Mesocycle Basic Fitness

Week 1&2
Objective Slow and gradual progression for cardiovascular strength
Strength Strength Development
Cardio 20 – 30 minutes low to moderate intensity (50 – 500) 3 days a
week
Mon Leg
Tues Cardio
Wed Upper body
Thurs Off (recovery)
Fri Core & body exercise
Sat Cardio
Sun Cardio

Monday

Warm up Treadmill 5 min

Static/ dynamic stretching 5 min
Free weight Weight Sets Reps Rests
(kg)
Dead lift 10 3 10 – 8 – 6 90 sec
Back squat 10 2 10 – 8 90 sec
Seated leg curls 10 2 10 – 8 90 sec
Leg extension 10 2 10 – 8 90 sec

Tuesday
Warm up Treadmill 5 min
Static/ dynamic stretching 5 min
Cardiovascular Duration Intensity Bpm
Fartlek/ LSD/ 20 50 140
Treadmill

WEDNESDAY

Warm up Treadmill 5 min

Static/ dynamic stretching 5 min
Free weight Weight Sets Reps Rests
(kg)
Dead lift 10 3 10 – 8 – 6 90 sec
Back squat 10 2 10 – 8 90 sec
Seated leg curls 10 2 10 – 8 90 sec
Leg extension 10 2 10 – 8 90 sec
THURSDAY

Warm up Treadmill 5 min

Static/ dynamic stretching 5 min
Free weight Weight Sets Reps Rests
(kg)
Dead lift 10 3 10 – 8 – 6 90 sec
Back squat 10 2 10 – 8 90 sec
Seated leg curls 10 2 10 – 8 90 sec
Leg extension 10 2 10 – 8 90 sec

FRIDAY

Warm up Treadmill 5 min

Static/ dynamic stretching 5 min
Free weight Weight Sets Reps Rests
(kg)
Dead lift 10 3 10 – 8 – 6 90 sec
Back squat 10 2 10 – 8 90 sec
Seated leg curls 10 2 10 – 8 90 sec
Leg extension 10 2 10 – 8 90 sec

SATURDAY

Warm up Treadmill 5 min

Static/ dynamic stretching 5 min
Free weight Weight Sets Reps Rests
(kg)
Dead lift 10 3 10 – 8 – 6 90 sec
Back squat 10 2 10 – 8 90 sec
Seated leg curls 10 2 10 – 8 90 sec
Leg extension 10 2 10 – 8 90 sec

SUNDAY

Warm up Treadmill 5 min

Static/ dynamic stretching 5 min
Free weight Weight Sets Reps Rests
(kg)
Dead lift 10 3 10 – 8 – 6 90 sec
Back squat 10 2 10 – 8 90 sec
Seated leg curls 10 2 10 – 8 90 sec
Leg extension 10 2 10 – 8 90 sec