Nutrition Forms

Food & Activity Log Directions
Sample Food & Activity Log
Blank Food & Activity Log
Recommended Shopping List

Cardio Forms

Cardio Log Directions
Cardio Log
Blank Prowler Tracking Log

Supplemental Workouts

Core Training

Beginner – AST Supplemental 3x/Week
Intermediate – AST Supplemental 3x/Week
Advanced – AST Supplemental 3x/Week

Corrective Exercise

Intermediate – AST Supplemental 3x/Week – Hips/Knees

Total Body Training

Beginner – AST Supplemental 2x/Week
Intermediate – AST Supplemental 2x/Week
Intermediate – AST Supplemental 2x/Week #2
Intermediate – AST Supplemental 2x/Week #3

Hypertrophy/Mass Gain

Intermediate – AST Supplemental 1x/Week – Traps/Forearms/Calves
Intermediate – AST Supplemental 2x/Week – Arms
Intermediate – AST Supplemental 3x/Week – Arms

Travel Workouts – Body Composition & Fat Loss

Commercial Gym

Intermediate – 3x/Week

Hotel & Apartment Gym

Beginner – 3x/Week
Intermediate – 2x/Week
Intermediate – 2x/Week #2
Intermediate – 2x/Week #3
Intermediate – 3x/Week

No Equipment

Intermediate – 3x/Week

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