MUSCLE BUILDING PLAN

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TRAINING

WEEK 1 3 Sessions

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Upper Body Weights | Session 1

Legs/Chest/Abs Weights | Session 2

Legs/Chest/Abs Weights | Session 4

WEEK 2 4 Sessions

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Upper Body Weights | Session 5

Legs/Chest/Abs Weights | Session 6

Upper Body Weights | Session 7

Legs/Chest/Abs Weights | Session 8

WEEK 3 4 Sessions

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Upper Body Weights | Session 9

Legs/Chest/Abs Weights | Session 10

Upper Body Weights | Session 11

Legs/Chest/Abs Weights | Session 12

WEEK 4 4 Sessions

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Upper Body Weights | Session 13

Legs/Chest/Abs Weights | Session 14

Upper Body Weights | Session 15

Legs/Chest/Abs Weights | Session 16

WEEK 5 4 Sessions

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Upper Body Weights | Session 17

Legs/Chest/Abs Weights | Session 18

Upper Body Weights | Session 19

Legs/Chest/Abs Weights | Session 20

WEEK 6 4 Sessions

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Upper Body Weights | Session 21

Legs/Chest/Abs Weights | Session 22

Upper Body Weights | Session 23

Legs/Chest/Abs Weights | Session 24

WEEK 7 6 Sessions

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Upper Body Weights | Session 25

Legs/Chest/Abs Weights | Session 26

Upper Body Weights | Session 27

Legs/Chest/Abs Weights | Session 28

Upper Body Weights | Session 29

Legs/Chest/Abs Weights | Session 30

WEEK 8 6 Sessions

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Upper Body Weights | Session 31

Legs/Chest/Abs Weights | Session 32

Upper Body Weights | Session 33

Legs/Chest/Abs Weights | Session 34

Upper Body Weights | Session 35

Legs/Chest/Abs Weights | Session 36

LOGGING 1 Session

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NUTRITION

PERFORMANCE

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METRICS – TRACKING

TRACKING

REPORTS 8 Sessions

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1. INFOGRAPHIC OVERVIEW

2. FITNESS REPORT

4. BONE DENSITY REPORT

5. STRESS & SLEEP REPORT

6. OBESITY REPORT

A. GENOTYPE ANALYSIS GUIDE

B. NUTRIGENETICS ANALYSIS GUIDE

GENETICS

MATERIAL 1 Session

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Documentary: GAME CHANGERS

LEARNING

RECOVERY & SLEEP

YOUR QUESTIONS 1 Session

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