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Body by You Cycles

The document outlines a 12-week training program divided into 3 cycles of 4 weeks each. Each week focuses on different exercises within categories of pulling, squatting, pushing, and bending. Reps and sets decrease over the first 6 weeks and increase over the last 6 weeks. Exercise intensity also shifts from high reps to medium reps to low reps with short rest periods between sets over the course of each 4-week cycle.

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Stacy
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56 views3 pages

Body by You Cycles

The document outlines a 12-week training program divided into 3 cycles of 4 weeks each. Each week focuses on different exercises within categories of pulling, squatting, pushing, and bending. Reps and sets decrease over the first 6 weeks and increase over the last 6 weeks. Exercise intensity also shifts from high reps to medium reps to low reps with short rest periods between sets over the course of each 4-week cycle.

Uploaded by

Stacy
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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CYCLE 1: WEEK 1

DAY MOVEMENT SETS AND REPS EXERCISE NUMBER INTERVAL


CATEGORY

Pulling 2 x 12 2 minutes

Squatting 2 x 12 3 minutes
Day 1
In-Line Pushing 2 x 12 2 minutes

Bending 2 x 12 3 minutes

Pulling 2 x 12 2 minutes

Squatting 2 x 12 3 minutes
Day-2
Perp Pushing 2 x 12 2 minutes

Bending 2 x 12 3 minutes

Pulling 2 x 12 2 minutes

Squatting 2 x 12 3 minutes
Day-3
In-Line Pushing 2 x 12 2 minutes

Bending 2 x 12 3 minutes

CYCLE 1: WEEK 2

DAY MOVEMENT SETS AND REPS EXERCISE NUMBER INTERVAL


CATEGORY

Pulling 2 x 12 2 minutes

Squatting 2 x 12 3 minutes
Day 1
Perp Pushing 2 x 12 2 minutes

Bending 2 x 12 3 minutes

Pulling 2 x 12 2 minutes

Squatting 2 x 12 3 minutes
Day-2
In-Line Pushing 2 x 12 2 minutes

Bending 2 x 12 3 minutes

Pulling 2 x 12 2 minutes

Squatting 2 x 12 3 minutes
Day-3
Perp Pushing 2 x 12 2 minutes

Bending 2 x 12 3 minutes

CYCLE 1: WEEK 3

DAY MOVEMENT SETS AND REPS EXERCISE NUMBER INTERVAL


CATEGORY

Pulling 3 x 10 2 minutes

Squatting 3 x 10 3 minutes
Day 1
In-Line Pushing 3 x 10 2 minutes

Bending 3 x 10 3 minutes

Pulling 3 x 10 2 minutes

Squatting 3 x 10 3 minutes
Day-2
Perp Pushing 3 x 10 2 minutes

Bending 3 x 10 3 minutes

Pulling 3 x 10 2 minutes

Squatting 3 x 10 3 minutes
Day-3
In-Line Pushing 3 x 10 2 minutes

Bending 3 x 10 3 minutes

CYCLE 1: WEEK 4

DAY MOVEMENT SETS AND REPS EXERCISE NUMBER INTERVAL


CATEGORY

Pulling 3 x 10 2 minutes

Squatting 3 x 10 3 minutes
Day 1
Perp Pushing 3 x 10 2 minutes

Bending 3 x 10 3 minutes

Pulling 3 x 10 2 minutes

Squatting 3 x 10 3 minutes
Day-2
In-Line Pushing 3 x 10 2 minutes

Bending 3 x 10 3 minutes

Pulling 3 x 10 2 minutes

Squatting 3 x 10 3 minutes
Day-3
Perp Pushing 3 x 10 2 minutes

Bending 3 x 10 3 minutes
CYCLE 2: WEEK 1

DAY MOVEMENT SETS AND REPS EXERCISE NUMBER INTERVAL


CATEGORY

Pulling 10 x 3 1 minute

Day 1 Squatting 10 x 3 1 minute


Dynamic Efforts Perp Pushing 10 x 3 1 minute

Bending 10 x 3 1 minute

Pulling 2x7 2 minutes

Squatting 2x7 3 minutes


Day-2
In-Line Pushing 2x7 2 minutes

Bending 2x7 3 minutes

Pulling 3x9 2 minutes

Squatting 3x9 3 minutes


Day-3
Perp Pushing 3x9 2 minutes

Bending 3x9 3 minutes

CYCLE 2: WEEK 2

DAY MOVEMENT SETS AND REPS EXERCISE NUMBER INTERVAL


CATEGORY

Pulling 10 x 3 1 minute

Day 1 Squatting 10 x 3 1 minute


Dynamic Efforts In-Line Pushing 10 x 3 1 minute

Bending 10 x 3 1 minute

Pulling 2x7 2 minutes

Squatting 2x7 3 minutes


Day-2
Perp Pushing 2x7 2 minutes

Bending 2x7 3 minutes

Pulling 3x9 2 minutes

Squatting 3x9 3 minutes


Day-3
In-Line Pushing 3x9 2 minutes

Bending 3x9 3 minutes

CYCLE 2: WEEK 3

DAY MOVEMENT SETS AND REPS EXERCISE NUMBER INTERVAL


CATEGORY

Pulling 10 x 3 1 minute

Day 1 Squatting 10 x 3 1 minute


Dynamic Efforts Perp Pushing 10 x 3 1 minute

Bending 10 x 3 1 minute

Pulling 2x7 2 minutes

Squatting 2x7 3 minutes


Day-2
In-Line Pushing 2x7 2 minutes

Bending 2x7 3 minutes

Pulling 3x9 2 minutes

Squatting 3x9 3 minutes


Day-3
Perp Pushing 3x9 2 minutes

Bending 3x9 3 minutes

CYCLE 2: WEEK 4

DAY MOVEMENT SETS AND REPS EXERCISE NUMBER INTERVAL


CATEGORY

Pulling 10 x 3 1 minute

Day 1 Squatting 10 x 3 1 minute


Dynamic Efforts In-Line Pushing 10 x 3 1 minute

Bending 10 x 3 1 minute

Pulling 2x7 2 minutes

Squatting 2x7 3 minutes


Day-2
Perp Pushing 2x7 2 minutes

Bending 2x7 3 minutes

Pulling 3x9 2 minutes

Squatting 3x9 3 minutes


Day-3
In-Line Pushing 3x9 2 minutes

Bending 3x9 3 minutes


CYCLE 3: WEEK 1

DAY MOVEMENT SETS AND REPS EXERCISE NUMBER INTERVAL


CATEGORY

Pulling 10 x 3 1 minute

Day 1 Squatting 10 x 3 1 minute


Dynamic Efforts Perp Pushing 10 x 3 1 minute

Bending 10 x 3 1 minute

Pulling 4x6 2 minutes

Squatting 4x6 3 minutes


Day-2
In-Line Pushing 4x6 2 minutes

Bending 4x6 3 minutes

Pulling 3x7 2 minutes

Squatting 3x7 3 minutes


Day-3
Perp Pushing 3x7 2 minutes

Bending 3x7 3 minutes

CYCLE 3: WEEK 2

DAY MOVEMENT SETS AND REPS EXERCISE NUMBER INTERVAL


CATEGORY

Pulling 2x8 2 minutes

Squatting 2x8 3 minutes


Day 1
In-Line Pushing 2x8 2 minutes

Bending 2x8 3 minutes

Pulling 3x3 2 minutes

Day-2 Squatting 3x3 3 minutes


3-Rep Pyramid Perp Pushing 3x3 2 minutes

Bending 3x3 3 minutes

Pulling 3x8 2 minutes

Squatting 3x8 3 minutes


Day-3
In-Line Pushing 3x8 2 minutes

Bending 3x8 3 minutes

CYCLE 3: WEEK 3

DAY MOVEMENT SETS AND REPS EXERCISE NUMBER INTERVAL


CATEGORY

Pulling 10 x 3 1 minute

Day 1 Squatting 10 x 3 1 minute


Dynamic Efforts In-Line Pushing 10 x 3 1 minute

Bending 10 x 3 1 minute

Pulling 4x6 2 minutes

Squatting 4x6 3 minutes


Day-2
Perp Pushing 4x6 2 minutes

Bending 4x6 3 minutes

Pulling 3x7 2 minutes

Squatting 3x7 3 minutes


Day-3
In-Line Pushing 3x7 2 minutes

Bending 3x7 3 minutes

CYCLE 3: WEEK 4

DAY MOVEMENT SETS AND REPS EXERCISE NUMBER INTERVAL


CATEGORY

Pulling 2x8 2 minutes

Squatting 2x8 3 minutes


Day 1
Perp Pushing 2x8 2 minutes

Bending 2x8 3 minutes

Pulling 3x3 2 minutes

Day-2 Squatting 3x3 3 minutes


3-Rep Pyramid In-Line Pushing 3x3 2 minutes

Bending 3x3 3 minutes

Pulling 3x8 2 minutes

Squatting 3x8 3 minutes


Day-3
Perp Pushing 3x8 2 minutes

Bending 3x8 3 minutes

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