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The program is broken into 4 stages: the first three are 4 weeks each while week 13 is a Performance Week where you'll reach your peak. In each stage, the moves, intensity, and volume change weekly and end with a Deload Week where your intensity stays the same, but with less volume. This is to help with recovery and start the next stage fresh and ready. Stage 1 Stage 2 Stage 3 Stage 4 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY STAGE 1 WK 1 1 Lower Body Strength 2 Total Body Power 3 Mobility & Stability 4 Upper Body Strength 5 Total Body Tempo 6 Cardio 45 7 REST WK 2 8 Lower Body Strength 9 Total Body Power 10 Mobility & Stability 11 Upper Body Strength 12 Total Body Tempo 13 Cardio 45 14 REST WK 3 15 Lower Body Strength 16 Total Body Power 17 Mobility & Stability 18 Upper Body Strength 19 Total Body Tempo 20 Cardio 45 21 REST WK 4 DELOAD WEEK 22 Lower Body Strength 23 Total Body Power 24 Mobility & Stability 25 Upper Body Strength 26 Total Body Tempo 27 Cardio 45 28 REST STAGE 2 WK 5 29 Lower Body Strength 30 Total Body Power 31 Mobility & Stability 32 Upper Body Strength 33 Total Body Tempo 34 Cardio 45 35 REST WK 6 36 Lower Body Strength 37 Total Body Power 38 Mobility & Stability 39 Upper Body Strength 40 Total Body Tempo 41 Cardio 45 42 REST WK 7 43 Lower Body Strength 44 Total Body Power 45 Mobility & Stability 46 Upper Body Strength 47 Total Body Tempo 48 Cardio 45 49 REST WK 8 DELOAD WEEK 50 Lower Body Strength 51 Total Body Power 52 Mobility & Stability 53 Upper Body Strength 54 Total Body Tempo 55 Cardio 45 56 REST STAGE 3 WK 9 57 Lower Body Strength 58 Total Body Power 59 Mobility & Stability 60 Upper Body Strength 61 Total Body Tempo 62 Cardio 45 63 REST WK 10 64 Lower Body Strength 65 Total Body Power 66 Mobility & Stability 67 Upper Body Strength 68 Total Body Tempo 69 Cardio 45 70 REST WK 11 71 Lower Body Strength 72 Total Body Power 73 Mobility & Stability 74 Upper Body Strength 75 Total Body Tempo 76 Cardio 45 77 REST WK 12 DELOAD WEEK 78 Lower Body Strength 79 Total Body Power 80 Mobility & Stability 81 Upper Body Strength 82 Total Body Tempo 83 Cardio 45 84 REST STAGE 4 WK 13 PERFORMANCE WEEK 85 Lower Body Strength 86 Total Body Power 87 Mobility & Stability 88 Upper Body Strength 89 Total Body Tempo 90 Cardio 45 91 REST © 2021 Beachbody, LLC. All rights reserved.

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Page 1: 1 2 3 4 5 6 7 8 9 10 11 12 13 14 1 17 · 2021. 7. 1. · 11 71 Lower Body Strength 72 Total Body Power 73 Mobility & Stability 74 Upper Body Strength 75 Total Body Tempo 76 Cardio

The program is broken into 4 stages: the first three are 4 weeks each while week 13 is a Performance Week where you'll reach your peak. In each stage, the moves, intensity, and volume change weekly and end with a Deload Week where your intensity stays the same, but with less volume. This is to help with recovery and start the next stage fresh and ready.

Stage 1 Stage 2 Stage 3 Stage 4

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

STA

GE

1

WK1

1Lower Body Strength

2Total Body Power

3Mobility & Stability

4Upper Body Strength

5Total Body Tempo

6Cardio 45

7REST

WK2

8Lower Body Strength

9Total Body Power

10Mobility & Stability

11Upper Body Strength

12Total Body Tempo

13Cardio 45

14REST

WK3

15Lower Body Strength

16Total Body Power

17Mobility & Stability

18Upper Body Strength

19Total Body Tempo

20Cardio 45

21REST

WK4

DELOAD WEEK

22Lower Body Strength

23Total Body Power

24Mobility & Stability

25Upper Body Strength

26Total Body Tempo

27Cardio 45

28REST

STA

GE

2

WK5

29Lower Body Strength

30Total Body Power

31Mobility & Stability

32Upper Body Strength

33Total Body Tempo

34Cardio 45

35REST

WK6

36Lower Body Strength

37Total Body Power

38Mobility & Stability

39Upper Body Strength

40Total Body Tempo

41Cardio 45

42REST

WK7

43Lower Body Strength

44Total Body Power

45Mobility & Stability

46Upper Body Strength

47Total Body Tempo

48Cardio 45

49REST

WK8

DELOAD WEEK

50Lower Body Strength

51Total Body Power

52Mobility & Stability

53Upper Body Strength

54Total Body Tempo

55Cardio 45

56REST

STA

GE

3

WK9

57Lower Body Strength

58Total Body Power

59Mobility & Stability

60Upper Body Strength

61Total Body Tempo

62Cardio 45

63REST

WK10

64Lower Body Strength

65Total Body Power

66Mobility & Stability

67Upper Body Strength

68Total Body Tempo

69Cardio 45

70REST

WK11

71Lower Body Strength

72Total Body Power

73Mobility & Stability

74Upper Body Strength

75Total Body Tempo

76Cardio 45

77REST

WK12

DELOAD WEEK

78Lower Body Strength

79Total Body Power

80Mobility & Stability

81Upper Body Strength

82Total Body Tempo

83Cardio 45

84REST

STA

GE

4 WK

13

PERFORMANCE WEEK

85Lower Body Strength

86Total Body Power

87Mobility & Stability

88Upper Body Strength

89Total Body Tempo

90Cardio 45

91REST

© 2021 Beachbody, LLC. All rights reserved.

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