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Mi40 Calendar

The document outlines a 6-week workout plan with each week split into multiple days. It includes strength training exercises targeting different muscle groups on various days, as well as high intensity interval training (HIIT) cardio sessions lasting 20 minutes or 15 minutes several times per week. The plan alternates between higher and lower intensity weeks of training.

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Raule Duke

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100% found this document useful (1 vote)

3K views1 page

Mi40 Calendar

Uploaded by

Raule Duke

We take content rights seriously. If you suspect this is your content, claim it here.

Available Formats

Download as PDF, TXT or read online on Scribd

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MONTH 1

WEEK 1
MONDAY TUESDAY WEDNESDAY THURSDAY
20 MINUTES HIIT CARDIO

FRIDAY

SATURDAY

SUNDAY
20 MINUTES HIIT CARDIO

BACK, HAMSTRINGS AM: CHEST, BICEPS QUADS, CALVES PM: 15 MINUTES HIIT

BACK, HAMSTRINGS DELTS, TRICEPS

WEEK 2

MONDAY
CHEST, BICEPS

TUESDAY

WEDNESDAY

THURSDAY
20 MINUTES HIIT CARDIO

FRIDAY
CHEST, BICEPS

SATURDAY
DELTS

SUNDAY
20 MINUTES HIIT CARDIO

AM: BACK, QUADS, CALVES HAMSTRINGS PM: 15 MINUTES HIIT

LOWER INTENSITY WEEK WEEK 3

MONDAY
QUADS, CALVES

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY
QUADS, CALVES

SATURDAY
CHEST, BICEPS

SUNDAY
20 MINUTES HIIT CARDIO

AM: DELTS, TRICEPS BACK, HAMSTRINGS 15 MINUTES HIIT CARDIO

WEEK 4

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY
DELTS, TRICEPS

SATURDAY
CHEST, BICEPS

SUNDAY
20 MINUTES HIIT CARDIO

AM: DELTS, TRICEPS QUADS, CALVES PM: 15 MINUTES HIIT

BACK, HAMSTRINGS 20 MINUTES HIIT CARDIO

WEEK 5

MONDAY

TUESDAY

WEDNESDAY

THURSDAY
20 MINUTES HIIT CARDIO

FRIDAY

SATURDAY

SUNDAY
20 MINUTES HIIT CARDIO

BACK, HAMSTRINGS AM: CHEST, BICEPS QUADS, CALVES PM: 15 MINUTES HIIT

BACK, HAMSTRINGS DELTS, TRICEPS

WEEK 6

MONDAY
CHEST, BICEPS

TUESDAY

WEDNESDAY

THURSDAY
20 MINUTES HIIT CARDIO

FRIDAY
CHEST, BICEPS

SATURDAY
REST & ENJOY!

SUNDAY
REST & ENJOY!

AM: BACK, QUADS, CALVES HAMSTRINGS PM: 15 MINUTES HIIT

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Mi40 Calendar

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Mi40 Calendar

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MONTH 1

BACK, HAMSTRINGS DELTS, TRICEPS

AM: BACK, QUADS, CALVES HAMSTRINGS PM: 15 MINUTES HIIT

LOWER INTENSITY WEEK WEEK 3

AM: DELTS, TRICEPS BACK, HAMSTRINGS 15 MINUTES HIIT CARDIO

AM: DELTS, TRICEPS QUADS, CALVES PM: 15 MINUTES HIIT

BACK, HAMSTRINGS 20 MINUTES HIIT CARDIO

BACK, HAMSTRINGS DELTS, TRICEPS

AM: BACK, QUADS, CALVES HAMSTRINGS PM: 15 MINUTES HIIT

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