Scribd
Upload
189 views3 pages

Weekly Fitness and Diet Plan

The document outlines a 7-day workout and diet plan with different levels. Day 1 includes a O.N.E. workout, 10 minutes of legs and core, 60 minutes of steady state cardio, and brain training for Level 1. Level 2 includes a full body workout and spot strength workout. Level 3 includes movement push/leg days. Level 4 includes superfunctional push/pull days and a fast superfunctional diet. Rest days are scheduled every 3 days with cheat meals on the last day.

Uploaded by

zhang xia
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
189 views3 pages

Weekly Fitness and Diet Plan

The document outlines a 7-day workout and diet plan with different levels. Day 1 includes a O.N.E. workout, 10 minutes of legs and core, 60 minutes of steady state cardio, and brain training for Level 1. Level 2 includes a full body workout and spot strength workout. Level 3 includes movement push/leg days. Level 4 includes superfunctional push/pull days and a fast superfunctional diet. Rest days are scheduled every 3 days with cheat meals on the last day.

Uploaded by

zhang xia
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Column1 Day 1 Day 2

Level 0 O.N.E. Workout O.N.E. Workout


Level 1 10 Minutes
Pump Meditation
Legs and Core 20
60 Minutes Walking
Min Steady State Cardio
Level 1 Brain Training Level 1 Brain Training
Muscle Fuel Diet. Mobility Muscle Fuel Diet
Routine
Level 2 Full Body Spot Strength Workout
Level 2 Brain Training Level 2 Brain Training
Muscle Fuel Diet. Mobility Muscle Fuel Diet
Routine
Level 3 Movement Push Day Movement Leg Day
Muscle Fuel Diet Muscle Fuel Diet
Level 3 Brain Training. Mobility Level 3 Brain Training
Routine
Level 4 SuperFunctional Push Day SuperFunctional Pull Day
Level 4 Brain Training Level 4 Brain Training
SuperFunctional Diet (Fast) SuperFunctional Diet
Mobility Routine
Day 3 Day 4 Day 5
Rest O.N.E. Workout ONE Workout
10 Minutes
Pump Meditation
Push Day 10
30 Minutes Meditation
Min Steady State Cardio 20 Minutes
Pump Walking
Pull Day
Level 1 Brain Training Muscle Fuel Diet Level 1 Brain Training
Muscle Fuel Diet. Mobility Muscle Fuel Diet
Routine Mobility Routine
Rest Overload Workout Rest
Muscle Fuel Diet. Mobility Muscle Fuel Diet Level 2 Brain Training. Mobility
Routine Routine

Rest Movement Pull Day Movement Full Body


Muscle Fuel Diet. Mobility Level 3 Brain Training Level 3 Brain Training
Routine Muscle Fuel Diet Muscle Fuel Diet
Mobility Routine
Rest SuperFunctional Legs/Core Mini Workout
SuperFunctional Diet Level 4 Brain Training Level 4 Brain Training
(Fast) Mobility Routine SuperFunctional Diet SuperFunctional Diet. Mobility
Routine
Day 6 Day 7
Rest Rest
Reset Diet. Mini Workout.
Mini Workout Cheat
Rest Day
Muscle Fuel Diet. Mobility Cheat Day
Routine

Mini Workout Rest


Muscle Fuel Diet. Mobility Cheat Day
Routine

Mini Workout Rest


Muscle Fuel Diet. Mobility Cheat Day
Routine
Rest Threshold Run | LISS
SuperFunctional Diet. Mobility Run
Routine Cheat Day

You might also like