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Welcome + Getting Started (2:22)
Making it Cyclical + Using RPE
Equipment + Substitutions (1:23)
Printable PDF: Cycle 1
Printable PDF: Cycle 2
Printable PDF: Cycle 3
Cycle 1 | Week 1 (Follicular)
Day 1: Lower Body (2:09)
Day 2: Upper Body (1:50)
Day 3: Lower Body (1:58)
Day 4: Upper Body (1:35)
Cycle 1 | Week 2 (Ovulatory)
Day 1: Lower Body (2:24)
Day 2: Upper Body (2:11)
Day 3: Lower Body (2:32)
Day 4: Upper Body (1:39)
Cycle 1 | Week 3 (Luteal)
Day 1: Lower Body (2:21)
Day 2: Upper Body (2:03)
Day 3: Full Body (1:42)
Cycle 1 | Week 4 (Menstrual)
Day 1: Lower Body (2:38)
Day 2: Upper Body (2:12)
Day 3: Full Body (2:46)
Cycle 2 | Week 1 (Follicular)
Day 1: Lower Body (1:56)
Day 2: Upper Body (2:43)
Day 3: Lower Body (2:43)
Day 4: Upper Body (2:21)
Cycle 2 | Week 2 (Ovulatory)
Day 1: Lower Body (2:30)
Day 2: Upper Body (2:26)
Day 3: Lower Body (2:43)
Day 4: Upper Body (2:42)
Cycle 2 | Week 3 (Luteal)
Day 1: Lower Body (2:03)
Day 2: Upper Body (3:03)
Day 3: Full Body (3:04)
Cycle 2 | Week 4 (Menstrual)
Day 1: Lower Body (2:11)
Day 2: Upper Body (2:11)
Day 3: Full Body (2:55)
Cycle 3 | Week 1 (Follicular)
Day 1: Lower Body (2:07)
Day 2: Upper Body (2:10)
Day 3: Lower Body (2:34)
Day 4: Upper Body (2:31)
Cycle 3 | Week 2 (Ovulatory)
Day 1: Lower Body (2:53)
Day 2: Upper Body (2:55)
Day 3: Lower Body (2:30)
Day 4: Upper Body (2:32)
Cycle 3 | Week 3 (Luteal)
Day 1: Lower Body (2:29)
Day 2: Upper Body (2:24)
Day 3: Full Body (2:59)
Cycle 3 | Week 4 (Menstrual)
Day 1: Lower Body (2:32)
Day 2: Upper Body (2:06)
Day 3: Full Body (3:45)
Day 2: Upper Body
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