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| Week 1: Slow Start | |||||
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| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
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| Week 2: Warming Up | |||||
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| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
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| Week 3: Weights Week 1 | |||||
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| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
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REST DAY |
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| Week 4: Run Week 1 | |||||
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| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
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| Week 5: Abs Week 1 | |||||
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| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
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| Week 6: Cardio Week 1 | |||||
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REST DAY |
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| Week 7: Weight Week 2 | |||||
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| Week 8: Run Week 2 | |||||
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| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
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| Week 9: Abs Week 2 | |||||
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| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
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REST DAY |
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| Week 10: Cardio Week 2 | |||||
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| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
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| Week 11: Tough Week | |||||
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| Week 12: Recovery Week | |||||
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| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
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REST DAY |
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| Week 13: Crucible Week | |||||
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| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
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"The Beloved"
by Dante Gabriel Rossetti, 1865-66 |