PROGRAM TYPE: Muscle Builder FIRST NAME: LAST NAME: D.O.B: / / MOBILE: EMAIL:
Weekly planner DAY WORKOUT #1 WORKOUT #2 Monday Tuesday Workout1 Rest Wednesday Workout 2 Thursday Rest Friday Workout 3 Saturday Rest Sunday Congratulations on starting your journey to make a positive healthy change, I look forward to working with you and helping you achieve your goals.
Workout 1 Lower body Exercise SETS REPS WEIGHT TEMPO REST (seconds) NOTES Week 1 A1) Squats 4 12 Body weight 0301 90 Body weight or with a bar bell if you can do it with good controlled form. B1) Lunges 4 12 Reps each leg N/A 0302 10 Select a comfortable weight to use, while still keeping good form C1) Leg Press 5 10 N/A 0301 10 Use leg press machine, Slow tempo, increase weight if needed D2) Leg extension 5 10 N/A 0302 10 Use leg extension machine Slow tempo, squeeze at the top. E1) Calf Raise 4 15 N/A 0201 10 Use the calf machine, select a weight that you would be able to hit 15 reps.
Workout 2 Upper body Exercise SETS REPS WEIGHT TEMPO REST (seconds) NOTES Week 1 A1) Lat pull down 5 12 N/A 0301 90 Choose a weight that you start to struggle around the 8 th rep B1) Seated cable row 4 12 N/A 0301 90 Use the seated row machine Choose a weight that you start to struggle around the 10 th rep C1) Shoulder press 4 12 N/A 0301 90 Use the shoulder press machine. Control the movement. D1) Triceps rope pull down E1) Barbell bicep Curl 4 12 N/A 0301 90 Use the cable cross over and the rope attachment. Choose a weight that you start to struggle around the 12 th rep 5 12 N/A 0301 90 Select a weight that you can do the movement with correct form. F1) Push ups 5 12 N/A 0201 60 You can do the movement on your knees if it s too difficult on your toes.
Workout 3 Full body Exercise SETS REPS WEIGHT TEMPO REST (seconds) NOTES Week 1 A1) Leg Press 5 12 N/A 0301 90 Increase weight each set B2) Hamstring curl 5 12 N/A 0301 90 Use lying hamstring machine C3) Chest press 4 12 N/A 0301 90 Use dumbbells, start light and control the weight D1) Front raise 4 12 each arm N/A 0201 90 Use dumbbells and control motion E1) Hammer curls 4 12 N/A 0302 90 Use dumbbells and alternate arms F1) Bench Tricep dips 4 12 N/A 0301 90 Elbows parallel, Bring feet In close if its too hard.
Record all weights for all exercises. This will allow you to track progress as well as correctly overloading each week. All sets/reps stated in program are working sets/reps. Remember to do warm-up sets to work-up to the correct weight for your working sets, but do not count warm ups as working sets. To find the correct weight for a working set, use a weight that you can complete the reps stated, DO NOT compromise form or range of motion for a heavier weight. This is especially important for free weight compound movements to reduce chance of unnecessary injury. An exercise with A1) in front will be super-set with another exercise. E.g. A1) Machine chest press & A2) Dumbbell bicep curl will be performed back to back. The letter A is the group of exercises to super-set, the number 1 is the order each exercise needs to be performed. Too super-set exercises mean performing these back to back with little to no rest. Try to set up each exercise up beforehand so the workout will flow. Follow the tempo stated for each exercise to the best of your ability. Tempo is the amount of time taken to complete each phase of a lift. There are 4 numbers as a repetition of an exercise is broken down into 4 phases. Tempo: First Number; Eccentric phase of lift (weight is moving with gravity) E.g. Bench press, the movement from arms locked out to the bar touching chest. Second Number; The length of the pause at the end of eccentric phase. E.g. Bench press, it would be the length of the pause with the bar touching the chest Third number; Concentric phase (weight moving against gravity) E.g. Bench press, it would be the pushing movement off the chest. Forth number is the length of the pause at the top of the concentric phase. X means explosive movement (as fast as possible with correct form) WAKE UP WITH DETERMINATION, GO TO SLEEP WITH SATISFACTION!