 336-346
- Week 336
- Week 337
- Week 338
- Week 339
- Week 340
- Week 341
- Week 342
- Week 343
- Week 344
- Week 345
- Week 346
- Week 347
New OFF ROTATION Workouts
Built-In Calculators
Weeks 1 – 30
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
- Week 7
- Week 8
- Week 9
- Week 10
- Week 11
- Week 12
- Week 13
- Week 14
- Week 15
- Week 16
- Week 17
- Week 18
- Week 19
- Week 20
- Week 21
- Week 22
- Week 23
- Week 24
- Week 25
- Week 26
- Week 27
- Week 28
- Week 29
- Week 30
Weeks 31 – 35
Weeks 36 – 65
- Week 36
- Week 37
- Week 38
- Week 39
- Week 40
- Week 41
- Week 42
- Week 43
- Week 44
- Week 45
- Week 46
- Week 47
- Week 48
- Week 49
- Week 50
- Week 51
- Week 52
- Week 53
- Week 54
- Week 55
- Week 56
- Week 57
- Week 58
- Week 59
- Week 60
- Week 61
- Week 62
- Week 63
- Week 64
- Week 65
Weeks 66 – 70
Weeks 71 -110
- Week 71
- Week 72
- Week 73
- Week 74
- Week 75
- Week 76
- Week 77
- Week 78
- Week 79
- Week 80
- Week 81
- Week 82
- Week 83
- Week 84
- Week 85
- Week 86
- Week 87
- Week 88
- Week 89
- Week 90
- Week 91
- Week 92
- Week 93
- Week 94
- Week 95
- Week 96
- Week 97
- Week 98
- Week 99
- Week 100
- Week 101
- Week 102
- Week 103
- Week 104
- Week 105
- Week 106
- Week 107
- Week 108
- Week 109
- Week 110
Weeks 111 – 115
Weeks 116 – 135
- Week 116
- Week 117
- Week 118
- Week 119
- Week 120
- Week 121
- Week 122
- Week 123
- Week 124
- Week 125
- Week 126
- Week 127
- Week 128
- Week 129
- Week 130
- Week 131
- Week 132
- Week 133
- Week 134
- Week 135
Weeks 136 – 155
- Week 136
- Week 137
- Week 138
- Week 139
- Week 140
- Week 141
- Week 142
- Week 143
- Week 144
- Week 145
- Week 146
- Week 147
- Week 148
- Week 149
- Week 150
- Week 151
- Week 152
- Week 153
- Week 154
- Week 155
Weeks 156 – 175
- Week 156
- Week 157
- Week 158
- Week 159
- Week 160
- Week 161
- Week 162
- Week 163
- Week 164
- Week 165
- Week 166
- Week 167
- Week 168
- Week 169
- Week 170
- Week 171
- Week 172
- Week 173
- Week 174
- Week 175
Weeks 176 – 195
- Week 176
- Week 177
- Week 178
- Week 179
- Week 180
- Week 181
- Week 182
- Week 183
- Week 184
- Week 185
- Week 186
- Week 187
- Week 188
- Week 189
- Week 190
- Week 191
- Week 192
- Week 193
- Week 194
- Week 195
Weeks 196 – 215
- Week 196
- Week 197
- Week 198
- Week 199
- Week 200
- Week 201
- Week 202
- Week 203
- Week 204
- Week 205
- Week 206
- Week 207
- Week 208
- Week 209
- Week 210
- Week 211
- Week 212
- Week 213
- Week 214
- Week 215
Weeks 216 – 235
- Week 216
- Week 217
- Week 218
- Week 219
- Week 220
- Week 221
- Week 222
- Week 223
- Week 224
- Week 225
- Week 226
- Week 227
- Week 228
- Week 229
- Week 230
- Week 231
- Week 232
- Week 233
- Week 234
- Week 235
Weeks 236 – 255
- Week 236
- Week 237
- Week 238
- Week 239
- Week 240
- Week 241
- Week 242
- Week 243
- Week 244
- Week 245
- Week 246
- Week 247
- Week 248
- Week 249
- Week 250
- Week 251
- Week 252
- Week 253
- Week 254
- Week 255
Weeks 256 – 275
- Week 256
- Week 257
- Week 258
- Week 259
- Week 260
- Week 261
- Week 262
- Week 263
- Week 264
- Week 265
- Week 266
- Week 267
- Week 268
- Week 269
- Week 270
- Week 271
- Week 272
- Week 273
- Week 274
- Week 275
4 Week Alternative Workout Bench, Squat & Deadllift
Weeks 276 – 295
- Week 276
- Week 277
- Week 278
- Week 279
- Week 280
- Week 281
- Week 282
- Week 283
- Week 284
- Week 285
- Week 286
- Week 287
- Week 288
- Week 289
- Week 290
- Week 291
- Week 292
- Week 293
- Week 294
- Week 295
Weeks 296 – 315
- Week 296
- Week 297
- Week 298
- Week 299
- Week 300
- Week 301
- Week 302
- Week 303
- Week 304
- Week 305
- Week 306
- Week 307
- Week 308
- Week 309
- Week 310
- Week 311
- Week 312
- Week 313
- Week 314
- Week 315
Weeks 316 – 335
