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Each table was converted to an Excel

Numbers sheet were placed on separate worksheets. Please be aware that formula

Numbers Sheet Name Numbers Table Name

Week One - 12 Reps

Warm - up
Workout Plan - Undulating Periodizat
Periodization Model w/ HIIT-1
Workout Plan - Undulating Periodizat
Week/Number of Reps
HIIT Program
"All Drawings from the Sheet"
nverted to an Excel worksheet. All other objects on each
aware that formula calculations may differ in Excel.

Excel Worksheet Name

Week One - 12 Reps - Warm - up

Week One - 12 Reps - Workout Pl
Week One - 12 Reps - Periodizat
Week One - 12 Reps - Workout P1
Week One - 12 Reps - Week_Numbe
Week One - 12 Reps - HIIT Progr
Week One - 12 Reps - Drawings
Warm - up

On Bike or Rower, Warm up at a moderate pace for 5 minutes

3
Date:

Set 1 Set 2 Set 3 Set 4

Circuit A

Squat

Bench Press

Pull Ups

HIIT

Circuit B

Dead - Lift

Turkish Get Up

KB Swing

HIIT

Circuit C

OH Press

Triceps Rope Press

Barbell Arm Curl

HIIT

4
Date:

Set 1 Set 2 Set 3 Set 4

Circuit A

Squat

Bench Press

Pull Ups

HIIT

Circuit B

Dead - Lift

Turkish Get Up

KB Swing

HIIT

Circuit C

OH Press

Triceps Rope Press

Barbell Arm Curl

HIIT

5
Date:

Set 1 Set 2 Set 3 Set 4

Circuit A

Squat

Bench Press

Pull Ups

HIIT

Circuit B

Dead - Lift

Turkish Get Up

KB Swing

HIIT

Circuit C

OH Press

Triceps Rope Press

Barbell Arm Curl

HIIT

6
 Week/Number of Reps

Week Reps

One 12

Two 10

Three 8

Four 12

Five 10

Six 8

Seven 6

Eight 12

Nine 8

Ten 6

Eleven 4

Twelve 12

7
 HIIT Program

On Bike or Rower, Sprint Hard for 30 seconds, then recover for 3 minutes

8
9