Gethin 12 Week Calendar
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DAY 1LEGS
WHATS YOUR GOAL?
ACHIEVE YOUR GOAL: YES / NO
WWW.BODYBUILDING.COM/GETHIN
CROSS OFF EACH DAY AS YOU COMPLETE THE PROGRAM TO KEEP TRACK OF
YOUR PROGRESS
WEEKS1-4
DAY 2CHEST
ANDTRICEPS
DAY 3REST
DAY 4BACKAND
BICEPS
DAY 5SHOULDERS
CALVESAND ABS
DAY 6REST
DAY 7LEGS
DAY 8CHEST
ANDTRICEPS
DAY 9REST
DAY 10SHOULDERS
DAY 11CALVES
AND ABS
DAY 12BACKAND
BICEPS
DAY 13REST
DAY 14LEGS
DAY 15CHEST
ANDTRICEPS
DAY 16BACKAND
BICEPS
DAY 17REST
DAY 18REST
DAY 19SHOULDERS
CALVESAND ABS
DAY 20LEGS
DAY 21REST
DAY 22REST
DAY 23BACKAND
BICEPS
DAY 24SHOULDERS
DAY 25CHEST
DAY 26REST
DAY 27REST
DAY 28LEGS
DAY 1BACKAND
BICEPS
for black/dark backgrounds for white/light backgrounds
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DAY 29TRICEPSCALVES
AND ABS
DAY 30REST
DAY 31REST
DAY 32SHOULDERS
DAY 33CHEST
ANDTRICEPS
DAY 34LEGS
DAY 35BACK
BICEPSAND ABS
DAY 36REST
DAY 37REST
DAY 38SHOULDERS
ANDCALVES
DAY 39CHEST
TRICEPSAND ABS
DAY 40LEGS
DAY 41REST
DAY 42BACKAND
BICEPS
DAY 43SHOULDERS
CALVESAND ABS
DAY 44REST
DAY 45CHEST
ANDTRICEPS
DAY 46LEGS
DAY 47REST
DAY 48REST
DAY 49BACKAND
BICEPS
DAY 50REST
DAY 51SHOULDERS
CALVESAND ABS
DAY 52LEGS
DAY 53CHEST
ANDBACK
DAY 54BICEPS
ANDTRICEPS
DAY 55REST
DAY 56REST
WHATS YOUR GOAL?
ACHIEVE YOUR GOAL: YES / NO
WWW.BODYBUILDING.COM/GETHIN
CROSS OFF EACH DAY AS YOU COMPLETE THE PROGRAM TO KEEP TRACK OF
YOUR PROGRESS
DAY 1BACKAND
BICEPS
WEEKS5-8
for black/dark backgrounds for white/light backgrounds
-
DAY 57REST
DAY 58SHOULDERS
CALVESAND ABS
DAY 59LEGS
DAY 60CHEST
ANDBACK
DAY 61REST
DAY 62BICEPS
ANDTRICEPS
DAY 63SHOULDERS
CALVESAND ABS
DAY 64LEGS
DAY 65HOT YOGA
DAY 66CHEST
ANDTRICEPS
DAY 67REST
DAY 68LEGSAND
SHOULDERS
DAY 69ABS ANDCALVES
DAY 70BACKAND
ARMS
DAY 71REST
DAY 72REST
DAY 73LEGS
DAY 74CHEST
ANDBACK
DAY 75SHOULDERS
CALVESAND ABS
DAY 76REST
DAY 77REST
DAY 78LEGS
DAY 79CHEST
ANDBACK
DAY 80SHOULDERS
CALVESAND ABS
DAY 81REST
DAY 82REST
DAY 83BICEPS
ANDTRICEPS
DAY 84LEGS
WHATS YOUR GOAL?
ACHIEVE YOUR GOAL: YES / NO
WWW.BODYBUILDING.COM/GETHIN
CROSS OFF EACH DAY AS YOU COMPLETE THE PROGRAM TO KEEP TRACK OF
YOUR PROGRESS
DAY 1BACKAND
BICEPS
WEEKS9-12
for black/dark backgrounds for white/light backgrounds
