My Exercise Training Program

Goal: Lower body strength and upper body strength

Frequency 5x per week and 2x a day

Intensity 2 sets, 5 repetition
Time 1 hour
Type Leg and upper body exercise

Morning Day 1 Day 2 Day 3 Day 4 Day 5

(6:00am- (Monday) (Tuesday) (Wednesday) (Thursday) (Friday)
6:30am) and
Afternoon
(5:00pm-
5:30pm)
Squats Glute Squats Glute Squats
Leg (Front, Bridge (Front, Back, Bridge (Front,
Exercise Back, jump) Back,
jump) jump)
Lunges Goblet Lunges Goblet Lunges
(Forward, Squat (Forward, Squat (Forward,
Reverse, Reverse, Reverse,
Sideways) Sideways) Sideways)

Step-up Step-ups Step-up Step-ups Step-up

Rest Rest Rest Rest Rest
 Morning Day 1 Day 2 Day 3 Day 4 Day 5
(6:00am- (Monday) (Tuesday) (Wednesday) (Thursday) (Friday)
6:30am) and
Afternoon
(5:00pm-
5:30pm)
Push-Ups Push-Ups Push-Ups (1 Push-Ups Push-Ups
Upper (1 minute) (1 minute) minute) (1 minute) (1 minute)
Body Curls-up Curls-up Curls-up Curls-up Curls-up
exercise (1minute) (1minute) (1minute) (1minute) (1minute)

Plank (1 Plank (1 Plank (1 Plank (1 Plank (1

minute) minute) minute) minute) minute)
Rest/ Rest/ Rest/ water Rest/ Rest/
water water break water water
break break break break
Dumbbell Dumbbell Dumbbell Dumbbell Dumbbell
(20x) (20x) (20x) (20x) (20x)
Deadlift Deadlift Deadlift with Deadlift Deadlift
with with Barbell with with
Barbell Barbell (10x) Barbell Barbell
(10x) (10x) (10x) (10x)
Rest Rest Rest Rest Rest

Ps: I only do light exercise just to warm up or to get ready my body for heavy work
outside, Since the work outside is more vigorous that’s why I only do light
exercise.

“I affirm that I have not given or received any unauthorized help on this
assignment and that this work is my own.”