L.A

Increase Upper Body Muscle Mass/Fat Loss Program
Primary Goal: Decrease body fat

Program Sessions

Week 1 Day 1

5/19

LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Day 2

Scheduled Rest Day

Day 3

5/21

LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Day 4

Scheduled Rest Day

Day 5

Yoga

LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Day 6

Scheduled Rest Day

Day 7

Scheduled Rest Day

Week 2 Day 8

L.A 5/27

LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Day 9

Scheduled Rest Day

Day 10

L.A Week 2 Workout B

LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Day 11

Scheduled Rest Day

Day 12

Full Body Recovery

LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Day 13

Scheduled Rest Day

Day 14

Scheduled Rest Day

Week 3 Day 15

6/2

LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Day 16

Yoga

LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Day 17

6/5

LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Day 18

Scheduled Rest Day

Day 19

Scheduled Rest Day

Day 20

Scheduled Rest Day

Day 21

Scheduled Rest Day

Week 4 Day 22

6/10

LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Day 23

Scheduled Rest Day

Day 24

Scheduled Rest Day

Day 25

Scheduled Rest Day

Day 26

Scheduled Rest Day

Day 27

Scheduled Rest Day

Day 28

Scheduled Rest Day

Week 5 Day 29

Scheduled Rest Day

Day 30

Scheduled Rest Day

Day 31

Scheduled Rest Day

Day 32

Scheduled Rest Day

Day 33

Scheduled Rest Day

Day 34

Scheduled Rest Day

Day 35

Scheduled Rest Day

Week 6 Day 36

Scheduled Rest Day

Day 37

Scheduled Rest Day

Day 38

Scheduled Rest Day

Day 39

Scheduled Rest Day

Day 40

Scheduled Rest Day

Day 41

Scheduled Rest Day

Day 42

Scheduled Rest Day

Week 7 Day 43

Scheduled Rest Day

Day 44

Scheduled Rest Day

Day 45

Scheduled Rest Day

Day 46

Scheduled Rest Day

Day 47

Scheduled Rest Day

Day 48

Scheduled Rest Day

Day 49

Scheduled Rest Day

Week 8 Day 50

Scheduled Rest Day

Day 51

Scheduled Rest Day

Day 52

Scheduled Rest Day

Day 53

Scheduled Rest Day

Day 54

Scheduled Rest Day

Day 55

Scheduled Rest Day

Day 56

Scheduled Rest Day

Week 9 Day 57

Scheduled Rest Day

Day 58

Scheduled Rest Day

Day 59

Scheduled Rest Day

Day 60

Scheduled Rest Day

Day 61

Scheduled Rest Day

Day 62

Scheduled Rest Day

Day 63

Scheduled Rest Day

Week 10 Day 64

8/11 Total Body Strength

LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Day 65

Scheduled Rest Day

Day 66

Total Body Strength 8/13

LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Day 67

Scheduled Rest Day

Day 68

Scheduled Rest Day

Day 69

Scheduled Rest Day

Day 70

Scheduled Rest Day

Week 11 Day 71

8/18 Total Body Strength

LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Day 72

Scheduled Rest Day

Day 73

Mobility

LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Day 74

Scheduled Rest Day

Day 75

Foam Rolling

LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Day 76

Yoga

LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Day 77

Scheduled Rest Day

Week 12 Day 78

Scheduled Rest Day

Day 79

Split Routine: Upper Body

LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Day 80

Scheduled Rest Day

Day 81

Scheduled Rest Day

Day 82

Scheduled Rest Day

Day 83

Scheduled Rest Day

Day 84

Scheduled Rest Day

Week 13 Day 85

Scheduled Rest Day

Day 86

9/4 Session

LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Day 87

Scheduled Rest Day

Day 88

Scheduled Rest Day

Day 89

Scheduled Rest Day

Day 90

Scheduled Rest Day

Day 91

Scheduled Rest Day

Week 14 Day 92

Split Routine: Upper Body

LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Day 93

Scheduled Rest Day

Day 94

Scheduled Rest Day

Day 95

Scheduled Rest Day

Day 96

Scheduled Rest Day

Day 97

Scheduled Rest Day

Day 98

Scheduled Rest Day

Week 15 Day 99

10/19 Session

LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Day 100

Scheduled Rest Day

Day 101

Scheduled Rest Day

Day 102

Scheduled Rest Day

Day 103

Scheduled Rest Day

Day 104

Scheduled Rest Day

Day 105

Scheduled Rest Day

Week 16 Day 106

Scheduled Rest Day

Day 107

Scheduled Rest Day

Day 108

Scheduled Rest Day

Day 109

Scheduled Rest Day

Day 110

Scheduled Rest Day

Day 111

Scheduled Rest Day

Day 112

Scheduled Rest Day

Week 17 Day 113

Scheduled Rest Day

Day 114

Scheduled Rest Day

Day 115

Scheduled Rest Day

Day 116

Scheduled Rest Day

Day 117

Scheduled Rest Day

Day 118

Scheduled Rest Day

Day 119

Scheduled Rest Day

Week 18 Day 120

Scheduled Rest Day