Hes 3873 - 8 Week Training Program 2.0.xlsx
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Gabe's Training Program Population: Gender: Training Status:
Healthy Adult Male Former competitive gymnast in high school (bodyweight training) ~3 years of resistance training in college 22 years old
Training Goal:
Muscular Hypertrophy & Muscular Strength Two 4-week mesocycles
Metabolic Specificity:
Phosphagen System & Glycolytic System
Biomechanical Breakdown:
Flexion, extension, abduction, adduction, rotation, etc.
Mechanisms Predisposing Injury:
Overuse injuries w/ gymnasts Ankles, back, wrist injuries
Nutritional Factors:
Caloric Demands: ~2,730 kcal / day *Gymnasts often do not eat enoug ~45-65% Carbs ~20-35% Fats ~10-35% Protein Normal Adult = 0.8-1.2 g/kg/bw Athletes = 1.2-2.0 g/kg/bw
Testing Measures:
Health Appraisal PAR-Q Body Composition: BIA Analysis Strength Testing: 1-RM Test VO2 Testing: Cooper 1.5-mile run Test
Special Concerns:
None * Take precautions for previous back and wrist injury
otation, etc.
ymnasts often do not eat enough calories
0.8-1.2 g/kg/bw
Week 1: Resistance Training (Hypertrophy) Moderate Intensity Warm-Up Activity Jogging/Running Dynamic stretching
Equipment Track Floor/Panel Mats
Intensity 40-60% VO2max
Time (duration)
Monday & Thursday (Chest, Shoulders, and Triceps) Exercise Sets Flat Bench Press 3 Overhead Shoulder Press 3 Dumbbell Incline Bench Press 3 Lateral Raises 3 Chest Flys 3 Tricep Extensions 3
Reps 8, 8, 8 8, 8, 8 12, 12, 12 12, 12, 12 12, 12, 12 12, 12, 12
Intensity (% 1RM) 70-75% 70-75% 70-75% 70-75% 70-75% 70-75%
Tuesday & Friday (Legs, Back and Biceps) Exercise Barbell Back Squats Deadlifts Leg Press Lat Pulldowns Leg Extensions Bent Over Dumbbell Rows Calf Raises Dumbbell Bicep Curls
Reps 8, 8, 8 8, 8, 8 12, 12, 12 12, 12, 12 12, 12, 12 12, 12, 12 12, 12, 12 12, 12, 12
Intensity (% 1RM) 70-75% 70-75% 70-75% 70-75% 70-75% 70-75% 70-75% 70-75%
Sets 3 3 3 3 3 3 3 3
Wednesday & Saturday (Aerobic + Abs Workout) Aerobic Workout (Low-Intensity Steady State) Activity Equipment Jogging/Running Track Abs Workout Exercise Hanging Leg Raises Window Washers Planks
Intensity 50-55% VO2max
Equipment Bar Bar/Floor Floor
Sets 3 3 3
Equipment
Intensity
Time (duration)
Reps 8, 8, 8 8, 8, 8 30 sec
Cooldown Activity
Time (duration)
Walking/Jogging
Track
40-60% VO2max
Time (duration) 5 min
Rest Time 1-3 min. 1-3 min. 1-3 min. 1-3 min. 1-3 min. 1-3 min.
Chest Shoulder Chest Shoulders Chest Triceps
Rest Time 1-3 min. Legs 1-3 min. Back 1-3 min. Legs 1-3 min. Back 1-3 min. Legs 1-3 min. Back 1-3 min. Legs (Calves) 1-3 min. Biceps
Time (duration) 60 min
Rest Time 1-3 min. 1-3 min. 1-3 min.
Time (duration)
5-10 min
Week 2: Resistance Training (Hypertrophy) Moderate/Heavy Intensity Warm-Up Activity Jogging/Running Dynamic stretching
Equipment Track Floor/Panel Mats
Intensity 40-60% VO2max
Time (duration)
Monday & Thursday (Chest, Shoulders, and Triceps) Exercise Sets Flat Bench Press 3 Overhead Shoulder Press 3 Dumbbell Incline Bench Press 3 Lateral Raises 3 Chest Flys 3 Tricep Extensions 3
Reps 8, 8, 8 8, 8, 8 10, 10, 10 10, 10, 10 10, 10, 10 10, 10, 10
Intensity (% 1RM) 75-80% 75-80% 75-80% 75-80% 75-80% 75-80%
Tuesday & Friday (Legs, Back and Biceps) Exercise Barbell Back Squats Deadlifts Leg Press Lat Pulldowns Leg Extensions Bent Over Dumbbell Rows Calf Raises Dumbbell Bicep Curls
Reps 8, 8, 8 8, 8, 8 10, 10, 10 10, 10, 10 10, 10, 10 10, 10, 10 10, 10, 10 10, 10, 10
Intensity (% 1RM) 75-80% 75-80% 75-80% 75-80% 75-80% 75-80% 75-80% 75-80%
Sets 3 3 3 3 3 3 3 3
Wednesday & Saturday (Aerobic + Abs Workout) Aerobic Workout (Low-Intensity Steady State) Activity Equipment Jogging/Running Track Abs Workout Exercise Hanging Leg Raises Window Washers Planks
Intensity 60-65% VO2max
Equipment Bar Bar/Floor Floor
Sets 3 3 3
Equipment
Intensity
Time (duration)
Reps 8, 8, 8 8, 8, 8 30 sec
Cooldown Activity
Time (duration)
Walking/Jogging
Track
40-60% VO2max
Time (duration) 5 min
Rest Time 1-3 min. 1-3 min. 1-3 min. 1-3 min. 1-3 min. 1-3 min.
Chest Shoulder Chest Shoulders Chest Triceps
Rest Time 1-3 min. Legs 1-3 min. Back 1-3 min. Legs 1-3 min. Back 1-3 min. Legs 1-3 min. Back 1-3 min. Legs (Calves) 1-3 min. Biceps
Time (duration) 50 min
Rest Time 1-3 min. 1-3 min. 1-3 min.
Time (duration)
5-10 min
Week 3: Resistance Training (Hypertrophy) Heavy Intensity Warm-Up Activity Jogging/Running Dynamic stretching
Equipment Track Floor/Panel Mats
Intensity 40-60% VO2max
Time (duration)
Monday & Thursday (Chest, Shoulders, and Triceps) Exercise Sets Flat Bench Press 3 Overhead Shoulder Press 3 Dumbbell Incline Bench Press 3 Lateral Raises 3 Chest Flys 3 Tricep Extensions 3
Reps 6, 6, 6 6, 6, 6 8, 8 ,8 8, 8 ,8 8, 8 ,8 8, 8 ,8
Intensity (% 1RM) 80-85% 80-85% 80-85% 80-85% 80-85% 80-85%
Tuesday & Friday (Legs, Back and Biceps) Exercise Barbell Back Squats Deadlifts Leg Press Lat Pulldowns Leg Extensions Bent Over Dumbbell Rows Calf Raises Dumbbell Bicep Curls
Reps 6, 6, 6 6, 6, 6 8, 8 ,8 8, 8 ,8 8, 8 ,8 8, 8 ,8 8, 8 ,8 8, 8 ,8
Intensity (% 1RM) 80-85% 80-85% 80-85% 80-85% 80-85% 80-85% 80-85% 80-85%
Sets 3 3 3 3 3 3 3 3
Wednesday & Saturday (Aerobic + Abs Workout) Aerobic Workout (Low-Intensity Steady State) Activity Equipment Jogging/Running Track Abs Workout Exercise Hanging Leg Raises Window Washers Planks
Intensity 70-75% VO2max
Equipment Bar Bar/Floor Floor
Sets 3 3 3
Equipment
Intensity
Time (duration)
Reps 8, 8, 8 8, 8, 8 30 sec
Cooldown Activity
Time (duration)
Walking/Jogging
Track
40-60% VO2max
Time (duration) 5 min
Rest Time 1-3 min. 1-3 min. 1-3 min. 1-3 min. 1-3 min. 1-3 min.
Chest Shoulder Chest Shoulders Chest Triceps
Rest Time 1-3 min. Legs 1-3 min. Back 1-3 min. Legs 1-3 min. Back 1-3 min. Legs 1-3 min. Back 1-3 min. Legs (Calves) 1-3 min. Biceps
Time (duration) 40 min
Rest Time 1-3 min. 1-3 min. 1-3 min.
Time (duration)
5-10 min
Week 4: Resistance Training (Hypertrophy) Light Intensity Warm-Up Activity Jogging/Running Dynamic stretching
Equipment Track Floor/Panel Mats
Intensity 40-60% VO2max
Time (duration)
Monday & Thursday (Chest, Shoulders, and Triceps) Exercise Sets Flat Bench Press 3 Overhead Shoulder Press 3 Dumbbell Incline Bench Press 3 Lateral Raises 3 Chest Flys 3 Tricep Extensions 3
Reps 6, 6, 6 6, 6, 6 12, 12, 12 12, 12, 12 12, 12, 12 12, 12, 12
Intensity (% 1RM) 65%-70% 65%-70% 65%-70% 65%-70% 65%-70% 65%-70%
Tuesday & Friday (Legs, Back and Biceps) Exercise Barbell Back Squats Deadlifts Leg Press Lat Pulldowns Leg Extensions Bent Over Dumbbell Rows Calf Raises Dumbbell Bicep Curls
Reps 6, 6, 6 6, 6, 6 12, 12, 12 12, 12, 12 12, 12, 12 12, 12, 12 12, 12, 12 12, 12, 12
Intensity (% 1RM) 65%-70% 65%-70% 65%-70% 65%-70% 65%-70% 65%-70% 65%-70% 65%-70%
Sets 3 3 3 3 3 3 3 3
Wednesday & Saturday (Aerobic + Abs Workout) Aerobic Workout (Low-Intensity Steady State) Activity Equipment Jogging/Running Track Abs Workout Exercise Hanging Leg Raises Window Washers Planks
Intensity 80-85% VO2max
Equipment Bar Bar/Floor Floor
Sets 3 3 3
Equipment
Intensity
Time (duration)
Reps 8, 8, 8 8, 8, 8 30 sec
Cooldown Activity
Time (duration)
Walking/Jogging
Track
40-60% VO2max
Time (duration) 5 min
Rest Time 1-3 min. 1-3 min. 1-3 min. 1-3 min. 1-3 min. 1-3 min.
Chest Shoulder Chest Shoulders Chest Triceps
Rest Time 1-3 min. Legs 1-3 min. Back 1-3 min. Legs 1-3 min. Back 1-3 min. Legs 1-3 min. Back 1-3 min. Legs (Calves) 1-3 min. Biceps
Time (duration) 30 min
Rest Time 1-3 min. 1-3 min. 1-3 min.
Time (duration)
5-10 min
Week 5: Resistance Training (Strength) Moderate Intensity Warm-Up Activity Jogging/Running Dynamic stretching
Equipment Track Floor/Panel Mats
Intensity 40-60% VO2max
Time (duration)
Monday & Thursday (Chest, Shoulders, and Triceps) Exercise Sets Flat Bench Press 3 Overhead Shoulder Press 3 Dumbbell Incline Bench Press 3 Lateral Raises 3 Chest Flys 3 Tricep Extensions 3
Reps 3, 3, 3 3, 3, 3 10, 10, 10 10, 10, 10 10, 10, 10 10, 10, 10
Intensity (% 1RM) 70%, 80%, 90% 70%, 80%, 90% 75% 75% 75% 75%
Tuesday & Friday (Legs, Back and Biceps) Exercise Barbell Back Squats Deadlifts Leg Press Lat Pulldowns Leg Extensions Bent Over Dumbbell Rows Calf Raises Dumbbell Bicep Curls
Reps 3, 3, 3 3, 3, 3 10, 10, 10 10, 10, 10 10, 10, 10 10, 10, 10 10, 10, 10 10, 10, 10
Intensity (% 1RM) 70%, 80%, 90% 70%, 80%, 90% 75% 75% 75% 75% 75% 75%
Sets 3 3 3 3 3 3 3 3
Wednesday & Saturday (Aerobic + Abs Workout) Aerobic Workout (Low-Intensity Steady State) Activity Equipment Jogging/Running Track Abs Workout Exercise Hanging Leg Raises Window Washers Planks
Intensity 50-55% VO2max
Equipment Bar Bar/Floor Floor
Sets 3 3 3
Equipment
Intensity
Time (duration)
Reps 8, 8, 8 8, 8, 8 30 sec
Cooldown Activity
Time (duration)
Walking/Jogging
Track
40-60% VO2max
Time (duration) 5 min
Rest Time 1-3 min. 1-3 min. 1-3 min. 1-3 min. 1-3 min. 1-3 min.
Chest Shoulder Chest Shoulders Chest Triceps
Rest Time 1-3 min. Legs 1-3 min. Back 1-3 min. Legs 1-3 min. Back 1-3 min. Legs 1-3 min. Back 1-3 min. Legs (Calves) 1-3 min. Biceps
Time (duration) 60 min
Rest Time 1-3 min. 1-3 min. 1-3 min.
Time (duration)
5-10 min
Week 6: Resistance Training (Strength) Light Intensity Warm-Up Activity Jogging/Running Dynamic stretching
Equipment Track Floor/Panel Mats
Intensity 40-60% VO2max
Time (duration)
Monday & Thursday (Chest, Shoulders, and Triceps) Exercise Sets Flat Bench Press 3 Overhead Shoulder Press 3 Dumbbell Incline Bench Press 3 Lateral Raises 3 Chest Flys 3 Tricep Extensions 3
Reps 5, 5, 5 5, 5, 5 12, 12, 12 12, 12, 12 12, 12, 12 12, 12, 12
Intensity (% 1RM) 65%, 75%, 85% 65%, 75%, 85% 70% 70% 70% 70%
Tuesday & Friday (Legs, Back and Biceps) Exercise Barbell Back Squats Deadlifts Leg Press Lat Pulldowns Leg Extensions Bent Over Dumbbell Rows Calf Raises Dumbbell Bicep Curls
Reps 5, 5, 5 5, 5, 5 12, 12, 12 12, 12, 12 12, 12, 12 12, 12, 12 12, 12, 12 12, 12, 12
Intensity (% 1RM) 65%, 75%, 85% 65%, 75%, 85% 70% 70% 70% 70% 70% 70%
Sets 3 3 3 3 3 3 3 3
Wednesday & Saturday (Aerobic + Abs Workout) Aerobic Workout (Low-Intensity Steady State) Activity Equipment Jogging/Running Track Abs Workout Exercise Hanging Leg Raises Window Washers Planks
Intensity 60-65% VO2max
Equipment Bar Bar/Floor Floor
Sets 3 3 3
Equipment
Intensity
Time (duration)
Reps 8, 8, 8 8, 8, 8 30 sec
Cooldown Activity
Time (duration)
Walking/Jogging
Track
40-60% VO2max
Time (duration) 5 min
Rest Time 1-3 min. 1-3 min. 1-3 min. 1-3 min. 1-3 min. 1-3 min.
Chest Shoulder Chest Shoulders Chest Triceps
Rest Time 1-3 min. Legs 1-3 min. Back 1-3 min. Legs 1-3 min. Back 1-3 min. Legs 1-3 min. Back 1-3 min. Legs (Calves) 1-3 min. Biceps
Time (duration) 50 min
Rest Time 1-3 min. 1-3 min. 1-3 min.
Time (duration)
5-10 min
Week 7: Resistance Training (Strength) Heavy Intensity Warm-Up Activity Jogging/Running Dynamic stretching
Equipment Track Floor/Panel Mats
Intensity 40-60% VO2max
Time (duration)
Monday & Thursday (Chest, Shoulders, and Triceps) Exercise Sets Flat Bench Press 3 Overhead Shoulder Press 3 Dumbbell Incline Bench Press 3 Lateral Raises 3 Chest Flys 3 Tricep Extensions 3
Reps 5, 3, 1 5, 3, 1 8, 8 ,8 8, 8 ,8 8, 8 ,8 8, 8 ,8
Intensity (% 1RM) 75%, 85%, 95% 75%, 85%, 95% 80% 80% 80% 80%
Tuesday & Friday (Legs, Back and Biceps) Exercise Barbell Back Squats Deadlifts Leg Press Lat Pulldowns Leg Extensions Bent Over Dumbbell Rows Calf Raises Dumbbell Bicep Curls
Reps 5, 3, 1 5, 3, 1 8, 8 ,8 8, 8 ,8 8, 8 ,8 8, 8 ,8 8, 8 ,8 8, 8 ,8
Intensity (% 1RM) 75%, 85%, 95% 75%, 85%, 95% 80% 80% 80% 80% 80% 80%
Sets 3 3 3 3 3 3 3 3
Wednesday & Saturday (Aerobic + Abs Workout) Aerobic Workout (Low-Intensity Steady State) Activity Equipment Jogging/Running Track Abs Workout Exercise Hanging Leg Raises Window Washers Planks
Intensity 70-75% VO2max
Equipment Bar Bar/Floor Floor
Sets 3 3 3
Equipment
Intensity
Time (duration)
Reps 8, 8, 8 8, 8, 8 30 sec
Cooldown Activity
Time (duration)
Walking/Jogging
Track
40-60% VO2max
Time (duration) 5 min
Rest Time 2-3 min. 2-3 min. 2-3 min. 1-3 min. 1-3 min. 1-3 min.
Chest Shoulder Chest Shoulders Chest Triceps
Rest Time 2-3 min. Legs 2-3 min. Back 2-3 min. Legs 1-3 min. Back 1-3 min. Legs 1-3 min. Back 1-3 min. Legs (Calves) 1-3 min. Biceps
Time (duration) 40 min
Rest Time 1-3 min. 1-3 min. 1-3 min.
Time (duration)
5-10 min
Week 8: Resistance Training (Strength) Deload (Very Light) Intensity Warm-Up Activity Jogging/Running Dynamic stretching
Equipment Track Floor/Panel Mats
Intensity 40-60% VO2max
Time (duration)
Monday & Thursday (Chest, Shoulders, and Triceps) Exercise Sets Flat Bench Press 3 Overhead Shoulder Press 3 Dumbbell Incline Bench Press 3 Lateral Raises 3 Chest Flys 3 Tricep Extensions 3
Reps 5, 5, 5 5, 5, 5 12, 12, 12 12, 12, 12 12, 12, 12 12, 12, 12
Intensity (% 1RM) 40%, 50%, 60% 40%, 50%, 60% 60% 60% 60% 60%
Tuesday & Friday (Legs, Back and Biceps) Exercise Barbell Back Squats Deadlifts Leg Press Lat Pulldowns Leg Extensions Bent Over Dumbbell Rows Calf Raises Dumbbell Bicep Curls
Reps 5, 5, 5 5, 5, 5 12, 12, 12 12, 12, 12 12, 12, 12 12, 12, 12 12, 12, 12 12, 12, 12
Intensity (% 1RM) 40%, 50%, 60% 40%, 50%, 60% 60% 60% 60% 60% 60% 60%
Sets 3 3 3 3 3 3 3 3
Wednesday & Saturday (Aerobic + Abs Workout) Aerobic Workout (Low-Intensity Steady State) Activity Equipment Jogging/Running Track Abs Workout Exercise Hanging Leg Raises Window Washers Planks
Intensity 80-85% VO2max
Equipment Bar Bar/Floor Floor
Sets 3 3 3
Equipment
Intensity
Time (duration)
Reps 8, 8, 8 8, 8, 8 30 sec
Cooldown Activity
Time (duration)
Walking/Jogging
Track
40-60% VO2max
Time (duration) 5 min
Rest Time 1-3 min. 1-3 min. 1-3 min. 1-3 min. 1-3 min. 1-3 min.
Chest Shoulder Chest Shoulders Chest Triceps
Rest Time 1-3 min. Legs 1-3 min. Back 1-3 min. Legs 1-3 min. Back 1-3 min. Legs 1-3 min. Back 1-3 min. Legs (Calves) 1-3 min. Biceps
Time (duration) 30 min
Rest Time 1-3 min. 1-3 min. 1-3 min.
Time (duration)
5-10 min
Healthy Adult Male Former competitive gymnast in high school (bodyweight training) ~3 years of resistance training in college 22 years old
Training Goal:
Muscular Hypertrophy & Muscular Strength Two 4-week mesocycles
Metabolic Specificity:
Phosphagen System & Glycolytic System
Biomechanical Breakdown:
Flexion, extension, abduction, adduction, rotation, etc.
Mechanisms Predisposing Injury:
Overuse injuries w/ gymnasts Ankles, back, wrist injuries
Nutritional Factors:
Caloric Demands: ~2,730 kcal / day *Gymnasts often do not eat enoug ~45-65% Carbs ~20-35% Fats ~10-35% Protein Normal Adult = 0.8-1.2 g/kg/bw Athletes = 1.2-2.0 g/kg/bw
Testing Measures:
Health Appraisal PAR-Q Body Composition: BIA Analysis Strength Testing: 1-RM Test VO2 Testing: Cooper 1.5-mile run Test
Special Concerns:
None * Take precautions for previous back and wrist injury
otation, etc.
ymnasts often do not eat enough calories
0.8-1.2 g/kg/bw
Week 1: Resistance Training (Hypertrophy) Moderate Intensity Warm-Up Activity Jogging/Running Dynamic stretching
Equipment Track Floor/Panel Mats
Intensity 40-60% VO2max
Time (duration)
Monday & Thursday (Chest, Shoulders, and Triceps) Exercise Sets Flat Bench Press 3 Overhead Shoulder Press 3 Dumbbell Incline Bench Press 3 Lateral Raises 3 Chest Flys 3 Tricep Extensions 3
Reps 8, 8, 8 8, 8, 8 12, 12, 12 12, 12, 12 12, 12, 12 12, 12, 12
Intensity (% 1RM) 70-75% 70-75% 70-75% 70-75% 70-75% 70-75%
Tuesday & Friday (Legs, Back and Biceps) Exercise Barbell Back Squats Deadlifts Leg Press Lat Pulldowns Leg Extensions Bent Over Dumbbell Rows Calf Raises Dumbbell Bicep Curls
Reps 8, 8, 8 8, 8, 8 12, 12, 12 12, 12, 12 12, 12, 12 12, 12, 12 12, 12, 12 12, 12, 12
Intensity (% 1RM) 70-75% 70-75% 70-75% 70-75% 70-75% 70-75% 70-75% 70-75%
Sets 3 3 3 3 3 3 3 3
Wednesday & Saturday (Aerobic + Abs Workout) Aerobic Workout (Low-Intensity Steady State) Activity Equipment Jogging/Running Track Abs Workout Exercise Hanging Leg Raises Window Washers Planks
Intensity 50-55% VO2max
Equipment Bar Bar/Floor Floor
Sets 3 3 3
Equipment
Intensity
Time (duration)
Reps 8, 8, 8 8, 8, 8 30 sec
Cooldown Activity
Time (duration)
Walking/Jogging
Track
40-60% VO2max
Time (duration) 5 min
Rest Time 1-3 min. 1-3 min. 1-3 min. 1-3 min. 1-3 min. 1-3 min.
Chest Shoulder Chest Shoulders Chest Triceps
Rest Time 1-3 min. Legs 1-3 min. Back 1-3 min. Legs 1-3 min. Back 1-3 min. Legs 1-3 min. Back 1-3 min. Legs (Calves) 1-3 min. Biceps
Time (duration) 60 min
Rest Time 1-3 min. 1-3 min. 1-3 min.
Time (duration)
5-10 min
Week 2: Resistance Training (Hypertrophy) Moderate/Heavy Intensity Warm-Up Activity Jogging/Running Dynamic stretching
Equipment Track Floor/Panel Mats
Intensity 40-60% VO2max
Time (duration)
Monday & Thursday (Chest, Shoulders, and Triceps) Exercise Sets Flat Bench Press 3 Overhead Shoulder Press 3 Dumbbell Incline Bench Press 3 Lateral Raises 3 Chest Flys 3 Tricep Extensions 3
Reps 8, 8, 8 8, 8, 8 10, 10, 10 10, 10, 10 10, 10, 10 10, 10, 10
Intensity (% 1RM) 75-80% 75-80% 75-80% 75-80% 75-80% 75-80%
Tuesday & Friday (Legs, Back and Biceps) Exercise Barbell Back Squats Deadlifts Leg Press Lat Pulldowns Leg Extensions Bent Over Dumbbell Rows Calf Raises Dumbbell Bicep Curls
Reps 8, 8, 8 8, 8, 8 10, 10, 10 10, 10, 10 10, 10, 10 10, 10, 10 10, 10, 10 10, 10, 10
Intensity (% 1RM) 75-80% 75-80% 75-80% 75-80% 75-80% 75-80% 75-80% 75-80%
Sets 3 3 3 3 3 3 3 3
Wednesday & Saturday (Aerobic + Abs Workout) Aerobic Workout (Low-Intensity Steady State) Activity Equipment Jogging/Running Track Abs Workout Exercise Hanging Leg Raises Window Washers Planks
Intensity 60-65% VO2max
Equipment Bar Bar/Floor Floor
Sets 3 3 3
Equipment
Intensity
Time (duration)
Reps 8, 8, 8 8, 8, 8 30 sec
Cooldown Activity
Time (duration)
Walking/Jogging
Track
40-60% VO2max
Time (duration) 5 min
Rest Time 1-3 min. 1-3 min. 1-3 min. 1-3 min. 1-3 min. 1-3 min.
Chest Shoulder Chest Shoulders Chest Triceps
Rest Time 1-3 min. Legs 1-3 min. Back 1-3 min. Legs 1-3 min. Back 1-3 min. Legs 1-3 min. Back 1-3 min. Legs (Calves) 1-3 min. Biceps
Time (duration) 50 min
Rest Time 1-3 min. 1-3 min. 1-3 min.
Time (duration)
5-10 min
Week 3: Resistance Training (Hypertrophy) Heavy Intensity Warm-Up Activity Jogging/Running Dynamic stretching
Equipment Track Floor/Panel Mats
Intensity 40-60% VO2max
Time (duration)
Monday & Thursday (Chest, Shoulders, and Triceps) Exercise Sets Flat Bench Press 3 Overhead Shoulder Press 3 Dumbbell Incline Bench Press 3 Lateral Raises 3 Chest Flys 3 Tricep Extensions 3
Reps 6, 6, 6 6, 6, 6 8, 8 ,8 8, 8 ,8 8, 8 ,8 8, 8 ,8
Intensity (% 1RM) 80-85% 80-85% 80-85% 80-85% 80-85% 80-85%
Tuesday & Friday (Legs, Back and Biceps) Exercise Barbell Back Squats Deadlifts Leg Press Lat Pulldowns Leg Extensions Bent Over Dumbbell Rows Calf Raises Dumbbell Bicep Curls
Reps 6, 6, 6 6, 6, 6 8, 8 ,8 8, 8 ,8 8, 8 ,8 8, 8 ,8 8, 8 ,8 8, 8 ,8
Intensity (% 1RM) 80-85% 80-85% 80-85% 80-85% 80-85% 80-85% 80-85% 80-85%
Sets 3 3 3 3 3 3 3 3
Wednesday & Saturday (Aerobic + Abs Workout) Aerobic Workout (Low-Intensity Steady State) Activity Equipment Jogging/Running Track Abs Workout Exercise Hanging Leg Raises Window Washers Planks
Intensity 70-75% VO2max
Equipment Bar Bar/Floor Floor
Sets 3 3 3
Equipment
Intensity
Time (duration)
Reps 8, 8, 8 8, 8, 8 30 sec
Cooldown Activity
Time (duration)
Walking/Jogging
Track
40-60% VO2max
Time (duration) 5 min
Rest Time 1-3 min. 1-3 min. 1-3 min. 1-3 min. 1-3 min. 1-3 min.
Chest Shoulder Chest Shoulders Chest Triceps
Rest Time 1-3 min. Legs 1-3 min. Back 1-3 min. Legs 1-3 min. Back 1-3 min. Legs 1-3 min. Back 1-3 min. Legs (Calves) 1-3 min. Biceps
Time (duration) 40 min
Rest Time 1-3 min. 1-3 min. 1-3 min.
Time (duration)
5-10 min
Week 4: Resistance Training (Hypertrophy) Light Intensity Warm-Up Activity Jogging/Running Dynamic stretching
Equipment Track Floor/Panel Mats
Intensity 40-60% VO2max
Time (duration)
Monday & Thursday (Chest, Shoulders, and Triceps) Exercise Sets Flat Bench Press 3 Overhead Shoulder Press 3 Dumbbell Incline Bench Press 3 Lateral Raises 3 Chest Flys 3 Tricep Extensions 3
Reps 6, 6, 6 6, 6, 6 12, 12, 12 12, 12, 12 12, 12, 12 12, 12, 12
Intensity (% 1RM) 65%-70% 65%-70% 65%-70% 65%-70% 65%-70% 65%-70%
Tuesday & Friday (Legs, Back and Biceps) Exercise Barbell Back Squats Deadlifts Leg Press Lat Pulldowns Leg Extensions Bent Over Dumbbell Rows Calf Raises Dumbbell Bicep Curls
Reps 6, 6, 6 6, 6, 6 12, 12, 12 12, 12, 12 12, 12, 12 12, 12, 12 12, 12, 12 12, 12, 12
Intensity (% 1RM) 65%-70% 65%-70% 65%-70% 65%-70% 65%-70% 65%-70% 65%-70% 65%-70%
Sets 3 3 3 3 3 3 3 3
Wednesday & Saturday (Aerobic + Abs Workout) Aerobic Workout (Low-Intensity Steady State) Activity Equipment Jogging/Running Track Abs Workout Exercise Hanging Leg Raises Window Washers Planks
Intensity 80-85% VO2max
Equipment Bar Bar/Floor Floor
Sets 3 3 3
Equipment
Intensity
Time (duration)
Reps 8, 8, 8 8, 8, 8 30 sec
Cooldown Activity
Time (duration)
Walking/Jogging
Track
40-60% VO2max
Time (duration) 5 min
Rest Time 1-3 min. 1-3 min. 1-3 min. 1-3 min. 1-3 min. 1-3 min.
Chest Shoulder Chest Shoulders Chest Triceps
Rest Time 1-3 min. Legs 1-3 min. Back 1-3 min. Legs 1-3 min. Back 1-3 min. Legs 1-3 min. Back 1-3 min. Legs (Calves) 1-3 min. Biceps
Time (duration) 30 min
Rest Time 1-3 min. 1-3 min. 1-3 min.
Time (duration)
5-10 min
Week 5: Resistance Training (Strength) Moderate Intensity Warm-Up Activity Jogging/Running Dynamic stretching
Equipment Track Floor/Panel Mats
Intensity 40-60% VO2max
Time (duration)
Monday & Thursday (Chest, Shoulders, and Triceps) Exercise Sets Flat Bench Press 3 Overhead Shoulder Press 3 Dumbbell Incline Bench Press 3 Lateral Raises 3 Chest Flys 3 Tricep Extensions 3
Reps 3, 3, 3 3, 3, 3 10, 10, 10 10, 10, 10 10, 10, 10 10, 10, 10
Intensity (% 1RM) 70%, 80%, 90% 70%, 80%, 90% 75% 75% 75% 75%
Tuesday & Friday (Legs, Back and Biceps) Exercise Barbell Back Squats Deadlifts Leg Press Lat Pulldowns Leg Extensions Bent Over Dumbbell Rows Calf Raises Dumbbell Bicep Curls
Reps 3, 3, 3 3, 3, 3 10, 10, 10 10, 10, 10 10, 10, 10 10, 10, 10 10, 10, 10 10, 10, 10
Intensity (% 1RM) 70%, 80%, 90% 70%, 80%, 90% 75% 75% 75% 75% 75% 75%
Sets 3 3 3 3 3 3 3 3
Wednesday & Saturday (Aerobic + Abs Workout) Aerobic Workout (Low-Intensity Steady State) Activity Equipment Jogging/Running Track Abs Workout Exercise Hanging Leg Raises Window Washers Planks
Intensity 50-55% VO2max
Equipment Bar Bar/Floor Floor
Sets 3 3 3
Equipment
Intensity
Time (duration)
Reps 8, 8, 8 8, 8, 8 30 sec
Cooldown Activity
Time (duration)
Walking/Jogging
Track
40-60% VO2max
Time (duration) 5 min
Rest Time 1-3 min. 1-3 min. 1-3 min. 1-3 min. 1-3 min. 1-3 min.
Chest Shoulder Chest Shoulders Chest Triceps
Rest Time 1-3 min. Legs 1-3 min. Back 1-3 min. Legs 1-3 min. Back 1-3 min. Legs 1-3 min. Back 1-3 min. Legs (Calves) 1-3 min. Biceps
Time (duration) 60 min
Rest Time 1-3 min. 1-3 min. 1-3 min.
Time (duration)
5-10 min
Week 6: Resistance Training (Strength) Light Intensity Warm-Up Activity Jogging/Running Dynamic stretching
Equipment Track Floor/Panel Mats
Intensity 40-60% VO2max
Time (duration)
Monday & Thursday (Chest, Shoulders, and Triceps) Exercise Sets Flat Bench Press 3 Overhead Shoulder Press 3 Dumbbell Incline Bench Press 3 Lateral Raises 3 Chest Flys 3 Tricep Extensions 3
Reps 5, 5, 5 5, 5, 5 12, 12, 12 12, 12, 12 12, 12, 12 12, 12, 12
Intensity (% 1RM) 65%, 75%, 85% 65%, 75%, 85% 70% 70% 70% 70%
Tuesday & Friday (Legs, Back and Biceps) Exercise Barbell Back Squats Deadlifts Leg Press Lat Pulldowns Leg Extensions Bent Over Dumbbell Rows Calf Raises Dumbbell Bicep Curls
Reps 5, 5, 5 5, 5, 5 12, 12, 12 12, 12, 12 12, 12, 12 12, 12, 12 12, 12, 12 12, 12, 12
Intensity (% 1RM) 65%, 75%, 85% 65%, 75%, 85% 70% 70% 70% 70% 70% 70%
Sets 3 3 3 3 3 3 3 3
Wednesday & Saturday (Aerobic + Abs Workout) Aerobic Workout (Low-Intensity Steady State) Activity Equipment Jogging/Running Track Abs Workout Exercise Hanging Leg Raises Window Washers Planks
Intensity 60-65% VO2max
Equipment Bar Bar/Floor Floor
Sets 3 3 3
Equipment
Intensity
Time (duration)
Reps 8, 8, 8 8, 8, 8 30 sec
Cooldown Activity
Time (duration)
Walking/Jogging
Track
40-60% VO2max
Time (duration) 5 min
Rest Time 1-3 min. 1-3 min. 1-3 min. 1-3 min. 1-3 min. 1-3 min.
Chest Shoulder Chest Shoulders Chest Triceps
Rest Time 1-3 min. Legs 1-3 min. Back 1-3 min. Legs 1-3 min. Back 1-3 min. Legs 1-3 min. Back 1-3 min. Legs (Calves) 1-3 min. Biceps
Time (duration) 50 min
Rest Time 1-3 min. 1-3 min. 1-3 min.
Time (duration)
5-10 min
Week 7: Resistance Training (Strength) Heavy Intensity Warm-Up Activity Jogging/Running Dynamic stretching
Equipment Track Floor/Panel Mats
Intensity 40-60% VO2max
Time (duration)
Monday & Thursday (Chest, Shoulders, and Triceps) Exercise Sets Flat Bench Press 3 Overhead Shoulder Press 3 Dumbbell Incline Bench Press 3 Lateral Raises 3 Chest Flys 3 Tricep Extensions 3
Reps 5, 3, 1 5, 3, 1 8, 8 ,8 8, 8 ,8 8, 8 ,8 8, 8 ,8
Intensity (% 1RM) 75%, 85%, 95% 75%, 85%, 95% 80% 80% 80% 80%
Tuesday & Friday (Legs, Back and Biceps) Exercise Barbell Back Squats Deadlifts Leg Press Lat Pulldowns Leg Extensions Bent Over Dumbbell Rows Calf Raises Dumbbell Bicep Curls
Reps 5, 3, 1 5, 3, 1 8, 8 ,8 8, 8 ,8 8, 8 ,8 8, 8 ,8 8, 8 ,8 8, 8 ,8
Intensity (% 1RM) 75%, 85%, 95% 75%, 85%, 95% 80% 80% 80% 80% 80% 80%
Sets 3 3 3 3 3 3 3 3
Wednesday & Saturday (Aerobic + Abs Workout) Aerobic Workout (Low-Intensity Steady State) Activity Equipment Jogging/Running Track Abs Workout Exercise Hanging Leg Raises Window Washers Planks
Intensity 70-75% VO2max
Equipment Bar Bar/Floor Floor
Sets 3 3 3
Equipment
Intensity
Time (duration)
Reps 8, 8, 8 8, 8, 8 30 sec
Cooldown Activity
Time (duration)
Walking/Jogging
Track
40-60% VO2max
Time (duration) 5 min
Rest Time 2-3 min. 2-3 min. 2-3 min. 1-3 min. 1-3 min. 1-3 min.
Chest Shoulder Chest Shoulders Chest Triceps
Rest Time 2-3 min. Legs 2-3 min. Back 2-3 min. Legs 1-3 min. Back 1-3 min. Legs 1-3 min. Back 1-3 min. Legs (Calves) 1-3 min. Biceps
Time (duration) 40 min
Rest Time 1-3 min. 1-3 min. 1-3 min.
Time (duration)
5-10 min
Week 8: Resistance Training (Strength) Deload (Very Light) Intensity Warm-Up Activity Jogging/Running Dynamic stretching
Equipment Track Floor/Panel Mats
Intensity 40-60% VO2max
Time (duration)
Monday & Thursday (Chest, Shoulders, and Triceps) Exercise Sets Flat Bench Press 3 Overhead Shoulder Press 3 Dumbbell Incline Bench Press 3 Lateral Raises 3 Chest Flys 3 Tricep Extensions 3
Reps 5, 5, 5 5, 5, 5 12, 12, 12 12, 12, 12 12, 12, 12 12, 12, 12
Intensity (% 1RM) 40%, 50%, 60% 40%, 50%, 60% 60% 60% 60% 60%
Tuesday & Friday (Legs, Back and Biceps) Exercise Barbell Back Squats Deadlifts Leg Press Lat Pulldowns Leg Extensions Bent Over Dumbbell Rows Calf Raises Dumbbell Bicep Curls
Reps 5, 5, 5 5, 5, 5 12, 12, 12 12, 12, 12 12, 12, 12 12, 12, 12 12, 12, 12 12, 12, 12
Intensity (% 1RM) 40%, 50%, 60% 40%, 50%, 60% 60% 60% 60% 60% 60% 60%
Sets 3 3 3 3 3 3 3 3
Wednesday & Saturday (Aerobic + Abs Workout) Aerobic Workout (Low-Intensity Steady State) Activity Equipment Jogging/Running Track Abs Workout Exercise Hanging Leg Raises Window Washers Planks
Intensity 80-85% VO2max
Equipment Bar Bar/Floor Floor
Sets 3 3 3
Equipment
Intensity
Time (duration)
Reps 8, 8, 8 8, 8, 8 30 sec
Cooldown Activity
Time (duration)
Walking/Jogging
Track
40-60% VO2max
Time (duration) 5 min
Rest Time 1-3 min. 1-3 min. 1-3 min. 1-3 min. 1-3 min. 1-3 min.
Chest Shoulder Chest Shoulders Chest Triceps
Rest Time 1-3 min. Legs 1-3 min. Back 1-3 min. Legs 1-3 min. Back 1-3 min. Legs 1-3 min. Back 1-3 min. Legs (Calves) 1-3 min. Biceps
Time (duration) 30 min
Rest Time 1-3 min. 1-3 min. 1-3 min.
Time (duration)
5-10 min
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