CORE WORK (EVERY WORKOUT DAY – WEEK 2) Same as Week 1. WEEK 3 — RETURN TO 21/14/10 Week 3 repeats the full Week 1 structure, reactivating the 21/14/10 protocol.
WORKOUTS 1–4 (Week 3) Repeat all Week 1 exercises using the 21/14/10 method. Why return to Week 1? • Creates a strength rebound effect after Week 2 • Enhances muscle definition and tightening • Elevates metabolic burn • Completes the 21-day transformation with maximum output
CORE WORK (EVERY WORKOUT DAY – WEEK 3) Same as Weeks 1–2.
FINAL PROGRAM SNAPSHOT
Week 1: 21/14/10 — Strength foundation + metabolic activation
Week 2: 7/7/7 and 5/5/5 — Deep fatigue + hypertrophy stimulus
Week 3: 21/14/10 — Strength rebound + maximal definition
Daily Cardio (All 3 Weeks): 30 minutes/day — Zone 2 (110–125 bpm) Brisk walking or light jogging · Incline treadmill · Cycling · Rowing · Elliptical Stretching • 5–10 minutes a 5-7 days per week.
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