Fit with Nikki

Mon Tue Wed Thu Fri Sat Sun

Week 1   June 1–7 Week Challenge  Log 3–5 workouts ★ Tuesday Talk   Cardio after strength training

1Mon Push Push Day Chest, Shoulders & Triceps 6 moves · +10 min cardio

2Tue Pull Pull Day Back & Biceps 6 moves · +12 min cardio ★ Tue Talk Cardio after strength training

3Wed Legs Legs & Glutes Lower Body 6 moves · +12 min cardio

4Thu Core Core & Cardio Midline & Conditioning 5 moves · +15–20 min cardio

5Fri Full Body Full Body Power Circuit 6 moves · +5–8 min cardio

6Sat Cardio Optional Cardio Your choice 25–35 min · your choice

7Sun Rest Rest Day Full recovery Full recovery

Week 2   June 8–14 Week Challenge  Hydration challenge ★ Tuesday Talk   Healthy food swaps

8Mon Push Push Day Chest, Shoulders & Triceps 6 moves · +12 min cardio

9Tue Pull Pull Day Back & Biceps 6 moves · +14 min cardio ★ Tue Talk Healthy food swaps

10Wed Legs Legs & Glutes Lower Body 6 moves · +14 min cardio

11Thu Core Core & Cardio Midline & Conditioning 5 moves · +18–20 min cardio

12Fri Full Body Full Body Power Circuit 6 moves · +8 min cardio

13Sat Cardio Optional Cardio Your choice 30–35 min · your choice

14Sun Rest Rest Day Full recovery Full recovery

Week 3   June 15–21 Week Challenge  Step / cardio goal ★ Tuesday Talk   Tracking progress

15Mon Push Push Day Chest, Shoulders & Triceps 6 moves · +12 min cardio

16Tue Pull Pull Day Back & Biceps 6 moves · +15 min cardio ★ Tue Talk Tracking progress

17Wed Legs Legs & Glutes Lower Body 6 moves · +15 min cardio

18Thu Core Core & Cardio Midline & Conditioning 5 moves · +20 min cardio

19Fri Full Body Full Body Power Circuit 6 moves · +8–10 min cardio

20Sat Cardio Optional Cardio Your choice 30–40 min · your choice

21Sun Rest Rest Day Full recovery Full recovery

Week 4   June 22–28 Week Challenge  Share a favorite meal / snack ★ Tuesday Talk   Healthy habits vs. quick fixes

22Mon Push Push Day Chest, Shoulders & Triceps 6 moves · +15 min cardio

23Tue Pull Pull Day Back & Biceps 6 moves · +15 min cardio ★ Tue Talk Healthy habits vs. quick fixes

24Wed Legs Legs & Glutes Lower Body 6 moves · +15–18 min cardio

25Thu Core Core & Cardio Midline & Conditioning 5 moves · +20–25 min cardio

26Fri Full Body Full Body Power Circuit 6 moves · +10 min cardio

27Sat Cardio Optional Cardio Your choice 30–40 min · your choice

28Sun Rest Rest Day Full recovery Full recovery

Wrap-up   June 29–30 · Reset before July

29Mon Reset Reset & Reflect Look back at four weeks of work. What got easier?

30Tue Reset New Cycle Loading July program drops soon — DM to claim your spot.

fit with nikki

Empowering you to build a stronger body and a healthier mind through personalized online coaching — training, flexible nutrition, and daily accountability, worldwide.

nikkihafford@gmail.com  ·  instagram.com/fitwith_nikki

This content is for educational purposes only and is not medical advice. Always consult your physician before starting any new exercise or nutrition program, especially if you are pregnant, postpartum, recovering from injury, or managing a medical condition. Listed modifications are starting points — scale to your own level.