INTERMEDIATE/EXPERT

 


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Phase 1

Week 1

Day 1
Day 2
Day 3
Day 4 – Rest Day
Day 5
Day 6
Day 7 – Rest Day

Week 2

Day 8
Day 9
Day 10
Day 11 – Rest Day
Day 12
Day 13
Day 14 – Rest Day

Phase 1 Instructions

Week 3

Day 15
Day 16
Day 17
Day 18 – Rest Day
Day 19
Day 20
Day 21 – Rest Day

Week 4

Day 22
Day 23
Day 24
Day 25 – Rest Day
Day 26
Day 27
Day 28 – Rest Day
Day 29
Day 30

Phase 2

Week 1

Day 1
Day 2
Day 3
Day 4 – Rest Day
Day 5
Day 6
Day 7 – Rest Day

Week 2

Day 8
Day 9
Day 10
Day 11 – Rest Day
Day 12
Day 13
Day 14 – Rest Day

Phase 2 Instructions

Week 3

Day 15
Day 16
Day 17
Day 18 – Rest Day
Day 19
Day 20
Day 21 – Rest Day

Week 4

Day 22
Day 23
Day 24
Day 25 – Rest Day
Day 26
Day 27
Day 28 – Rest Day
Day 29
Day 30

Phase 3

Week 1

Day 1
Day 2
Day 3
Day 4 – Rest Day
Day 5
Day 6
Day 7 – Rest Day

Week 2

Day 8
Day 9
Day 10
Day 11 – Rest Day
Day 12
Day 13
Day 14 – Rest Day

Phase 3 Instructions

Week 3

Day 15
Day 16
Day 17
Day 18 – Rest Day
Day 19
Day 20
Day 21 – Rest Day

Week 4

Day 22
Day 23
Day 24
Day 25 – Rest Day
Day 26
Day 27
Day 28 – Rest Day
Day 29
Day 30