Exercise Plan (Example)
Mon.
Tues.
Wed.
Thurs.
Fri.
Sat.
Sun.
Resistance:
Bench Press: 4x12
Resistance:
Dumbell Row:
4x12
Resistance:
Off
Resistance:
Dumbbell
Shoulder
Press: 4x12
Resistance:
Squat: 4x12
Resistance:
Off
Resistance:
Off
Leg Press:
3x12
Cardio:
Interval
Training –
1 min walk
1 min
sprint for
15 mins.
Cardio:
Off
Resistance:
Off
Resistance:
Off
Cardio:
Interval
Training –
1 min walk
1 min
sprint for
20 mins.
Cardio:
Off
Incline BP: 3x12
Incline Flyes: 3x12
Seated Press: 3x12
Triceps:
Pressdown: 4x12
Lying Triceps:
3x12
Overhead Triceps
Extension: 3x12
Lat. Pull Down:
3x12
Bent Over Row:
3x12
Barbell Curl:
4x12
Alt. Dumbbell
Curl: 3x12
Calf Raise: 4x15
Hammer Curl:
3x12
Cardio: 10 minute
jog
Cardio: 15
minute jog
Resistance:
Bench Press: 4x10
Resistance:
Dumbell Row:
4x10
Incline BP: 3x9
Incline Flyes: 3x9
Seated Press: 3x9
Triceps:
Pressdown: 4x9
Lat. Pull Down:
3x9
Bent Over Row:
3x9
Lying Triceps: 3x9
Barbell Curl:
4x10
Overhead Triceps
Extension: 3x9
Alt. Dumbbell
Curl: 3x9
Calf Raise: 4x15
Hammer Curl:
3x9
Cardio: 15 minute
jog
Cardio:
Interval
Training1 min walk
1 min sprint
for 15 mins
Cardio: 20
minute jog
Resistance:
Off
Cardio:
Interval
Training1 min walk
1 min sprint
for 20 mins
Side Lateral
Raise: 3x12
Leg Ext.:
3x12
Rear Delt.
Flyes:
3x12
Hamstring
Curls: 3x12
Dumbbell
Shrug: 3x12
Deadlift:
3x12
Seated Calf
Raise: 4x15
Crunches:
5x30
Cardio: Off
Plank:
3x1 Min.
Resistance:
Dumbbell
Shoulder
Press: 4x10
Side Lateral
Raise: 3x9
Rear Delt.
Flyes:
3x9
Cardio: 10
min. jog
Resistance:
Squat: 4x10
Leg Press:
3x9
Leg Ext.:
3x9
Hamstring
Curls: 3x9
Dumbbell
Shrug: 3x9
Deadlift:
3x9
Seated Calf
Raise: 4x20
Crunches:
5x40
Cardio: Off
Plank:
3x1 Min.
Cardio: 15
min. jog
Mon.
Tues.
Wed.
Thurs.
Fri.
Sat.
Sun.
Resistance:
Bench Press: 4x6
Resistance:
Dumbell Row:
4x6
Resistance:
Off
Resistance:
Dumbbell
Shoulder
Press: 4x6
Resistance:
Squat: 4x6
Resistance:
Off
Resistance:
Off
Leg Press:
3x6
Cardio:
Interval
Training –
1 min walk
1 min
sprint for
20 mins.
Cardio:
Off
Resistance:
Off
Resistance:
Off
Cardio:
Interval
Training –
1 min walk
1 min
sprint for
23 mins.
Cardio:
Off
Incline BP: 3x6
Incline Flyes: 3x6
Seated Press: 3x6
Triceps:
Pressdown: 4x6
Lat. Pull Down:
3x6
Bent Over Row:
3x6
Lying Triceps: 3x6
Barbell Curl:
4x6
Overhead Triceps
Extension: 3x6
Alt. Dumbbell
Curl: 3x6
Calf Raise: 4x20
Hammer Curl:
3x6
Cardio: 20 minute
jog
Resistance:
Bench Press: 4x4
Cardio: 20
minute jog
Resistance:
Dumbell Row:
4x4
Incline BP: 3x4
Incline Flyes: 3x4
Seated Press: 3x4
Triceps:
Pressdown: 4x4
Lat. Pull Down:
3x4
Bent Over Row:
3x4
Lying Triceps: 3x4
Barbell Curl:
4x4
Overhead Triceps
Extension: 3x4
Alt. Dumbbell
Curl: 3x4
Calf Raise: 4x25
Hammer Curl:
3x4
Cardio: 25 minute
jog
Cardio:
Interval
Training1 min walk
1 min sprint
for 20 mins
Cardio: 25
minute jog
Resistance:
Off
Cardio:
Interval
Training1 min walk
1 min sprint
for 23 mins
Side Lateral
Raise: 3x6
Leg Ext.:
3x6
Rear Delt.
Flyes:
3x6
Hamstring
Curls: 3x6
Dumbbell
Shrug: 3x6
Deadlift:
3x6
Seated Calf
Raise: 4x20
Crunches:
5x50
Cardio: Off
Plank:
5x1 Min.
Resistance:
Dumbbell
Shoulder
Press: 4x4
Side Lateral
Raise: 3x4
Rear Delt.
Flyes:
3x4
Cardio: 20
min. jog
Resistance:
Squat: 4x4
Leg Press:
3x4
Leg Ext.:
3x4
Hamstring
Curls: 3x4
Dumbbell
Shrug: 3x4
Deadlift:
3x4
Seated Calf
Raise: 4x4
Crunches:
5x50
Cardio: Off
Plank:
5x1 Min.
Cardio: 20
min. jog
Warm Ups:
Static Warm Up – Provide Examples
EX: Standing Toe Touches
Dynamic Warm Up – Provide Examples
EX: High Knees
5 minute Jog, Biking, Elliptical, ETC….
Cool Downs: Should be different that warm up
Static Stretching – Provide Examples
Dynamic Stretching – Provide Examples
*Label which warm up and cool down your person will complete each day.
Come up with 3 warm ups and 3 cool downs first, then label it on the calendar.
Meal Plan Example
*This is only one day. You need 14 days with different meals in your plan
Breakfast: 560 Calories, 30g Fat, 16g Carbohydrates, 22g Protein
3 Eggs
2 Slices Bacon
2 Slices Ezekiel Bread
Lunch: 771 Calories, 33g Fat, 17g Carbohydrates, 78g Protein
Grilled Salmon 10oz
1 Salad with Avocado
3oz Almonds
1 Sweet Potato
Dinner: 638 Calories, 29g Fat, 63g Carbohydrates, 48g Protein
Grilled Chicken 12oz
1 cup Vegetables
2 cups Brown Rice
Snack: 752 Calories, 34g Fat, 18g Carbohydrates, 72g Protein
2 cups Full Fat Cottage Cheese
3 oz Almonds
Total: Calories – 2,721 Fat – 126g Carbohydrates – 114g Protein - 198