Thanks for reading Beyond Bigger Leaner Stronger!

In order to use this spreadsheet, copy it your personal Google Drive by clicking "File" in the menu and then "Make a

And if you'd rather use Excel than Google Sheets, click "File," "Download," and "Microsoft Excel (.xlsx)," and save t

If you run into any problems on the program or have any questions whatsoever, shoot me an email at mike@muscl

Enjoy!

Mike

P.S. Want some help building your best body ever? Here are 5 ways I can assist whenever you’re ready:

⇒ 1) Want to be your own coach? Read one of my bestselling books for men and women.

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And if none of that tickles your neurons, you might like all the simple, practical, and evidence-based teachings over
ith code LEGION20).
These cardio plans are just examples of how you could incorporate cardio into the Beyond Bigger Leaner Stronger program. W
based on the guidelines you learned in chapter eighteen, and are thus close to an "optimal" way to program your workouts, fee
to your own goals, schedule, and preferences.

For example, most people like to leave at least one day per week without any formal exercise (often Saturday or Su
prefer to do cardio on the weekend, that's fine. If it's easiest for you to get in a cardio workout immediately after you
that's fine, too. If you'd rather walk for all of your cardio workouts instead of cycling . . . you get the idea.

In case you need a reminder, here are the tips and guidelines for combining strength training and cardio from chapt

Walking is easy on the joints, causes little to no fatigue, can help reduce cortisol levels (when outside), and is about
it gets, so it won’t impair your strength or muscle gains, and you don’t need to fuss over how you incorporate it into
routine. Do as much as you like on any day you like.
If you want to do moderate- or high-intensity cardio while on the Beyond Bigger Leaner Stronger program, here's ho
correctly:
Limit these types of cardio workouts to no more than 50 percent of the time you spend weightlifting. If you lift weigh
week, don’t do over two and a half hours of moderate- or high-intensity cardio per week.

Limit your cardio workouts to no more than thirty to forty-five minutes per session.

Do your cardio and weightlifting on separate days if possible, and if you have to do them on the same day, try to se
least six hours to minimize the cardio’s “interference effect” on your weightlifting.

When lifting weights and doing cardio on the same day, try to schedule moderate- and high-intensity cardio workou
upper-body training, and low-intensity cardio workouts on lower-body days. Additionally, do your cardio after your w
before. This too will minimize the degree to which your cardio can interfere with your weightlifting.
Choose low-impact types of cardio such as cycling, rowing, elliptical, and swimming over high-impact options like ru
plyometrics. This will minimize muscle damage and soreness.

Keep high-intensity interval training (HIIT) to a minimum and stick mostly to steady-state cardio. HIIT burns more ca
than lower-intensity cardio, but it also causes more fatigue, muscle damage, and wear and tear on the body.
 Monday Tuesday Wednesday
Upper Body A Pull & Calves Upper Body B

1 x Moderate Cardio (A)

1 x Moderate Cardio (B)

1 x Moderate Cardio (C) 30 min cycling

2 x Moderate Cardio (A) 30 min cycling

2 x Moderate Cardio (B) 30 min cycling

2 x Moderate Cardio (C) 30 min cycling

1 x Moderate Cardio, 1 x HIIT Cardio 30 min cycling

(A)
1 x Moderate Cardio, 1 x HIIT Cardio 25 min HIIT cycling
(B)

3 x Moderate Cardio (A) 30 min cycling 30 min cycling

3 x Moderate Cardio (B) 30 min cycling

3 x Moderate Cardio (C) 30 min cycling 30 min cycling

2 x Moderate Cardio, 1 x HIIT Cardio 30 min cycling 30 min cycling

(A)
2 x Moderate Cardio, 1 x HIIT Cardio 30 min cycling
(B)

4 x Moderate Cardio (A) 30 min cycling 30 min cycling

4 x Moderate Cardio (B) 30 min cycling 30 min walking

3 x Moderate Cardio, 1 x HIIT Cardio 30 min cycling 30 min walking

5 x Moderate Cardio (A) 30 min cycling 30 min walking 30 min cycling

5 x Moderate Cardio (B) 30 min cycling 30 min cycling

4 x Moderate Cardio, 1 x HIIT Cardio 30 min cycling 30 min walking 30 min cycling
(A)
4 x Moderate Cardio, 1 x HIIT Cardio 30 min cycling 30 min walking 30 min cycling
(B)
 6 x Moderate Cardio 30 min cycling 30 min walking 30 min cycling

5 x Moderate Cardio, 1 x HIIT Cardio 30 min cycling 30 min walking 30 min cycling

7 x Moderate Cardio 30 min cycling 30 min walking 30 min cycling

6 x Moderate Cardio, 1 x HIIT Cardio 30 min cycling 30 min walking 30 min cycling
Thursday Friday Saturday Sunday
Legs & Calves Upper Body C Rest Rest

30 min cycling

30 min cycling

30 min cycling

30 min cycling

30 min cycling

25 min HIIT cycling

30 min cycling

30 min cycling

30 min cycling 30 min cycling

30 min cycling

25 min HIIT cycling

30 min cycling 25 min HIIT cycling

30 min cycling 30 min cycling

30 min walking 30 min cycling

25 min HIIT cycling 30 min cycling

30 min walking 30 min cycling

30 min walking 30 min cycling 30 min walking

25 min HIIT cycling 30 min cycling

25 min HIIT cycling 30 min cycling

30 min walking 30 min cycling 30 min cycling

30 min walking 25 min HIIT cycling 30 min cycling

30 min walking 30 min cycling 30 min cycling 30 min walking

30 min walking 25 min HIIT cycling 30 min cycling 30 min walking

 Monday Tuesday Wednesday
Upper Body A Pull & Calves Rest

1 x Moderate Cardio (A) 30 min cycling

1 x Moderate Cardio (B)

1 x Moderate Cardio (C)

2 x Moderate Cardio (A) 30 min cycling

2 x Moderate Cardio (B) 30 min cycling

2 x Moderate Cardio (C) 30 min cycling 30 min cycling

1 x Moderate Cardio, 1 x HIIT Cardio 30 min cycling

(A)
1 x Moderate Cardio, 1 x HIIT Cardio 25 min HIIT cycling
(B)

3 x Moderate Cardio (A) 30 min cycling 30 min cycling

3 x Moderate Cardio (B) 30 min cycling 30 min cycling

3 x Moderate Cardio (C) 30 min cycling 30 min cycling

2 x Moderate Cardio, 1 x HIIT Cardio 30 min cycling 30 min cycling

(A)
2 x Moderate Cardio, 1 x HIIT Cardio 30 min cycling 25 min HIIT cycling
(B)

4 x Moderate Cardio (A) 30 min cycling 30 min cycling

4 x Moderate Cardio (B) 30 min cycling 30 min walking

3 x Moderate Cardio, 1 x HIIT Cardio 30 min cycling 25 min HIIT cycling

5 x Moderate Cardio (A) 30 min cycling 30 min walking 30 min cycling

5 x Moderate Cardio (B) 30 min cycling 30 min walking

4 x Moderate Cardio, 1 x HIIT Cardio 30 min cycling 30 min walking 25 min HIIT cycling
(A)
4 x Moderate Cardio, 1 x HIIT Cardio 30 min cycling 30 min walking
(B)
 6 x Moderate Cardio 30 min cycling 30 min walking 30 min cycling

5 x Moderate Cardio, 1 x HIIT Cardio 30 min cycling 30 min walking 30 min cycling

7 x Moderate Cardio 30 min cycling 30 min walking 30 min cycling

6 x Moderate Cardio, 1 x HIIT Cardio 30 min cycling 30 min walking 30 min cycling
Thursday Friday Saturday Sunday
Upper Body B Legs and Calves Rest Rest

30 min cycling

30 min cycling

30 min cycling

30 min cycling

25 min HIIT cycling

30 min cycling

30 min cycling

30 min cycling

30 min cycling

25 min HIIT cycling

30 min cycling

30 min cycling 30 min cycling

30 min walking 30 min cycling

30 min walking 30 min cycling

30 min walking 30 min cycling

30 min cycling 30 min cycling 30 min walking

30 min cycling 30 min cycling

30 min cycling 25 min HIIT cycling 30 min cycling

30 min walking 30 min cycling 30 min cycling

30 min walking 25 min HIIT cycling 30 min cycling

30 min walking 30 min cycling 30 min cycling 30 min walking

30 min walking 30 min cycling 25 min HIIT cycling 30 min walking

 Monday Tuesday Wednesday
Push Rest Pull & Calves

1 x Moderate Cardio (A)

1 x Moderate Cardio (B)

1 x Moderate Cardio (C) 30 min cycling

2 x Moderate Cardio (A) 30 min cycling

2 x Moderate Cardio (B) 30 min cycling

2 x Moderate Cardio (C) 30 min cycling

1 x Moderate Cardio, 1 x HIIT Cardio 30 min cycling

(A)
1 x Moderate Cardio, 1 x HIIT Cardio 25 min HIIT cycling
(B)

3 x Moderate Cardio (A) 30 min cycling

3 x Moderate Cardio (B) 30 min cycling 30 min cycling

3 x Moderate Cardio (C) 30 min cycling

2 x Moderate Cardio, 1 x HIIT Cardio 30 min cycling

(A)
2 x Moderate Cardio, 1 x HIIT Cardio 25 min HIIT cycling 30 min cycling
(B)

4 x Moderate Cardio (A) 30 min cycling 30 min cycling

4 x Moderate Cardio (B) 30 min cycling 30 min walking

3 x Moderate Cardio, 1 x HIIT Cardio 30 min cycling 30 min walking

5 x Moderate Cardio (A) 30 min cycling 30 min walking 30 min cycling

5 x Moderate Cardio (B) 30 min cycling 30 min walking

4 x Moderate Cardio, 1 x HIIT Cardio 30 min cycling 30 min walking 30 min cycling
(A)
4 x Moderate Cardio, 1 x HIIT Cardio 25 min HIIT cycling 30 min cycling 30 min walking
(B)
 6 x Moderate Cardio 30 min cycling 30 min walking 30 min cycling

5 x Moderate Cardio, 1 x HIIT Cardio 30 min cycling 30 min walking 30 min cycling

7 x Moderate Cardio 30 min cycling 30 min walking 30 min cycling

6 x Moderate Cardio, 1 x HIIT Cardio 30 min cycling 30 min walking 30 min cycling
Thursday Friday Saturday Sunday
Rest Full Body Rest Rest

30 min cycling

30 min cycling

30 min cycling

30 min cycling

30 min cycling

25 min HIIT cycling

30 min cycling

30 min cycling 30 min cycling

30 min cycling

30 min cycling 30 min cycling

30 min cycling 25 min HIIT cycling

30 min cycling

30 min cycling 30 min cycling

30 min cycling 30 min walking

30 min walking 25 min HIIT cycling

30 min walking 30 min cycling

30 min cycling 30 min cycling 30 min walking

30 min cycling 25 min HIIT cycling

30 min cycling 30 min cycling

30 min walking 30 min cycling 30 min cycling

30 min walking 25 min HIIT cycling 30 min cycling

30 min walking 30 min cycling 30 min cycling 30 min walking

30 min walking 30 min cycling 25 min HIIT cycling 30 min walking