Workout Plan Example

Target Heart Rate: 158.6

To know Clarks fitness level, we will conduct assessment tests. For his cardiovascular endurance, Clark would have to take a 1-mile run-walk test. Next, he will do push-ups and sit-ups for his muscular endurance tests, for flexibility he will do zipper stretch, reach for his shoulders, lower back and shoulders while sitting. Lastly, I would collect Clarks bodyweight, fat percentage, and circumference to for later use in progress checkups.

I will design a specific workout plan program for some few reasons. The first mesocycle (week 1-3) will incorporate a low workout volume and intensity. This is set to increase his ligament and tendon strengths and posture. In the next cycle, (weeks4-12), the workout volume and intensity will increase to help the client increase his muscle mass and strength.

Since Clarks goal is to increase his muscle mass and strength, a 6-12 reps range and 3-6 sets range for each exercise will be perfect for him as it will assist in muscle mass and strength growth. Since he is under the age of 18 years, heavyweights shall be avoided, and training will be focused on motions and posture.

In the nutritional part, I will converse with the client regarding his nutritional goals to develop a nutritional plan that shall support him during the exercises and in gaining muscle mass. Depending on Clarks metabolism and activity levels, a macronutrient composition of 25% protein, 30% fat, and 45% of carbs and 7-high calories days will be ideal. More proteins will be required for his muscle mass subject. The fats he takes should be from healthy oils such as nuts and seeds.

Having set all these, I will monitor his progress routinely so that I may make any adjustments when needed.

WORKOUT PLAN

WEEK 1-3: Strength Training

Training Program

In the initial stage, the Mesocycle is divided into two parts, upper body, and lower body. Monday and Thursday are lower body workout. Tuesday and Friday are upper body work out.

Monday

lower body Tuesday

upper body Wednesday

Active rest Thursday

lower body Friday

upper body Saturday

Active rest Sunday

Off

Monday and Thursday: Lower Body Workout

Warm-up: 10 minutes treadmill jog Flexibility: 5 minutes of dynamic stretching

Resistance training exercise Sets Reps Rest(seconds)

Barbell squat 4 6-12 90

Semi-Stiff- Legged deadlift 4 10-12 90

Lunge(stationary with dumbbells) 15 each leg 15-17 60

Seated calf raise 3 8-12 60

Back extension 3 25-30 60

Straight crunch on slant board 3 25-30 30

Cardio: 20 minutes of jogging with five-yard sprints every 50 yards Flexibility: 15 minutes of assisted stretching

Tuesday and Friday: upper body workout

Warm-up: 10 minutes treadmill jog Flexibility: 5 minutes of dynamic stretching

Resistance training exercise Sets Reps Rest(seconds)

Flat bench dumbbell press 4 6-8 90

Cable cross over 4 10-12 60

Overhead pulldown 4 8-10 60

Seated cable rows 4 8-12 60

Seated barbell shoulder press 4 8-12 60

Alternate dumbbell curl 3 10-12 60

French press 3 10-12 60

Flexibility: 15 minutes of assisted stretching

Weeks 4 - 12: STRENGTH TRAINING

For this mesocycle, we will use the following split and corresponding exercises.

Training Program

For this mesocycle, we will use the following split and corresponding exercises.

This mesocycle is designed to target his goals

Monday

Pecs, triceps, shoulders Tuesday

Quads, Hamstrings, calves, abs Wednesday

Active rest Thursday

back, biceps,

traps Friday

Active

rest Saturday

Quads, Hamstrings, Calves, abs Sunday

Off

Monday: Pecs, triceps, shoulders

Warm-up: 10 minutes treadmill jog Flexibility: 5 minutes of dynamic stretching

Resistance training exercise Sets Reps Rest(seconds)

Dumbbell incline bench press 5 6-8 90

Barbell flat bench press 4 8-12 90

Incline dumbbell flyes 4 10-12 60

Dumbbell lateral raise 4 10-12 60

Seated barbell triceps extension 4 10-12 60

Dumbbell triceps kickback 4 10-12 60

Flexibility: 15 minutes of assisted stretching

Tuesday: Quads, Hamstrings, Calves, abs

Warm-up: 10 minutes treadmill jog Flexibility: 5 minutes of dynamic stretching

Resistance training exercise Sets Reps Rest(seconds)

Back squat 5 6-8 90

Barbell walking lunge 3 15each legs 90

Leg press 3 10-12 60

Seated Leg curl 4 10-12 60

Seated Calf raise 4 10-12 60

Air bike 3 1 minute 30

Alternate heel touchers 3 30 each side 30

Cardio: 20 minutes of jogging with five-yard sprints every 50 yards

Flexibility: 15 minutes of assisted stretching

Thursday: back, biceps, traps

Warm-up: 10 minutes treadmill jog Flexibility: 5 minutes of dynamic stretching

Resistance training exercise Sets Reps Rest(seconds)

Pull-up 4 8-10 90

T-bar row 4 10-12 60

Close-grip front lat pulldown 4 10-12 60

V-bar pull down 4 10-12 60

Dumbbell concentration curl 3 10-12 60

Dumbbell hammer curl 3 10-12 60

Dumbbell shrug 3 10-12 60

Flexibility: 15 minutes of assisted stretching

Saturday: Quads, Hamstrings, Calves, abs

Warm-up: 10 minutes treadmill jog Flexibility: 5 minutes of dynamic stretching

Resistance training exercise Sets Reps Rest(seconds)

Sumo deadlift 5 6-8 90

Barbell walking lunge 3 15 each leg 90

Leg extension 3 10-12 60

Seated Leg curl 4 10-12 60

Standing barbell calf raise 4 10-12 60

Crunch 3 1 minute 30

Air bike 3 1 minute 30

Cardio: 20 minutes of jogging with five-yard sprints every 50 yards

Flexibility: 15 minutes of assisted stretching