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Exercise Program Template
Exercise Program Template
Exercise Program Template
A programme detailing a range of physical exercises and the amount of time each exercise should
be performed.
Student Name Daniel John A. Calida Program Start Date APRIL 01, 2023
Instructor Name Mr. Bryl Dovic Caballero Program End Date MAY 20, 2023
Students
Information
Age:
19 Years Old
Gender:
Male
Height:
167.64 cm or 5’6 feet
Weight:
55 kg or 121.254 lbs.
BMI:
20.37
Waist:
29 inches
Hips:
31 inches
WHR:
Target BMI:
21
Target WHR:
Fitness Goal "I will gain 2kg of weight within the next 8 weeks by aiming to gain 0.5kg per
1: week. I will track my progress by weighing myself every week to ensure I am on
track towards achieving my goal."
Fitness Goal "I will have at least 4-pack abs within the next 8 weeks by working out my core
2: muscles at least three times a week and aiming for a sustainable fat loss rate of
0.5-1 kg per week. I will track my progress by taking pictures of my abs every
week to ensure I am on track towards achieving my goal."
Warm up Exercises:
Pulse Warmer:
Stretching Exercises:
Neck Stretches (8 for left, 8 for right, 8 for up, and 8 for down for a total of 32 counts).
Shoulder Stretch (8 Left and 8 for Right a total of 16 counts).
Break 10 Seconds.
Upper Back Stretch (8 counts).
Side Bend Stretch (8 Left and 8 for Right a total of 16 counts).
Break 10 Seconds
Forward Bend Stretch (8 counts).
Quad Stretch (8 counts).
Break 20 Seconds.
Toe lifts 8 counts.
Cobra Stretch (24 counts).
Break 60 Seconds.
Neck Stretches (8 for left, 8 for right, 8 for up, and 8 for down for a total of 32 counts).
Shoulder Stretch (8 Left and 8 for Right a total of 16 counts).
Break 10 Seconds.
Upper Back Stretch (8 counts).
Side Bend Stretch (8 Left and 8 for Right a total of 16 counts).
Break 10 Seconds
Forward Bend Stretch (8 counts).
Quad Stretch (8 counts).
Break 20 Seconds.
Lunges (Left and Right 15 Seconds).
Cobra Stretch (24 counts).
Knees to chest (8 Left and 8 for Right a total of 16 counts).
Break 60 Seconds.