BODY SYSTEMS TRANSFORMATION CHALLENGE PRIMER PHASE WEEK 1-4 BEGINNER 1

BODY SYSTEMS TRANSFORMATION CHALLENGE PRIMER PHASE WEEK 1-4 BEGINNER 1

MATERIALS You agree that you will not redistribute, copy, amend, or commercially exploit any materials found in this document without express written permission of Body Systems Nutrition. INDEMNITY You agree to indemnify and hold Body Systems Nutrition, its parent, subsidiaries, affiliates, directors, officers and employees, harmless from any claim, demand, or damage, including reasonable attorney fees, asserted by any third party or arising out of your use of this document, product, and/or website. DISCLAIMER These statements in this document have not been evaluated by the Food and Drug Administration, or Health Canada. The information presented in this document is by no way intended as medical advice or as a substitute for medical counseling. Consult your physician before following any information presented in this document. The products recommended and information presented are not intended to treat, diagnose, cure, or prevent any disease. COPYRIGHT This document and Body Systems Nutrition are protected by copyright law and international treaty provisions and may not be copied or imitated in whole or in part. No logo, trademark, graphic or image from this document or Body Systems Nutrition may be copied or retransmitted without the express written permission of Body Systems Nutrition. BODY SYSTEMS TRANSFORMATION CHALLENGE PRIMER PHASE WEEK 1-4 BEGINNER 01

Welcome to a brand new you. The Primer Phase: Congrats on taking up the Body Systems Transformation Challenge! We hope you find the next three months to be filled with sweat, hard work, enthusiasm, grit, determination and at the end of it all, the most rewarding three months of your life. For us, we can t wait to share the experience with you, watch you change and grow and reach the goals you ve always wanted to hit. This is the first step to a brand new you, and hopefully, to a big payoff at the end! So, let s get started with your 90 Day Transformation... The first four weeks of the Body Systems Transformation Challenge consist of the Primer Phase. A starting point in this 90 Day Challenge. Here you will figure out your starting weights, mix in some HIIT cardio training, rest a little more between sets, and squeeze out a few more reps. There s a glossary at the bottom of this page to be used as a reference to some of the short forms throughout the routines. If there are terms or maneuvers you re not familiar with, remember, Google is your friend. As there are so many different names and ways to perform almost every movement, it s best to find which is best for you, as well as to be confident in how to perform them. Get ready to work. Hard. But most importantly, get ready change your life around. Glossary PP = Primary Power PS = Primary Strength CND = Conditioning SA = Strength Assistance EC = Explosive Conditioning STR = Strength HYP = Hypertrophy PWR = Power PMP = Pump KB = Kettlebell DB = Dumbbell BB = Barbell BW = Body Weight MB = Medicine Ball SB = Stability Ball RB = Resistance Band ALT = Alternate AMRAP = As Many Reps As Possible BODY SYSTEMS TRANSFORMATION CHALLENGE PRIMER PHASE WEEK 1-4 BEGINNER 01

WEEK 01 BODY SYSTEMS TRANSFORMATION CHALLENGE PRIMER PHASE WEEK 1-4 BEGINNER 02

WEEK 01: MONDAY - PUSH 1. Fla DB Press 120 Seconds 3 8-10 2. Shoulder Press 120 Seconds 3 8-12 3. Cable Flyes 120 Seconds 2 10-12 4. Rope Press Downs 120 Seconds 2 10-12 5. Side Laterals 120 Seconds 2 8-12 6. Smith Machine Push Ups 120 Seconds 3 10-12 7. Close Grip Press Downs 120 Seconds 2 12-15 / arm *HIIT A: Perform cardio program HIIT A either in the AM or post workout. WEEK 01: TUESDAY - PULL 1. Close Grip Pulldowns 120 Seconds 3 8-12 2. Bent BB Rows 120 Seconds 3 10-12 3. Stiff Leg Deadlifts 120 Seconds 3 10-12 4. Seated Cable Rows 120 Seconds 3 12-15 5. Alt. DB Curls 120 Seconds 3 15-20 WEEK 01: WEDNESDAY - REST *HIIT A: Perform cardio program HIIT A either in the AM or post workout. BODY SYSTEMS TRANSFORMATION CHALLENGE PRIMER PHASE WEEK 1-4 BEGINNER 03

WEEK 01: THURSDAY - UPPER 1. Machine Shoulder Press 120 Seconds 3 6-8 2. Incline DB Press 120 Seconds 3 12-15 3. Upright BB Rows 120 Seconds 2 10-12 4. Wide Grip Pull Downs 120 Seconds 3 10-12 5. Rear Delt Machine 120 Seconds 3 12-15 6. Cable Triceps Pushdowns 120 Seconds 2 8-15 7. Barbell Curls 120 Seconds 2 10-12 8. BW Bench Dips 120 Seconds 2 12-15 *HIIT A: Perform cardio program HIIT A either in the AM or post workout. WEEK 01: FRIDAY - LEGS 1. Body Weight Lunges 120 Seconds 3 10-12 each leg 2. Goblet Squats 120 Seconds 3 10-12 3. Lying Leg Curls 120 Seconds 3 10-12 4. Leg Press 120 Seconds 3 12-15 5. Leg Extensions 120 Seconds 2 12-15 WEEK 01: SATURDAY - REST *HIIT A: Perform cardio program HIIT A either in the AM or post workout. WEEK 01: SUNDAY - REST BODY SYSTEMS TRANSFORMATION CHALLENGE PRIMER PHASE WEEK 1-4 BEGINNER 04

WEEK 02 BODY SYSTEMS TRANSFORMATION CHALLENGE PRIMER PHASE WEEK 1-4 BEGINNER 05

WEEK 02: MONDAY - PUSH 1. Flat BB Press 120 Seconds 3 6-8 2. Incline DB Press 120 Seconds 3 10-12 3. Seated Side Laterals 120 Seconds 2 10-12 4. Flat DB Press 120 Seconds 3 12-15 5. Smith Machine Push Ups 120 Seconds 3 8-10 6. Rope Press Downs 120 Seconds 2 10-12 7. Cable Flys 120 Seconds 2 10-12 / arm *HIIT B: Perform cardio program HIIT B either in the AM or post workout. WEEK 02: TUESDAY - BACK 1. Pulldowns to Front 120 Seconds 3 10-15 2. Bent BB Rows 120 Seconds 3 10-12 3. Seated Cable Rows 120 Seconds 3 12-15 4. Close Grip Pulldowns 120 Seconds 3 10-12 5. Alt. Hammer Curls 120 Seconds 3 15 WEEK 02: WEDNESDAY - REST *HIIT B: Perform cardio program HIIT B either in the AM or post workout. BODY SYSTEMS TRANSFORMATION CHALLENGE PRIMER PHASE WEEK 1-4 BEGINNER 06

WEEK 02: THURSDAY - UPPER 1. Rear Delt Machine 120 Seconds 3 12-15 2. Flat DB Flys 120 Seconds 3 10-12 3. Front Alternate DB Raises 120 Seconds 2 8-10 4. Machine Shoulder Press 120 Seconds 3 12-15 5. Face Pulls 120 Seconds 2 12-15 6. Cable Curls 120 Seconds 2 10-12 7. Triceps Cable Pushdowns 120 Seconds 2 10-12 8. 1 Arm Reverse Grip Pushdowns 120 Seconds 2 15 / arm *HIIT B: Perform cardio program HIIT B either in the AM or post workout. WEEK 02: FRIDAY - LEGS 1. Goblet Squats 120 Seconds 3 8-12 2. Seated Leg Curls 120 Seconds 3 10-12 3. Leg Press 120 Seconds 3 12-15 4. Body Weight Lunges 120 Seconds 3 10-12 5. Leg Extensions 120 Seconds 2 15-20 WEEK 02: SATURDAY - REST *HIIT B: Perform cardio program HIIT B either in the AM or post workout. WEEK 02: SUNDAY - REST BODY SYSTEMS TRANSFORMATION CHALLENGE PRIMER PHASE WEEK 1-4 BEGINNER 07

WEEK 03 BODY SYSTEMS TRANSFORMATION CHALLENGE PRIMER PHASE WEEK 1-4 BEGINNER 08

WEEK 03: MONDAY - PUSH 1. Incline DB Press 120 Seconds 3 8 2. Seated Machine Press 120 Seconds 3 10-12 3. Shoulder DB Press 120 Seconds 3 10-12 4. Seated Laterals 120 Seconds 3 10-12 5. Knee Push Ups 120 Seconds 3 12-15 6. Body Weight Dips 120 Seconds 2 10-12 7. Rope Press Downs 120 Seconds 2 10-12 8. Lying DB Extensions 120 Seconds 2 12-15 *HIIT C: Perform cardio program HIIT C either in the AM or post workout. WEEK 03: TUESDAY - PULL 1. Bent BB Rows 120 Seconds 3 8 2. Stiff Leg Deadlifts 120 Seconds 3 10-12 3. 1 Arm DB Rows 120 Seconds 3 8-10 4. Straight Arm Pulldowns 120 Seconds 2 12-15 5. Alt DB Curls 120 Seconds 2 15 WEEK 03: WEDNESDAY - REST *HIIT C: Perform cardio program HIIT C either in the AM or post workout. BODY SYSTEMS TRANSFORMATION CHALLENGE PRIMER PHASE WEEK 1-4 BEGINNER 09

WEEK 03: THURSDAY - UPPER 1. Pull Downs To Front 120 Seconds 3 8-12 2. Machine Shoulder Press 120 Seconds 3 10-12 3. Rear Delt Machine 120 Seconds 2 12-15 4. Front Alternate DB Raises 120 Seconds 2 8-10 5. Cable Flys 120 Seconds 2 15 6. Triceps Pushdowns 120 Seconds 2 8-10 7. Face Pulls 120 Seconds 2 8-10 / arm 8. Overhead Rope Extensions 120 Seconds 2 12-15 9. Cable Curls 120 Seconds 2 15 *HIIT C: Perform cardio program HIIT C either in the AM or post workout. WEEK 03: FRIDAY - LEGS 1. Lying Leg Curls 120 Seconds 3 10-15 2. DB Lunges 120 Seconds 3 10-12 / leg 3. Leg Press 120 Seconds 3 15-20 4. Goblet Squats 120 Seconds 3 12-15 5. Standing Leg Curls 120 Seconds 2 15 / leg WEEK 03: SATURDAY - REST *HIIT C: Perform cardio program HIIT C either in the AM or post workout. WEEK 03: SUNDAY - REST BODY SYSTEMS TRANSFORMATION CHALLENGE PRIMER PHASE WEEK 1-4 BEGINNER 10

WEEK 04 BODY SYSTEMS TRANSFORMATION CHALLENGE PRIMER PHASE WEEK 1-4 BEGINNER 11

WEEK 04: MONDAY - PUSH 1. Flat DB Press 120 Seconds 3 8 2. Incline Machine Press 120 Seconds 3 8-10 3. Flat DB Flyes 120 Seconds 2 10-12 4. Single Arm DB Press 120 Seconds 2 12-15 5. Cable Crossovers 120 Seconds 2 15 6. Cable Side Laterals 120 Seconds 2 6-10 / arm 7. Rope Press Downs 120 Seconds 2 10-12 / arm 8. Body Weight Dips 120 Seconds 2 10-15 / arm *HIIT D: Perform cardio program HIIT D either in the AM or post workout. WEEK 04: TUESDAY - PULL 1. Rack Deadlifts 120 Seconds 3 8 2. Reverse Grip Pulldowns 120 Seconds 3 10-12 3. Bent BB Rows 120 Seconds 3 10-12 4. Supported Seated Rows 120 Seconds 2 12-15 5. BB Curls 120 Seconds 2 12-15 WEEK 04: WEDNESDAY - REST *HIIT D: Perform cardio program HIIT D either in the AM or post workout. BODY SYSTEMS TRANSFORMATION CHALLENGE PRIMER PHASE WEEK 1-4 BEGINNER 12

WEEK 04: THURSDAY - UPPER 1. Machine Shoulder Press 3-5 Mins 3 12-15 2. Pull Downs To The Front 3-5 Mins 3 8-10 3. Seated Side DB Laterals 3-5 Mins 2 12-15 4. Face Pulls 3-5 Mins 3 15 5. Upright Rows Wide Grip To Chest 3-5 Mins 2 12-15 6. Overhead Rope Extensions 3-5 Mins 3 10-12 7. Alt. Hammer Curls 3-5 Mins 2 10-12 / arm 8. 1 Arm Overhead DB Extensions 3-5 Mins 2 12-15 / arm *HIIT D: Perform cardio program HIIT D either in the AM or post workout. WEEK 04: FRIDAY - LEGS 1. Leg Press 3-5 Mins 3 10-15 2. Goblet Squats 3-5 Mins 3 12-15 3. Stiff Leg Deadlifts 3-5 Mins 3 10-12 4. Stationary Leg Lunges 3-5 Mins 3 12-15 / leg 5. Leg Extensions 3-5 Mins 2 15 WEEK 04: SATURDAY - REST *HIIT D: Perform cardio program HIIT D either in the AM or post workout. WEEK 04: SUNDAY - REST BODY SYSTEMS TRANSFORMATION CHALLENGE PRIMER PHASE WEEK 1-4 BEGINNER 13

BODY SYSTEMS TRANSFORMATION CHALLENGE PRIMER PHASE WEEK 1-4 BEGINNER 14