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    Big Man On Campus Calendar PDF

    Uploaded by

    Phurin Buphasiri
    The document outlines a 12-week workout program divided into days focusing on different muscle groups such as chest, back, legs, and shoulders. Each week follows the same 7-day rotation of muscle groups and includes a cardio day. The program aims to help users achieve their fitness goals and tracks their progress through crossing off completed days.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Big Man On Campus Calendar PDF

    Uploaded by

    Phurin Buphasiri
    8K views3 pages
    The document outlines a 12-week workout program divided into days focusing on different muscle groups such as chest, back, legs, and shoulders. Each week follows the same 7-day rotation of muscle groups and includes a cardio day. The program aims to help users achieve their fitness goals and tracks their progress through crossing off completed days.

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    big-man-on-campus-calendar.pdf

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    The document outlines a 12-week workout program divided into days focusing on different muscle groups such as chest, back, legs, and shoulders. Each week follows the same 7-day rotation of muscle groups and includes a cardio day. The program aims to help users achieve their fitness goals and tracks their progress through crossing off completed days.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    8K views3 pages

    Big Man On Campus Calendar PDF

    Uploaded by

    Phurin Buphasiri
    The document outlines a 12-week workout program divided into days focusing on different muscle groups such as chest, back, legs, and shoulders. Each week follows the same 7-day rotation of muscle groups and includes a cardio day. The program aims to help users achieve their fitness goals and tracks their progress through crossing off completed days.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 3

    WEEKS 1-4

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


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

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


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

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


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

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


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

    CROSS OFF WHATS YOUR GOAL?


    DAY 1 EACH DAY AS
    YOU COMPLETE
    CHEST AND
    TRICEPS
    THE PROGRAM
    TO KEEP TRACK
    OF YOUR
    PROGRESS
    ACHIEVED YOUR GOAL: YES / NO

    WWW.BODYBUILDING.COM/BIGMAN
    WEEKS 5-8
    DAY 29 DAY 30 DAY 31 DAY 32 DAY 33 DAY 34 DAY 35
    CHEST, TRICEPS BACK, BICEPS CARDIO QUADS, SHOULDERS, CARDIO ACTIVE REST
    AND ABS AND CALVES HAMSTRINGS TRAPS AND
    AND ABS CALVES

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


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

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


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

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


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

    WHATS YOUR GOAL?

    ACHIEVED YOUR GOAL: YES / NO

    WWW.BODYBUILDING.COM/BIGMAN
    WEEKS 9-12
    DAY 57 DAY 58 DAY 59 DAY 60 DAY 61 DAY 62 DAY 63
    CHEST, TRICEPS BACK, BICEPS CARDIO QUADS, SHOULDERS, CARDIO ACTIVE REST
    AND ABS AND CALVES HAMSTRINGS TRAPS AND
    AND ABS CALVES

    DAY 64 DAY 65 DAY 66 DAY 67 DAY 68 DAY 69 DAY 70


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

    DAY 71 DAY 72 DAY 73 DAY 74 DAY 75 DAY 76 DAY 77


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

    DAY 78 DAY 79 DAY 80 DAY 81 DAY 82 DAY 83 DAY 84


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

    WHATS YOUR GOAL?

    ACHIEVED YOUR GOAL: YES / NO

    WWW.BODYBUILDING.COM/BIGMAN

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