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  • Sample Exercise Plan

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    Alena Valerio
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    The exercise plan outlines a weekly routine that includes both cardiovascular and resistance training. It prescribes 2-3 days per week of activities like walking, jogging, and high-intensity interval training at 50-90% of target heart rate for 60-90 minutes. It also schedules 2 days per week of full-body resistance exercises targeting muscles like legs, back, chest, and arms using dumbbells, barbells, and bodyweight. Exercises include squats, lunges, rows, and crunches performed for 8-15 reps over 3-5 sets. The routine aims to improve both cardiovascular endurance and muscular hypertrophy.

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    The exercise plan outlines a weekly routine that includes both cardiovascular and resistance training. It prescribes 2-3 days per week of activities like walking, jogging, and high-intensity interval training at 50-90% of target heart rate for 60-90 minutes. It also schedules 2 days per week of full-body resistance exercises targeting muscles like legs, back, chest, and arms using dumbbells, barbells, and bodyweight. Exercises include squats, lunges, rows, and crunches performed for 8-15 reps over 3-5 sets. The routine aims to improve both cardiovascular endurance and muscular hypertrophy.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    17 views1 page

    Sample Exercise Plan

    Uploaded by

    Alena Valerio
    The exercise plan outlines a weekly routine that includes both cardiovascular and resistance training. It prescribes 2-3 days per week of activities like walking, jogging, and high-intensity interval training at 50-90% of target heart rate for 60-90 minutes. It also schedules 2 days per week of full-body resistance exercises targeting muscles like legs, back, chest, and arms using dumbbells, barbells, and bodyweight. Exercises include squats, lunges, rows, and crunches performed for 8-15 reps over 3-5 sets. The routine aims to improve both cardiovascular endurance and muscular hypertrophy.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    of 1

    SAMPLE EXERCISE PLAN

    EXERCISE FREQUENCY INTENSITY TIME TYPE


    Walk - Jog 2 days / week 50% to 75% target 60 minutes Cardiovascular
    HR Endurance
    Walk - Run 1 day / week 85% to 90% THR 8 sets of 90 seconds HIIT
    Brisk Walking 3 days / week 50% to 60% THR 90 minutes Base Endurance

    Squats 2 days / week 50kg to 100kg 10 reps x 4 sets Hypertrophy


    Lunges 20kg to 50kg 10 reps x 3 sets
    Leg Curls 50kg to 80kg 10 reps x 3 sets
    Deadlifts 100kg to 150kg 8 reps x 5 sets
    Dumbbell Press 20kg to 50kg 12 reps x 3 sets
    Lateral Raise 20kg 12 reps x 3 sets
    Face Pull 10kg 12 reps x 3 sets
    Cable Pullover 2 days / week 50lb – 80lb 20 x 3 sets Hypertrophy
    Bent Over Row 90lb – 150lb 10 x 4 sets
    Dumbbell Row 60lb – 90lb 15 x 3 sets
    Bent Over Fly 40lb – 60lb 10 x 3 sets
    Upright Row 50lb – 100lb 15 x 3 sets
    Triceps Extension 20lb – 40lb 10 x 3 sets
    Triceps Press Down 30lb – 60lb 15 x 3 sets
    Triceps Kickback 20lb 10 x 3 sets
    Bench Press 2 days / week 50kg – 100kg 10 reps x 3 sets Hypertrophy
    Inclined Chest Press 50kg – 100kg
    Chest Dips Bodyweight
    Cross Cable Dwd Fly 10kg – 50kg
    EZ Barbell Curl 20kg – 60kg
    Dumbbell Curl 15kg – 30kg
    Preacher Curl 30kg – 40kg
    Table Top Crunches 6 days / week Bodyweight 30 reps x 3 sets Depleting
    Hanging Leg Raises
    Twisting Jack Knife
    Star Crunches
    Another example

    EXERCISE FREQUENCY INTENSITY TIME TYPE


    Jogging 2 days / week 60% - 85% THR 60min Cardio
    Squats Bodyweight 60 reps x 3 sets Strength and
    Lunges 90 steps x 3 sets Conditioning
    Push ups 30 reps x 3 sets
    Chest Dips 20 reps x 3 sets
    Pull ups 10 reps x 3 sets
    Chin ups 10 reps x 3 sets
    Sit ups 60 reps x 3 sets
    Hyperextensions 20 reps x 3 sets
    NOTE: There are a lot of ways to use the FITT formula and its table. Do not be confused with the way I mixed up
    the resistance and time, as I only want to show you how you can change the entries. If you use kilograms, then all
    the entries should be in kilograms. You can also separate the cardiovascular training with the resistance training.
    You may also include warming up and cooling down exercises or stretching and other exercises you deem
    necessary.

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