SESSION&7&

WORKOUT&PLANS&

©"GMFA"–"Guru"Mann"Fitness"Inc,"All"rights"reserved."
HOW&TO&DESIGN&&
A&&
WORKOUT&PLAN&

©"GMFA"–"Guru"Mann"Fitness"Inc,"All"rights"reserved."
 STEP&1&
"
Find"out"about"the"individual’s"TRAINING&LEVEL:"
"
•  Beginner"–"0"to"1"year"
•  Intermediate"–"1"to"3"year"
•  Advanced"–"3"to"5"year"
•  Expert"–"6"plus"year""
"
"

©"GMFA"–"Guru"Mann"Fitness"Inc,"All"rights"reserved."
 STEP&2&
"
Find"out"about"the"individual’s"GOAL:"
"
•  Muscle&building&
•  Weight&Loss&
•  Fat&Loss&
•  Muscle&Maintain&
•  Improve&the&Weak&Muscle"
"

©"GMFA"–"Guru"Mann"Fitness"Inc,"All"rights"reserved."
 STEP&3&
"
Find"out"about"the"individual’s"AVAILABILITY:"
"
•  1O2&days&a&week&
•  2O4&days&a&week&
•  4O5&days&a&week&
•  6&days&a&week&

"

©"GMFA"–"Guru"Mann"Fitness"Inc,"All"rights"reserved."
 STEP&4&
EXAMPLE:&
&
NAME:"Alex"
LEVEL"–"Beginner"
EXP:"0L3"months"
GOAL:"Muscle"Building"
Availability:"5"days"
"
"
Analyze"Alex’s"workout"paRern:"
"
FREQUENCY:"Each"Muscle"once"a"week"
INTENSITY:"Moderate"LLow"
DENSITY:&Low"
VOLUME:&&High"
"

©"GMFA"–"Guru"Mann"Fitness"Inc,"All"rights"reserved."
 STEP&5&
EXAMPLE:&BEGINNER&MUSCLE&BUILDING&
"
Create"a"Workout"Split"
"
•  Monday&–&Chest&+&Abs&
•  Tuesday&–&Arms&&
•  Wednesday&–&Back&
•  Thursday&–&Shoulders&+&Cardio&
•  Friday&O&Legs&
•  Saturday&O&Rest&
•  Sunday&O&Rest&

"

©"GMFA"–"Guru"Mann"Fitness"Inc,"All"rights"reserved."
 SAMPLE&EXERCISE&–&MUSCLE&BUILDING&

EXERCISE& TARGET& SETS& REPS& MUSCLE& REST& TEMPO& DENSITY& INTENSITY& VOLUME&
MUSCLE& &&FIBER&

1."DB" PEC" 3" 15,"12,"10" TYPELI"&" 90L120" 1L1L1L1" Low" Low" 37"
PRESS" MAJOR" " " 2A" " " " " "
" " " " " " " " " "
2."DB"FLY" MINOR" 3" 15,12,10" TYPELI"&" 90L120" 2L1L1L1" Low" Low" 37"
" " 2A" " " " "
" "

HOW&MANY&EXERCISES:&3L4"PER"MUSCLE"
HOW&MANY&SETS:&3L4"PER"EXERCISE"
HOW&MANY&REPS:&10L15"PER"SET"
SUPER&SETS:&NO"
NUTRITION:&CALORIC"SURPLUS"

©"GMFA"–"Guru"Mann"Fitness"Inc,"All"rights"reserved."
 SAMPLE&EXERCISE&–&FAT&LOSS&

EXERCISE& TARGET& SETS& REPS& MUSCLE& REST& TEMPO& DENSITY& INTENSITY& VOLUME&
MUSCLE& &&FIBER&

1a."DB" PEC" 3" 15,"12,"10" TYPELI"&" " 1L1L1L1" Low" Low" 37"
PRESS" MAJOR" " " 2A" " " " " "
" " " " " 90sec" " " " "
1b."DB" MINOR" 3" 15,12,10" TYPELI"&" 2L1L1L1" Low" Low" 37"
FLY" " 2A" " " "
" " "

HOW&MANY&EXERCISES:&3L4"PER"MUSCLE"
HOW&MANY&SETS:&3L4"PER"EXERCISE"
HOW&MANY&REPS:&10L15"PER"SET"
SUPER&SETS:&YES"
NUTRITION:"CALORIC"DEFICIT"

©"GMFA"–"Guru"Mann"Fitness"Inc,"All"rights"reserved."
EXAMPLE&1:&FOCUS&WEEK&MUSCLE&O&LEGS&
"
Create"a"Workout"Split"
"
•  Monday&–&Legs&(fast&twitch)&
•  Tuesday&–&Arms&&
•  Wednesday&–&Back&
•  Thursday&–&Chest&+&Cardio&
•  Friday&–&Legs&(Slow&twitch)&
•  Saturday&O&Shoulders&
•  Sunday&O&Rest&

"

©"GMFA"–"Guru"Mann"Fitness"Inc,"All"rights"reserved."
EXAMPLE&2:&FOCUS&WEEK&MUSCLE&O&LEGS&
"
MONDAY:&&FAST&TWITCH&FIBER&
"
EXERCISE:"3L4"
REPS:"5L7"
SETS:"4L5"
REST:"2L3"MIN"
EXERCISES:"COMPOUND"(BARBELL"–"SQUAT,"STEP"UP,"DEADLIFT,"LUNGES)"
"
FRIDAY:&&SLOW&TWITCH&FIBER&
"
EXERCISE:"3L4"
REPS:"12L15"
SETS:"4L5"
REST:"90L120"SEC"
EXERCISES:"ISOLATION"(LEG"PRESSES,"EXTENSION,"LEG"CURLS,"DB"LUNGES)"
"
"
&
©"GMFA"–"Guru"Mann"Fitness"Inc,"All"rights"reserved."
EXAMPLE&3:&FOCUS&WEEK&MUSCLE&O&CHEST&
"
MONDAY:&&FAST&TWITCH&FIBER&
"
EXERCISE:"3L4"
REPS:"5L7"
SETS:"4L5"
REST:"2L3"MIN"
EXERCISES:"COMPOUND"(BARBELL"–"FLAT,"INCLINE,"DECLINE"PRESS)"
"
FRIDAY:&&SLOW&TWITCH&FIBER&
"
EXERCISE:"3L4"
REPS:"12L15"
SETS:"4L5"
REST:"90L120"SEC"
EXERCISES:"ISOLATION"(DB"FLYLFLAT,"INCLINE/DECLINE,"CROSSOVER)"
"
"
&
©"GMFA"–"Guru"Mann"Fitness"Inc,"All"rights"reserved."
EXAMPLE&4:&FOCUS&WEEK&MUSCLE&O&ABS&
"
MONDAY/WED/FRI:&&UPPER&ABS/INTER&OBLIQ&(48HR&RECOVERY)&
"
EXERCISE:"3L4"
REPS:"10L20"
SETS:"3"
REST:"30L60"SEC"
EXERCISES:"RESISTANCE"&"BODYWEIGHT"(SITLUPS,"INCLINE"CRUNCHES,"ROPE,"
STABILITY"BALL,"INCLINE"OBLIQ"CRUCHES,"PLANKS"(FLOOR),"TWISTING)"
"
TUESDAY/THURS/SAT:&&LOWER&ABS/EXTERNL&OBLIQUE&
"
EXERCISE:"3L4"
REPS:"10L20"
SETS:"3"
REST:"30L60SEC"
EXERCISES:"RESISTANCE"&"BODYWEIGHT"(LAYING"LEG"RAISE,"KNEE"RAISE,"
HANGING"LEG"RAISE,"REVERSE"CRUNCHES,"PLANKS"(DECLINE),"LOWERBODY"
TWISTING)"
" ©"GMFA"–"Guru"Mann"Fitness"Inc,"All"rights"reserved."
EXAMPLE&5:&FOCUS&WEEK&MUSCLE&–&CORE&STRONG&&&MUSCLE&BUILD&
"
MONDAY:&&UPPER&ABS&(96HR&RECOVERY)&
"
EXERCISE:"3L4"
REPS:"10L20"
SETS:"4"
REST:"30L60"SEC"
EXERCISES:"RESISTANCE"&"BODYWEIGHT""
"
THURSDAY&:&&LOWER&ABS&
"
EXERCISE:"3L4"
REPS:"10L20"
SETS:"4"
REST:"30L60SEC"
EXERCISES:"RESISTANCE"&"BODYWEIGHT""
"
"
&
©"GMFA"–"Guru"Mann"Fitness"Inc,"All"rights"reserved."
EXAMPLE&6:&FOCUS&WEEK&MUSCLE&O&TRAPS&
"
MONDAY:&&FAST&TWITCH&FIBER&
"
EXERCISE:"2"
REPS:"5L7"
SETS:"4L5"
REST:"2L3"MIN"
EXERCISES:"COMPOUND"(BARBELL"–"SHRUGS,"DB"SHRUGS,"BARBELL"UPRIGHT"
ROWS"–CLOSE"GRIP)"
"
FRIDAY:&&SLOW&TWITCH&FIBER&
"
EXERCISE:"2"
REPS:"12L15"
SETS:"4L5"
REST:"90L120"SEC"
EXERCISES:"ISOLATION"(ROPE"SHRUGS,"PLATE"SGRUGS,"INCLINE"BENCH"BODY"
FACING"THE"FLOORL45*"SHRUGS,"ROPE"UPRIGHT"ROWS)"
"
" ©"GMFA"–"Guru"Mann"Fitness"Inc,"All"rights"reserved."