Body For Life

General Fitness and Body Recomposition

Body for Life (BFL) is a 12-week nutrition and exercise program.  
The program utilizes a low-fat high-protein diet. It was created by Bill Phillips, a former competitive bodybuilder and previous owner of EAS, a manufacturer of nutritional supplements. It has been popularized by a bestselling book of the same name.

This Portion only addressed the strength training component of the program, which is performed on Monday, Wednesday, and Friday Each Week.
Tuesday, Thursday, and Saturday are 20 minute HIIT Workouts addressing the cardio component.
Bill's Books related to this program are Body for Life and Eating for Life.  The later is an excellent resource for the Diet component of this Program - that book is packed with recipes and tips for success.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Upperbody A Workout
1 Minute Rest Between Sets
2 Minute Rest Between Bodyparts

Bench Press (Barbell)

Bent Over Row (Barbell)

Seated Shoulder Press (Dumbbell)

Bicep Curl (Cable)

Upper Body-A

Lower Body-A
1 Minute Rest Between Sets
2 Minute Rest Between Bodyparts

Abs Crunch (Bodyweight)

Pull Through (Cable)

Squat (Low Bar)

Lower Body-A

Upper Body-B
1 Minute Rest Between Sets
2 Minute Rest Between Bodyparts

Incline Bench Press (Barbell)

Lat Pulldown

Rear Delt Fly (Dumbbell)

Seated Dumbbell Curl

Skull Crusher (Barbell)

Upper Body-B

Lower Body-B
1 Minute Rest Between Sets
2 Minute Rest Between Bodyparts

Up Down Plank

Hamstring Glider

Deadlift (Barbell)

Lower Body-B

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