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True Muscle Calendar

The document outlines a 12-week bodybuilding program divided into 3 phases. Phase 1 focuses on bodybuilding and volume over 3 weeks with a split routine targeting different muscle groups on rotating days. Phase 2 focuses on strength and power over 3 weeks with a full-body workout routine on alternating days. Phase 3 focuses on conditioning and work capacity over 3 weeks again with a full-body workout split. The user is instructed to cross off each workout as completed and track their progress towards achieving their goals.

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jn001072
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478 views3 pages

True Muscle Calendar

The document outlines a 12-week bodybuilding program divided into 3 phases. Phase 1 focuses on bodybuilding and volume over 3 weeks with a split routine targeting different muscle groups on rotating days. Phase 2 focuses on strength and power over 3 weeks with a full-body workout routine on alternating days. Phase 3 focuses on conditioning and work capacity over 3 weeks again with a full-body workout split. The user is instructed to cross off each workout as completed and track their progress towards achieving their goals.

Uploaded by

jn001072
Copyright
© © All Rights Reserved
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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PHASE 1

BODYBUILDING
AND VOLUME

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7


SHOULDERS BACK AND REST CHEST AND QUADS, REST REST
AND ABS BICEPS TRICEPS HAMSTRINGS,
AND CALVES

DAY 8 DAY 9 DAY 10 DAY 11 DAY 12 DAY 13 DAY 14


SHOULDERS BACK AND REST CHEST AND QUADS, REST REST
AND ABS BICEPS TRICEPS HAMSTRINGS,
AND CALVES

DAY 15 DAY 16 DAY 17 DAY 18 DAY 19 DAY 20 DAY 21


SHOULDERS BACK AND REST CHEST AND QUADS, REST REST
AND ABS BICEPS TRICEPS HAMSTRINGS,
AND CALVES

CROSS OFF WHAT’S YOUR GOAL?


DAY 1 EACH DAY AS
YOU COMPLETE
SHOULDERS
AND ABS THE PROGRAM
TO KEEP TRACK
OF YOUR
PROGRESS

ACHIEVED YOUR GOAL: YES / NO

WWW.BODYBUILDING.COM/TRUEMUSCLE
PHASE 2
STRENGTH
AND POWER

DAY 22 DAY 23 DAY 24 DAY 25 DAY 26 DAY 27 DAY 28


FULL-BODY REST FULL-BODY REST FULL-BODY REST REST
WORKOUT WORKOUT WORKOUT

DAY 29 DAY 30 DAY 31 DAY 32 DAY 33 DAY 34 DAY 35


FULL-BODY REST FULL-BODY REST FULL-BODY REST REST
WORKOUT WORKOUT WORKOUT

DAY 36 DAY 37 DAY 38 DAY 39 DAY 40 DAY 41 DAY 42


FULL-BODY REST FULL-BODY REST FULL-BODY REST REST
WORKOUT WORKOUT WORKOUT

WHAT’S YOUR GOAL?

ACHIEVED YOUR GOAL: YES / NO

WWW.BODYBUILDING.COM/TRUEMUSCLE
PHASE 3
CONDITIONING
AND WORK
CAPACITY

DAY 43 DAY 44 DAY 45 DAY 46 DAY 47 DAY 48 DAY 49


FULL-BODY REST FULL-BODY REST FULL-BODY REST REST
WORKOUT WORKOUT WORKOUT

DAY 50 DAY 51 DAY 52 DAY 53 DAY 54 DAY 55 DAY 56


FULL-BODY REST FULL-BODY REST FULL-BODY REST REST
WORKOUT WORKOUT WORKOUT

DAY 57 DAY 58 DAY 59 DAY 60 DAY 61 DAY 62 DAY 63


FULL-BODY REST FULL-BODY REST FULL-BODY REST REST
WORKOUT WORKOUT WORKOUT

WHAT’S YOUR GOAL?

ACHIEVED YOUR GOAL: YES / NO

WWW.BODYBUILDING.COM/TRUEGRIT

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