8-Week Accelerator
8-week programme
Week 1
2600 kcal
Mon
Rest
Tue
Push A
Wed
Pull A
Thu
Legs
Fri
Push B
…
Sat
Pull B
…
Sun
Cardio + review
Week 2
2600 kcal
Mon
Rest
Tue
Push A
Wed
Pull A
Thu
Legs
Fri
Push B
Sat
Pull B
Sun
Cardio + review
Week 3
2400 kcal
Mon
Rest
Tue
Push A
Wed
Pull A
Thu
Legs
Fri
Push B
Sat
Pull B
Sun
Cardio + review
Week 4
· current
2400 kcal
Mon
Rest
Tue
Push A
…
Wed
Pull A
…
Thu
Legs
Fri
Push B
Sat
Pull B
Sun
Cardio + review
Week 5
2200 kcal
Mon
Rest
Tue
Push A
Wed
Pull A
Thu
Legs
Fri
Push B
Sat
Pull B
Sun
Cardio + review
Week 6
2200 kcal
Mon
Rest
Tue
Push A
Wed
Pull A
Thu
Legs
Fri
Push B
Sat
Pull B
Sun
Cardio + review
Week 7
2000 kcal
Mon
Rest
Tue
Push A
Wed
Pull A
Thu
Legs
Fri
Push B
Sat
Pull B
Sun
Cardio + review
Week 8
2000 kcal
Mon
Rest
Tue
Push A
Wed
Pull A
Thu
Legs
Fri
Push B
Sat
Pull B
Sun
Cardio + review
Today
Plan
Fuel
Progress
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