Download or Print the Focus T25 Workout Calendars


The Focus T25 workout schedule is very simple – you workout five days a week for 25 minutes a day.

Alpha and Beta Phase – 10 Weeks Long

The base program of Focus T25 is two phases: the Alpha phase and the Beta phase. Each phase is five weeks long, making the program ten weeks or 70 days.

Alpha Phase workouts:


Speed 1.0

Total Body Circuit

Ab Intervals

Lower Body Focus

During the Alpha phase, you are laying the foundation for increased cardiovascular endurance and muscular strength, all while focusing on your core.

 Beta Phase workouts:

Core Cardio

Speed 2.0

Rip’t Circuit

Dynamic Core

Upper Focus

The Beta Phase of Focus T25 continues with more intense workouts that still mainly focus on your core, but there are also more upper body-orientated exercise workouts.

Gamma Phase – 4 Weeks Long

Wait…there is a  third phase of Focus T25? Yes, that’s right, Focus T25 has a third optional phase called the Gamma Phase, which is sold separately. The Gamma Phase of Focus T25 is four weeks long, and you will be working out five days a week for 25 minutes.

Gamma Phase workouts:

Rip’t Up

Extreme Circuit

The Pyramid

Speed 3.0

The Gamma Phase is for people who want to continue with Focus T25, while focusing on building muscle size and strength.

Get the Workout Schedules

To make life a little easier, I’ve provided the Focus T25 Alpha, Beta, and Gamma workout schedules below in a downloadable excel file and easy-to-print pdf versions.

Focus T25 Alpha Phase Workout Calendar

Focus T25 Beta Phase Workout Calendar

Focus T25 Gamma Phase Workout Calendar

Get Them All


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