•Prep level program

move Fit test 1 Fit test 2 Fit test 3 Fit test 4 Fit test5 Date Fit test 1 Fit test 2 Fit test 3 Fit test 4 Fit test5
Day1 Day 15 Day 30 Day 50 Day 65 Day1 Day 15 Day 30 Day 50 Day 65

Name NECK
Age
Shoulder 0

Weight
Chest
Resting hart reat
L bicep

R bicep
Body fat %
Waist
Push up
Hips
Timed plank
L thigh
Leg lifts
R thigh
2 min Sit ups
L calf

Pull up R calf
 Push up 0 1-3 4-6 7-12 13-20 21-25 26+
Preliminary Beginner Beginner + Intermediate Intermediate + Advanced Advanced +
‫تمهيدي‬ ‫مبتدأ‬ ‫ مبتدأ‬+ ‫متوسط‬ ‫ متوسط‬+ ‫متقدم‬ ‫ متقدم‬+

Result Prep level Level 1 Level 2

Timed plank 0-:59 1:00-2:59 3:00+

Leg liftis 0-19 20-39 40+

2 min Sit ups 0-39 40-79 80+

Pull up 0-6 7-13 14+

Prep level week 1 Rest 1 min between each set ‫راحه دقيقه بين كل جوله‬
Day 1 : ……………… / ……………. / ………………… .

exercise Set 1 Set 2 Set 3 Set 4 Set 5

Pull up 3 Assisted pull up 4 Assisted pull up 3 Assisted pull up 1 negative 1 power hoold

Wall Push up 5 8 5 5 10
Set up 8 assisted sit ups 5 hip raises 5 cabres
: 30 plank 10 leg lefts 10 reverse crunches
8 assisted sit ups 5 hip raises 8 crunches
mtcon
Day 2 : ……………… / ……………. / ………………… .
Pull up 3 Assisted pull up 5 Assisted pull up 4 Assisted pull up 1 negative 1 power hoold
Wall Push up 6 10 6 6 12
Set up 12 marching twists 10 bird dogs 10 reverse cranches
: 30 plank 5 hip raises 5 cabres

8 assisted sit ups 10 reverse cranches 10 leg lefts

Day 3 : ……………… / ……………. / ………………… .

Pull up 4 Assisted pull up 5 Assisted pull up 5 Assisted pull up 2 negative 1 power hoold
Wall Push up 7 12 7 7 15
Set up : 30 plank 12 crunches 8 hip raises
8 cabras 12 leg lifts 10 bird dogs
12 assisted sit up 12 reverse cranches 10 hip raises
Prep level week 2 Rest 1 min between each set ‫راحه دقيقه بين كل جوله‬
Day 1 : ……………… / ……………. / ………………… .

exercise Set 1 Set 2 Set 3 Set 4 Set 5

Pull up 8 Assisted pull up 5 Australiaa 5 Assisted pull up 3 Australiaa 1 power hold

Table Push up 5 8 5 5 10
Set up 14 marching twists 12 reverse crunches 14 leg lefts
: 40 plank 10 bird dogs 12 hip raises
12 assisted sit ups 8 cabers -
mtcon
Day 2 : ……………… / ……………. / ………………… .
Pull up 10 Assisted pull up 5 Australiaa 8 Assisted pull up 4 Australiaa 2 negative
Table push up 6 10 6 6 12
Set up : 40 plank 14 leg lefts 8 cabers
10 Windshield Wiper 10 assisted sit ups 8 superman
: 30 plank 14 crunches -

Day 3 : ……………… / ……………. / ………………… .

Pull up 10 Assisted pull up 6 Australiaa 8 Assisted pull up 5 Australiaa 1 power hold
Table push up 7 12 7 7 15
Set up 16 assisted sit up 10 stability ball extensions 10 bird dogs
10 stability ball extensions 12 superman 16 crunches
12 mountain climbers 12 hip raises
Prep level week3 Rest 1 min between each set ‫راحه دقيقه بين كل جوله‬
Day 1 : ……………… / ……………. / ………………… .

exercies Set 1 Set 2 Set 3 Set 4 Set 5

Pull up 10 Assisted pull up 6 Australiaa 10 Assisted pull up 3 negative 2 power hoold

chair Push up 5 8 5 5 10
Set up 14 Windshield Wiper 16 leg lefts 10 bicycle crunches
18 crunches 10 cabres 12 bird dogs
1: 00 plank 14 reverse cranches 12 stability ball crunches
mtcon
Day 2 : ……………… / ……………. / ………………… .
Pull up 2 pull up 2 power hold 10 Assisted pull up 6 Australiaa 10 Assisted pull up
chair Push up 6 10 6 6 12
Set up 6 sit ups 14 hip raises 14 leg lefts
12 bicycle crunches 12 superman 10 cabres

6 sit ups 12 stability ball crunches 12 hip raises

Day 3 : ……………… / ……………. / ………………… .

Pull up 3 pull up 2 power hold 6 Australiaa 2 chin up 1 slow descent
chair Push up 7 12 7 7 15
Set up 1: 00 plank 18 marching twists 12 stability ball crunches
:30 side plank 10 in & out 14 hip raises
Day 3 12 bicycle crunches 14 bird dogs 8 set up
Prep level week 4 Rest 1 min between each set ‫راحه دقيقه بين كل جوله‬

Day 1 : ……………… / ……………. / ………………… .

exercies Set 1 Set 2 Set 3 Set 4 Set 5

Pull up 3 pull up 2 power hold 6 Australiaa 3 chine ups 2 slow descents

knee Push up 5 8 5 5 10
Set up 1: 00 plank 14 hip raises 14 leg lefts
16 Windshield Wiper 12 bird dogs 10 set up
16 reverse crunches 12 cabers 12 stability ball crunches
mtcon
Day 2 : ……………… / ……………. / ………………… .
Pull up 4 pull up 3 power hold 6 Australiaa 3 chine ups 2 slow descents
knee Push up 6 10 6 6 12
Set up 10 band twists 16 superman 10 mason twists
1:00 plank 12 sit up 14 hip raises

14 stability ball crunches 12 stability ball 10 bicycle crunches

extensions

Day 3 : ……………… / ……………. / ………………… .

Pull up 4 pull up 4 power hold 4 Australiaa 4 chine ups 2 slow descents
knee Push up 7 12 7 7 15
Set up 16 sit up 16 hip raises 14 mason twists
1:05 plank 22 crunches 12 super man
18 Windshield Wiper 16 moustion climbers 12 in & out
Day Exercises Set Rep weight Day Exercises Set Rep weight
Bench press
Incline dumbbell press
Machine fly
Machine shoulder press
Cable up right row
Dumbbell lateral raise
Dips
Cable over head extension
Triceps pressdown
Day Exercises Set Rep weight Day Exercises Set Rep weight