Enter the realm of COREY CALLIET

You are about to unlock your highest potential

in mind and body with the LEVELZ 90-Day
Transformation Challenge. Prepare to achieve
major results through a regimented nutrition
plan, fat-burning HIIT circuits you can do
anywhere, and a weight training program to
redefine your physique.

You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs.
This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising
or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint
problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it.
If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.

PROGRAM CONTENTS

SECTION 1 — PROGRAM OVERVIEW

SECTION 2 — TRAINING PROTOCOL
SECTION 3 — FAQ’S

LEVELZ | 90-DAY TRANSFORMATION CHALLENGE COURSE GUIDE PAGE 2

 SECTION 1: PROGRAM OVERVIEW
Congratulations on committing yourself to the LEVELZ 90-Day Transformation Challenge!

The next 90 days will be filled with dynamic training splits formulated to target unwanted adipose tissue (fat), and
build lean muscle mass, all with the support of a well-balanced nutritional profile containing lean proteins, strategically
incorporated carbohydrates, and healthy fats to fuel any fitness goal. Your transformation will be broken down into four
3-week LEVELZ (phases). Each of the 4 LEVELZ is specifically designed to keep your body from reaching plateau so
be sure to follow the plan accordingly. It is important to keep in mind these LEVELZ are created as checkpoints and
formulated with target goals which you will achieve through both nutrition and training.

LEVELZ 1 | Fire-Up

The Fire-Up Phase kick-starts the body transformation process. During this 3 week period, the central focus will be to
eliminate processed, sugary foods from your diet and begin implementing a structured eating plan that supports a fat-
burning metabolism using the Done For You Meal Planner provided within your course guide.

Your training will focus on the integration of high-intensity interval training (HIIT). If you are a seasoned fitness enthusiast
and currently following a weight training regimen, you may continue to follow your workouts but will incorporate the HIIT
into your training.

LEVELZ 2 | Momentum

The Momentum Phase is designed to stoke your metabolic furnace (your metabolism) by adjusting your diet to
compliment your training with the use of nutrient timing. By centering certain key nutrients around your training time,
you will be able to fine tune your metabolism and enhance your overall daily calorie expenditure - Thus creating serious
momentum toward reaching your transformation goals.

Your training will focus on incorporating weight training (if you started off with the HIIT workouts only to ease your body
into the challenge). If you were already completing your weight training, now is the time to push harder and rev-up the
weight!

LEVELZ 3 | Breakthrough

The third 3-week phase is the Breakthrough Phase. Using an alternative nutrient timing approach, the Breakthrough
Phase is structured to help you achieve the greatest amount of weight loss. During this period, you will postpone your
first meal of the day by 3-4 hours which will allow you to capitalize on the “fasted state” your body enters while you are
asleep. By postponing your first meal of the day, your body will be able to more easily tap into stored body fat and use it
for fuel.

This phase also marks the halfway point of your transformation - which means you will begin incorporating a strategic
refeed meal per week. (We’ll consider these “celebration meals”, not cheat meals!)

Your training will incorporate a “deload” and focus on an increase in effort across the board - cardio, HIIT, and weight
training.

LEVELZ 4 | Conquer

The fourth and final 3-week phase is the Conquer Phase. The Conquer Phase brings you through to the finish line,
reaching the goals you’ve battled for. Much like most things in life, if you’ve stayed consistent and been making steady
progress - reward yourself (you can keep the one celebration meal per week reward).

Your training will focus on continuing your efforts across the board - cardio, HIIT, and weight training. Push hard with your
workouts to get your goals by day 90!

LEVELZ | 90-DAY TRANSFORMATION CHALLENGE COURSE GUIDE PAGE 3

 TRAINING PROTOCOL
LEVELZ 1 LEVELZ 2 LEVELZ 3 LEVELZ 4

The following section of the LEVELZ course guide contains the written workout portion of your transformation plan. Just
as the nutrition aspect of this plan is laid out, the exercise aspect is also broken up into four 3-week phases.

HOW TO EXPERIENCE THE MOST SUCCESS WITH THE TRAINING ASPECT OF YOUR TRANSFORMATION:

• Watch the workout demonstration videos prior to performing the workouts to ensure you are executing the routines
with the proper form and intensity
• Print out your workouts for each phase of the program in advance to have a hard copy handy
• Record your workout results in your Accountability Tracker so that you can adequately track your progress during
your transformation and make any necessary adjustments to your sets or rep ranges to support continued adaptation
• Refer to the LEVELZ Exercise Library to customize your workouts or find alternative exercises that suit your current
fitness level/goals if need be
• Enhance your workout performance and recovery by consuming a pre-workout prior to exercise and a BCAA
supplement before and during exercise
• Listen to your body. Take rest days as needed

THE FIRE-UP PHASE WORKOUTS

WEEK 1 | WEEK 2 | WEEK 3

TRAINING COMPONENT

Week 1: You will perform the HIIT circuits below for 4-6 days this week (if you are at a fitness level that allows you to
complete 6 days, simply complete the first 4 workouts then workout 1 & 2 for the remaining days). Ideally, if you are
currently following a weight training regimen your HIIT circuits should be performed in the morning and weight training
workouts in evening to allow time for recovery and maximal output during lifts.

Week 2 & 3: You will perform the HIIT circuits below for 6 days each week (simply complete the first 5 workouts then
choose one of your favorites from this group of HIIT workouts as your 6th!). Ideally, if you are currently following a weight
training regimen your HIIT circuits should be performed in the morning and weight training workouts in evening to allow
time for recovery and maximal output during lifts.

LEVELZ | 90-DAY TRANSFORMATION CHALLENGE COURSE GUIDE PAGE 4

 TRAINING PROTOCOL
LEVELZ 1 LEVELZ 2 LEVELZ 3 LEVELZ 4
WEEK 1 | HIIT CIRCUITS
WORKOUT 1 WORKOUT 2 WORKOUT 3 WORKOUT 4

Complete the following circuit Complete the following circuit Complete the following circuit Complete the following circuit
3x. Rest for 2 mins between each 3x. Rest for 2 mins between each 3x. Rest for 2 mins between each 3x. Rest for 2 mins between each
round. round. round. round.

To up your output and get the most To up your output and get the To up your output and get the To up your output and get the
out of this, use 3-5 lb dumbbells most out of this, use 3-5 lb dumb- most out of this, use 3-5 lb dumb- most out of this, use 3-5 lb dumb-
for shadow boxing intervals, bells for shadow boxing intervals, bells for shadow boxing intervals, bells for shadow boxing intervals,
change levels, and stay moving. change levels, and stay moving. change levels, and stay moving. change levels, and stay moving.

• Shadow box :60 • Shadow box :60 • Shadow box :60 • Shadow box :60
• High Knee Jog :30 • Jumping Jacks :30 • Frog Jumps :30 • Traditional push-ups :30
• Shadow box :60 • Shadow box :60 • Shadow box :60 • Shadow box :60
• Squat Jumps (or body weight • Toe Taps on Step :30 • Jump Squat :30 • Forward-walking lunge :30
squats if you experience knee • Shadow box :60 • Shadow box :60 • Shadow box :60
pain) :30 • Alternating Side Lunge :30 • Plank Jacks :30 • Mountain Climbers :30
• Shadow box :60 • Shadow box :60 • Shadow box :60 • Shadow box :60
• Mountain Climbers :30 • Bicycle Ab Exercise :30 • Toe Touches :30 • Burpees :30
• Shadow box :60 • Shadow box :60 • Shadow box :60 • Shadow box :60
• Burpees :30 • Tricep Dip on Bench or • Russian Twist :30 • Reverse-walking lunge :60
• Shadow box :60 Step :60
• Plank with Cross-Body
Shoulder Touches :30

WEEKS 2&3 | HIIT CIRCUITS

WORKOUT 1 WORKOUT 2 WORKOUT 3 WORKOUT 4 WORKOUT 5

Complete the following Complete the following Complete the circuit 4x Complete the following Complete the circuit 3x
circuit 3x. Rest for 2 mins circuit 3x. Rest for 2 mins circuit 3x. Rest for 2 mins
between each round. between each round. • Perform each exercise between each round. • Perform each exercise
for :30 for :30
To up your output and To up your output and • Take a :30 rest between To up your output and • Take a :30 rest between
get the most out of this, get the most out of this, each exercise get the most out of this, each exercise
use 3-5 lb dumbbells for use 3-5 lb dumbbells for • Take a :60 rest between use 3-5 lb dumbbells for • Take a :60 rest between
shadow boxing intervals, shadow boxing intervals, each round shadow boxing intervals, each round
change levels, and stay change levels, and stay change levels, and stay
moving. moving. You’ll need: anything moving. • Jumping Jacks
weighted (e.g., medicine
ball or dumbbells) • Wave Squat
• Shadow box :60 • Shadow box :60 • Shadow box :60 • Plyo Push Ups (place a
• Alt Split Jump :30 • High Knee Jog :30 • Squat + overhead • Frog Jumps :30 water bottle in front of
• Shadow box :60 • Shadow box :60 press • Shadow box :60 you and touch the top
• Speed Skaters :30 • Squat Jumps :30 • Jogging on the spot • Jump Squat :30 with each hand after
• Shadow box :60 • Shadow box :60 (holding weight in • Shadow box :60 each push up)
• Touchdowns :30 • Mountain Climbers :30 front) • Plank Jacks :30 • Wide Mountain
• Shadow box :60 • Shadow box :60 • Forward walking • Shadow box :60 Climbers
• Bicycle Crunches :30 • Burpees :30 alternating lunge with • Toe Touches :30 • Burpees
• Shadow box :60 • Shadow box :60 twist • Shadow box :60 • Plank
• Laying Leg Lifts :30 • Plank with Cross-Body • Russian Twist • Russian Twist :30 • Lunge/Split Jumps
Shoulder Touches :30 • umping Jack + • Plank Jacks
overhead press • Toe touches on bench
• Toe taps on ball or step for speed
• Low side shuffle back • Knee High Jog
and forth for same
distance facing same
direction

LEVELZ | 90-DAY TRANSFORMATION CHALLENGE COURSE GUIDE PAGE 5

 TRAINING PROTOCOL
LEVELZ 1 LEVELZ 2 LEVELZ 3 LEVELZ 4

THE MOMENTUM PHASE WORKOUTS

WEEK 4 | WEEK 5 | WEEK 6

TRAINING COMPONENT

Weeks 4, 5, & 6: You will perform the HIIT circuits below for 4-6 days this week (if you are at a fitness level that allows
you to complete 6 days, simply complete the first 4 workouts then workout 1 & 2 for the remaining days). You will now
follow the weight training split provided. Ideally, your HIIT circuits should be performed in the morning and weight training
workouts in evening to allow time for recovery and maximal output during lifts.

WEEKS 4, 5, & 6 | HIIT CIRCUITS

WORKOUT 1 WORKOUT 2 WORKOUT 3 WORKOUT 4

Complete the following circuit Complete the following circuit Complete the following circuit Complete the following circuit
3x. Rest for 2 mins between each 3x. Rest for 2 mins between each 3x. Rest for 2 mins between each 3x. Rest for 2 mins between each
round. round. round. round.

To up your output and get the most To up your output and get the To up your output and get the To up your output and get the
out of this, use 3-5 lb dumbbells most out of this, use 3-5 lb dumb- most out of this, use 3-5 lb dumb- most out of this, use 3-5 lb dumb-
for shadow boxing intervals, bells for shadow boxing intervals, bells for shadow boxing intervals, bells for shadow boxing intervals,
change levels, and stay moving. change levels, and stay moving. change levels, and stay moving. change levels, and stay moving.

• Shadow box :60 • Shadow box :60 • Shadow box :60 • Shadow box :60
• High Knee Jog :30 • Jumping Jacks :30 • Frog Jumps :30 • Traditional push-ups :30
• Shadow box :60 • Shadow box :60 • Shadow box :60 • Shadow box :60
• Squat Jumps (or body weight • Toe Taps on Step :30 • Jump Squat :30 • Forward-walking lunge :30
squats if you experience knee • Shadow box :60 • Shadow box :60 • Shadow box :60
pain) :30 • Alternating Side Lunge :30 • Plank Jacks :30 • Mountain Climbers :30
• Shadow box :60 • Shadow box :60 • Shadow box :60 • Shadow box :60
• Mountain Climbers :30 • Bicycle Ab Exercise :30 • Toe Touches :30 • Burpees :30
• Shadow box :60 • Shadow box :60 • Shadow box :60 • Shadow box :60
• Burpees :30 • Tricep Dip on Bench or • Russian Twist :30 • Reverse-walking lunge :60
• Shadow box :60 Step :60
• Plank with Cross-Body
Shoulder Touches :30

WEEKLY TRAINING SPLIT (WEEKS 4, 5, & 6)

Day 1: Full Upper Body

Key: > denotes superset (this means
Day 2: Legs
you will complete exercises for
Day 3: Power Progression Challenge yourself with the weights
each group without rest for 1 set;
wherein your last 3-5 reps of each
Day 4: Chest, Back, Shoulders e.g., complete Barbell squats then
exercise require that extra push to
Day 5: Legs & Core immediately perform Squat Jumps,
perform.
Day 6: Chest, Triceps, & Shoulders rest, repeat for prescribed number of
sets)
Day 7: Active Rest Day

LEVELZ | 90-DAY TRANSFORMATION CHALLENGE COURSE GUIDE PAGE 6

 TRAINING PROTOCOL
LEVELZ 1 LEVELZ 2 LEVELZ 3 LEVELZ 4
Complete the following workouts as prescribed. You must complete a 10-15 min cardio warmup of your choice prior to
starting your workout.

Non-Training Day: Perform active rest - try to keep your body moving whether it be yoga, jogging, walking, taking aerobics
class or partaking in your favorite cardio activity.

DAY 1 - FULL UPPER BODY

(chest should be 1.5 minutes rest, shoulders 1 minute and back should be 45 seconds rest)

Incline DB press
(lowest incline possible)
3 sets x 12,12,10

Incline DB Fly
3 sets 15,12,10

Standing Barbell Shoulder Press

1 warm up of 20
3 sets x 12,12,8

Seated DB Side Laterals

3 sets x 15,15,12

Bent-Over DB Flys
3 sets x 12

Alternating DB Bicep Curls

3 sets x 12-15
1 burnout set

DAY 2 - LEGS
(rest should be 1-1.5 minutes between sets)

4 sets each
> Barbell Squats (15)
> Squat Jumps (10)
3 sets each
> Leg Extension (20 with 5 second hold every 5 reps)
> Lunge Jumps (10/side)
3 sets each
> Stiff Legged Barbell Good mornings or Stiff Legged Deadlift (15)
> Stability Ball Leg Curls (20)
2 sets each
> DB Forward Walking Lunge (10)
> DB Reverse Walking Lunge (10)
2 sets each
Body Weight Squats (50)
LEVELZ | 90-DAY TRANSFORMATION CHALLENGE COURSE GUIDE PAGE 7
 TRAINING PROTOCOL
LEVELZ 1 LEVELZ 2 LEVELZ 3 LEVELZ 4
DAY 3 - POWER PROGRESSION
Start with 3 ab movements (4 sets of 25 reps), for example; leg lifts, side cable crunch, and ab machine crunch

Perform in a circuit fashion - 4 Total sets, for prescribed amount of reps. Take up to 2 min rest between each circuit, 1 min
rest between exercises:

1. Single-Arm Dumbbell Snatch (10-15 reps depending on weight)

2. Dumbbell Push-Press (10-15 reps depending on weight)
3. Jump Squats, or wide stance bodyweight squats if jump squats bother your knees
4. Squat Thrusts (aka Burpees), 15
5. Dumbbell Clean (10-15 reps depending on weight)
6. Kettlebell swing (30 seconds)

DAY 4 - CHEST, SHOULDERS & BACK

(chest should be 1.5 minutes rest, shoulders 1 minute and back should be 45 seconds rest)

3 sets each
> Close Grip DB Bench Press (15)
> Up/Down Plank (10) per side
3 sets each
> Flat bench DB Fly (15)
> Push Ups (max)
3 sets each
> DB Front to Side Raise (10 each way)
> Push Press (20)
3 sets each
> Cable row (15)
> DB Bent over Row (15)
DAY 5 - LEGS & CORE

Start with 3 ab movements (4 sets of 25 reps), for example; leg lifts, side cable crunch, and ab machine crunch

Quad Extensions (12,12,12 drop sets = 1set, perform 4 sets total) For example start with 70lb for 12 reps, immediately
drop to 50lb for 12 reps, immediately drop to 40lb for 12 reps for first set. Weights will vary. Try to increase your start
weight each set.

Hack or Smith Machine squats (3 sets, 20, 16, 12, 10 reps increasing weight as you go)

Leg press (4 sets; first set 30 reps, second 20, third & fourth 15 increasing weight as you go)

Finish with 3 weighted calf movements (3 sets of 25 reps), for example seated calf raise, standing double leg calf raise
and single leg calf raises.

LEVELZ | 90-DAY TRANSFORMATION CHALLENGE COURSE GUIDE PAGE 8

 TRAINING PROTOCOL
LEVELZ 1 LEVELZ 2 LEVELZ 3 LEVELZ 4

DAY 6 - CHEST, TRICEPS & SHOULDERS

3 sets each
> Close Grip DB Bench Press (15)
> Up/Down Plank (10) per side
3 sets each
> Flat bench DB Fly (15)
> Push Ups (max)
3 sets each
> DB Front to Side Raise (10 each way)
> Push Press (20)
3 sets each
> Cable row (15)
> DB Bent over Row (15)

LEVELZ | 90-DAY TRANSFORMATION CHALLENGE COURSE GUIDE PAGE 9

 TRAINING PROTOCOL
LEVELZ 1 LEVELZ 2 LEVELZ 3 LEVELZ 4

THE BREAKTHROUGH PHASE WORKOUTS

WEEK 7 | WEEK 8 | WEEK 9

TRAINING COMPONENT

Week 7: DELOAD WEEK. You will perform the HIIT circuits and cardio sessions for 6 days this week (simply complete
the first 5 workouts then choose one of your favorites from this group of HIIT workouts as your 6th!). You will not be
completing any weight training this week. The purpose of “deloading” is to ease up on your weight training volume to
allow your body to recover and prepare to push harder and achieve new heights with your training.

Week 8 & 9: You will perform the HIIT circuits below for 6 days each week (simply complete the first 5 workouts then
choose one of your favorites from this group of HIIT workouts as your 6th!). You will return to weight training. Be sure to
use any added strength to increase your weights on each exercise.

WEEK 7 | CARDIO SESSIONS

Cardio should be 30-45 min in duration and may be done in a method of your choice (treadmill, elliptical, stairmill, outside
run, etc.) either first thing in the morning (fasted) or immediately following your HIIT training workout. You should maintain
a working heart rate target zone of 135-155.

LEVELZ | 90-DAY TRANSFORMATION CHALLENGE COURSE GUIDE PAGE 10

 TRAINING PROTOCOL
LEVELZ 1 LEVELZ 2 LEVELZ 3 LEVELZ 4

WEEKS 7, 8, & 9 | HIIT CIRCUITS

WORKOUT 1 WORKOUT 2 WORKOUT 3 WORKOUT 4 WORKOUT 5

Complete the following Complete the following Complete the circuit 4x Complete the following Complete the circuit 3x
circuit 3x. Rest for 2 mins circuit 3x. Rest for 2 mins circuit 3x. Rest for 2 mins
between each round. between each round. • Perform each exercise between each round. • Perform each exercise
for :30 for :30
To up your output and To up your output and • Take a :30 rest between To up your output and • Take a :30 rest between
get the most out of this, get the most out of this, each exercise get the most out of this, each exercise
use 3-5 lb dumbbells for use 3-5 lb dumbbells for • Take a :60 rest between use 3-5 lb dumbbells for • Take a :60 rest between
shadow boxing intervals, shadow boxing intervals, each round shadow boxing intervals, each round
change levels, and stay change levels, and stay change levels, and stay
moving. moving. You’ll need: anything moving. • Jumping Jacks
weighted (e.g., medicine
ball or dumbbells) • Wave Squat
• Shadow box :60 • Shadow box :60 • Shadow box :60 • Plyo Push Ups (place a
• Alt Split Jump :30 • High Knee Jog :30 • Squat + overhead • Frog Jumps :30 water bottle in front of
• Shadow box :60 • Shadow box :60 press • Shadow box :60 you and touch the top
• Speed Skaters :30 • Squat Jumps :30 • Jogging on the spot • Jump Squat :30 with each hand after
• Shadow box :60 • Shadow box :60 (holding weight in • Shadow box :60 each push up)
• Touchdowns :30 • Mountain Climbers :30 front) • Plank Jacks :30 • Wide Mountain
• Shadow box :60 • Shadow box :60 • Forward walking • Shadow box :60 Climbers
• Bicycle Crunches :30 • Burpees :30 alternating lunge with • Toe Touches :30 • Burpees
• Shadow box :60 • Shadow box :60 twist • Shadow box :60 • Plank
• Laying Leg Lifts :30 • Plank with Cross-Body • Russian Twist • Russian Twist :30 • Lunge/Split Jumps
Shoulder Touches :30 • umping Jack + • Plank Jacks
overhead press • Toe touches on bench
• Toe taps on ball or step for speed
• Low side shuffle back • Knee High Jog
and forth for same
distance facing same
direction

WEEKLY TRAINING SPLIT (WEEKS 7, 8, & 9)

Day 1: Full Upper Body

Key: > denotes superset (this means
Day 2: Legs
you will complete exercises for
Day 3: Power Progression Challenge yourself with the weights
each group without rest for 1 set;
wherein your last 3-5 reps of each
Day 4: Chest, Back, Shoulders e.g., complete Barbell squats then
exercise require that extra push to
Day 5: Legs & Core immediately perform Squat Jumps,
perform.
Day 6: Chest, Triceps, & Shoulders rest, repeat for prescribed number of
sets)
Day 7: Active Rest Day

LEVELZ | 90-DAY TRANSFORMATION CHALLENGE COURSE GUIDE PAGE 11

 TRAINING PROTOCOL
LEVELZ 1 LEVELZ 2 LEVELZ 3 LEVELZ 4
DAY 1 - FULL UPPER BODY
(chest should be 1.5 minutes rest, shoulders 1 minute and back should be 45 seconds rest)

Incline Smith Bench Press

(keep constant tension on this exercise force as much blood as possible in here)
4 sets x 15,12,12,10
(do one drop set on this last set, so do 10 reps then drop weight and get another 8-10)

Flat Hammer-Strength Press

3 sets x 12,10,8
(do rest pause here pick weight that you get 2-3 reps on, rest 15 seconds go again etc until you get to 6)

Standing Barbell Shoulder Press

1 warm up of 20
3 sets x 12,12,8

Seated DB Side Laterals

3 sets x 15,15,12

Bent-Over DB Flys
3 sets x 12

Smith Barbell Rows

1 warm up set
3 sets x 10-15

Alternating DB Bicep Curls

3 sets x 12-15
1 burnout set

DAY 2 - LEGS
(rest should be 1-1.5 minutes between sets)

4 sets each
> Barbell Squats (15)
> Squat Jumps (10)
3 sets each
> Leg Extension (20 with 5 second hold every 5 reps)
> Lunge Jumps (10/side)
3 sets each
> Stiff Legged Barbell Good mornings or Stiff Legged Deadlift (15)
> Stability Ball Leg Curls (20)
2 sets each
> DB Forward Walking Lunge (10)
> DB Reverse Walking Lunge (10)
2 sets each
Body Weight Squats (50)
LEVELZ | 90-DAY TRANSFORMATION CHALLENGE COURSE GUIDE PAGE 12
 TRAINING PROTOCOL
LEVELZ 1 LEVELZ 2 LEVELZ 3 LEVELZ 4

DAY 3 - POWER PROGRESSION

Start with 3 ab movements (4 sets of 25 reps), for example; leg lifts, side cable crunch, and ab machine crunch

Perform in a circuit fashion - 4 Total sets, for prescribed amount of reps. Take up to 2 min rest between each circuit, 1 min
rest between exercises:

1. Single-Arm Dumbbell Snatch (10-15 reps depending on weight)

2. Dumbbell Push-Press (10-15 reps depending on weight)
3. Jump Squats, or wide stance bodyweight squats if jump squats bother your knees
4. Squat Thrusts (aka Burpees), 15
5. Dumbbell Clean (10-15 reps depending on weight)
6. Kettlebell swing (30 seconds)

DAY 4 - CHEST, SHOULDERS & BACK

(chest should be 1.5 minutes rest, shoulders 1 minute and back should be 45 seconds rest)

3 sets each
> Close Grip DB Bench Press (15)
> Up/Down Plank (10) per side
3 sets each
> Flat bench DB Fly (15)
> Push Ups (max)
3 sets each
> DB Front to Side Raise (10 each way)
> Push Press (20)
3 sets each
> Cable row (15)
> DB Bent over Row (15)
DAY 5 - LEGS & CORE

Start with 3 ab movements (4 sets of 25 reps), for example; leg lifts, side cable crunch, and ab machine crunch

Quad Extensions (12,12,12 drop sets = 1set, perform 4 sets total) For example start with 70lb for 12 reps, immediately
drop to 50lb for 12 reps, immediately drop to 40lb for 12 reps for first set. Weights will vary. Try to increase your start
weight each set.

Hack or Smith Machine squats (3 sets, 20, 16, 12, 10 reps increasing weight as you go)

Leg press (4 sets; first set 30 reps, second 20, third & fourth 15 increasing weight as you go)

Finish with 3 weighted calf movements (3 sets of 25 reps), for example seated calf raise, standing double leg calf raise
and single leg calf raises.

LEVELZ | 90-DAY TRANSFORMATION CHALLENGE COURSE GUIDE PAGE 13

 TRAINING PROTOCOL
LEVELZ 1 LEVELZ 2 LEVELZ 3 LEVELZ 4

DAY 6 - CHEST, TRICEPS & SHOULDERS

4 sets each
> Close Grip DB Bench Press (15)
> Up/Down Plank (8,6,4,2) per side
4 sets each
> Flat bench DB Fly (15)
> DB Skull crusher (15)
> Push Ups (10,8,6)
4 sets each
> Single Arm DB Tricep Kickback (12/side)
> Rope Pulldown (Burnout on light weight)
4 sets each
> DB Front to Side Raise (10 each way)
> Push Press (20)

LEVELZ 4 | THE CONQUER PHASE WORKOUTS

LEVELZ | 90-DAY TRANSFORMATION CHALLENGE COURSE GUIDE PAGE 14

 TRAINING PROTOCOL
LEVELZ 1 LEVELZ 2 LEVELZ 3 LEVELZ 4

THE CONQUER PHASE WORKOUTS

WEEK 10 | WEEK 11 | WEEK 12

TRAINING COMPONENT
Weeks 10, 11, & 12: You will perform the HIIT circuits below for 4 days each week. For the remaining 2 days you will
complete cardio sessions. Push yourself! Conquer the last of your LEVELZ!

WEEKS 10, 11, & 12 | HIIT CIRCUITS

WORKOUT 1 WORKOUT 2 WORKOUT 3 WORKOUT 4

Complete the following circuit Complete the following circuit Complete the following circuit Complete the following circuit
3x. Rest for 2 mins between each 3x. Rest for 2 mins between each 3x. Rest for 2 mins between each 3x. Rest for 2 mins between each
round. round. round. round.

To up your output and get the most To up your output and get the To up your output and get the To up your output and get the
out of this, use 3-5 lb dumbbells most out of this, use 3-5 lb dumb- most out of this, use 3-5 lb dumb- most out of this, use 3-5 lb dumb-
for shadow boxing intervals, bells for shadow boxing intervals, bells for shadow boxing intervals, bells for shadow boxing intervals,
change levels, and stay moving. change levels, and stay moving. change levels, and stay moving. change levels, and stay moving.

• Shadow box :60 • Shadow box :60 • Shadow box :60 • Shadow box :60
• High Knee Jog :30 • Jumping Jacks :30 • Frog Jumps :30 • Traditional push-ups :30
• Shadow box :60 • Shadow box :60 • Shadow box :60 • Shadow box :60
• Squat Jumps (or body weight • Toe Taps on Step :30 • Jump Squat :30 • Forward-walking lunge :30
squats if you experience knee • Shadow box :60 • Shadow box :60 • Shadow box :60
pain) :30 • Alternating Side Lunge :30 • Plank Jacks :30 • Mountain Climbers :30
• Shadow box :60 • Shadow box :60 • Shadow box :60 • Shadow box :60
• Mountain Climbers :30 • Bicycle Ab Exercise :30 • Toe Touches :30 • Burpees :30
• Shadow box :60 • Shadow box :60 • Shadow box :60 • Shadow box :60
• Burpees :30 • Tricep Dip on Bench or • Russian Twist :30 • Reverse-walking lunge :60
• Shadow box :60 Step :60
• Plank with Cross-Body
Shoulder Touches :30

WEEKS 10, 11, & 12 | CARDIO SESSIONS

Cardio should be 45 min in duration and may be done in a method of your choice (treadmill, elliptical, stairmill, outside
run, etc.) either first thing in the morning (fasted) or immediately following your weight training workout. You should
maintain a working heart rate target zone of 135-155.

WEEKLY TRAINING SPLIT (WEEKS 10, 11, & 12)

Day 1: Full Upper Body

Key: > denotes superset (this means
Day 2: Legs
you will complete exercises for
Day 3: Power Progression Challenge yourself with the weights
each group without rest for 1 set;
wherein your last 3-5 reps of each
Day 4: Chest, Back, Shoulders e.g., complete Barbell squats then
exercise require that extra push to
Day 5: Legs & Core immediately perform Squat Jumps,
perform.
Day 6: Chest, Triceps, & Shoulders rest, repeat for prescribed number of
sets)
Day 7: Active Rest Day

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 TRAINING PROTOCOL
LEVELZ 1 LEVELZ 2 LEVELZ 3 LEVELZ 4

WEEKLY TRAINING SPLIT (WEEKS 10, 11, & 12)

Complete the following workouts as prescribed. You must complete a 10-15 min cardio warmup of your choice prior to
starting your workout.

Non-Training Day: Perform active rest - try to keep your body moving whether it be yoga, jogging, walking, taking aerobics
class or partaking in your favorite cardio activity.

DAY 1 - FULL UPPER BODY

(chest should be 1.5 minutes rest, shoulders 1 minute and back should be 45 seconds rest)

Incline Smith Bench Press

(keep constant tension on this exercise force as much blood as possible in here)
4 sets x 15,12,12,10
(do one drop set on this last set, so do 10 reps then drop weight and get another 8-10)

Flat Hammer-Strength Press

3 sets x 12,10,8
(do rest pause here pick weight that you get 2-3 reps on, rest 15 seconds go again etc until you get to 6)

Standing Barbell Shoulder Press

1 warm up of 20
3 sets x 12,12,8

Seated DB Side Laterals

3 sets x 15,15,12

Bent-Over DB Flys
3 sets x 12

Smith Barbell Rows

1 warm up set
3 sets x 10-15

Alternating DB Bicep Curls

3 sets x 12-15
1 burnout set

DAY 2 - LEGS
(rest should be 1-1.5 minutes between sets)

4 sets each
> Barbell Squats (15)
> Squat Jumps (10)
3 sets each
> Leg Extension (20 with 5 second hold every 5 reps)
> Lunge Jumps (10/side)

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 TRAINING PROTOCOL
LEVELZ 1 LEVELZ 2 LEVELZ 3 LEVELZ 4
DAY 2 - LEGS (CONTINUED)
3 sets each
> Stiff Legged Barbell Good mornings or Stiff Legged Deadlift (15)
> Stability Ball Leg Curls (20)
2 sets each
> DB Forward Walking Lunge (10)
> DB Reverse Walking Lunge (10)
2 sets each
Body Weight Squats (50)

DAY 3 - POWER PROGRESSION

Start with 3 ab movements (4 sets of 25 reps), for example; leg lifts, side cable crunch, and ab machine crunch

Perform in a circuit fashion - 4 Total sets, for prescribed amount of reps. Take up to 2 min rest between each circuit, 1 min
rest between exercises:

1. Single-Arm Dumbbell Snatch (10-15 reps depending on weight)

2. Dumbbell Push-Press (10-15 reps depending on weight)
3. Jump Squats, or wide stance bodyweight squats if jump squats bother your knees
4. Squat Thrusts (aka Burpees), 15
5. Dumbbell Clean (10-15 reps depending on weight)
6. Kettlebell swing (30 seconds)

DAY 4 - CHEST, SHOULDERS & BACK

(chest should be 1.5 minutes rest, shoulders 1 minute and back should be 45 seconds rest)

3 sets each
> Close Grip DB Bench Press (15)
> Up/Down Plank (10) per side
3 sets each
> Flat bench DB Fly (15)
> Push Ups (max)
3 sets each
> DB Front to Side Raise (10 each way)
> Push Press (20)
3 sets each
> Cable row (15)
> DB Bent over Row (15)

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 TRAINING PROTOCOL
LEVELZ 1 LEVELZ 2 LEVELZ 3 LEVELZ 4

DAY 5 - LEGS & CORE

Start with 3 ab movements (4 sets of 25 reps), for example; leg lifts, side cable crunch, and ab machine crunch

Quad Extensions (12,12,12 drop sets = 1set, perform 4 sets total) For example start with 70lb for 12 reps, immediately
drop to 50lb for 12 reps, immediately drop to 40lb for 12 reps for first set. Weights will vary. Try to increase your start
weight each set.

Hack or Smith Machine squats (3 sets, 20, 16, 12, 10 reps increasing weight as you go)

Leg press (4 sets; first set 30 reps, second 20, third & fourth 15 increasing weight as you go)

Finish with 3 weighted calf movements (3 sets of 25 reps), for example seated calf raise, standing double leg calf raise
and single leg calf raises.

DAY 6 - CHEST, TRICEPS & SHOULDERS

4 sets each
> Close Grip DB Bench Press (15)
> Up/Down Plank (8,6,4,2) per side
4 sets each
> Flat bench DB Fly (15)
> DB Skull crusher (15)
> Push Ups (10,8,6)
4 sets each
> Single Arm DB Tricep Kickback (12/side)
> Rope Pulldown (Burnout on light weight)
4 sets each
> DB Front to Side Raise (10 each way)
> Push Press (20)

LEVELZ | 90-DAY TRANSFORMATION CHALLENGE COURSE GUIDE PAGE 18

 SECTION 3: FAQ
I AM HAVING TROUBLE OVERCOMING MY BAD EATING HABITS. WHAT CAN I DO?
If you find yourself battling with food cravings, first understand that this is normal. If your body is used to eating sugary
foods, it will retaliate when it does not receive the sugar-energy it expects.

If you need additional advice for ways to overcome this, you may psychologically benefit from a “weaning” period.
Weaning off of junk food as opposed to cutting it all out at once cold turkey can psychologically benefit those who are not
accustomed to following a regimented eating plan.

To wean off of a poor diet, you can cut your intake of these unhealthy foods in half for the first 3-5 days of the challenge.
Note that if you choose to wean off of unhealthy foods, this may slow the pace at which you experience results within this
program. For this reason, it is recommended to adopt the willpower principles from the LEVELZ Mindset Protocol as your
first step toward overcoming the obstacles we face when it comes to transforming our bodies.

I’M WORRIED THAT THE WORKOUT PORTION OF MY TRANSFORMATION WILL BE TOO CHALLENGING FOR ME. IS
THERE ANYTHING I CAN DO?
If you find that the training aspect of your transformation is too difficult or too intense for you current fitness level, you
may modify your workouts using the LEVELZ Exercise Library. This feature of the program provides dozens of exercise
variations to meet any fitness level so that you can still complete your workouts in a scalable version that suits your
current level.

WILL THE WORKOUTS MAKE ME SORE?

If you are brand new to working out regularly it is possible that you may feel some soreness. As you stimulate your
muscles, they will adapt and become stronger - which means you won’t experience soreness as time goes on. To ensure
you are recovering properly from your workouts, be sure to consume a brand chain amino acid supplement (BCAA)
before and during your workouts.

WHAT RESULTS CAN I EXPECT FROM THIS 90-DAY CHALLENGE?

While individual results vary, the program is designed to allow members to experience results immediately. Within the first
week or two of the program, it’s common to experience:
• Weight loss
• Enhanced muscle tone and strength
• Higher energy levels
• More confidence & willpower

LEVELZ | 90-DAY TRANSFORMATION CHALLENGE COURSE GUIDE PAGE 19