FAMILY NAME: VALE SECTION: GALILEO

FIRST NAME: MARTINI AGUELUS C. GRADE LEVEL:11

TEACHER: Sir. BURTON KENT PAGARA CASTULO

GOAL: TO IMPROVE MY BODY STRENGTH BY EXERCISING IN 1 MONTH

Days (1st Month) Week 1 Week 2 Week 3 Week 4

Monday UPPER BODY STRENGTH UPPER BODY STRENGTH UPPER BODY STRENGTH UPPER BODY STRENGTH
1. PUSH-UPS 3 SETS 10 1. PUSH-UPS 5 SETS 10 1. PUSH-UPS 5 SETS 15 1. PUSH-UPS 5-7 SETS 20
REPETITIONS REPETITIONS REPETITIONS REPETITIONS
2. PLANK FORM 3 SETS 60 2. PLANK FORM 4 SETS 60 2. PLANK FORM 5 TO 6 2. PLANK FORM 6-7 SETS
SEC PER SET SEC PER SET SETS 60 SEC PER SET 60 SEC PER SET
3. PULL-UPS 3 SETS 5 3. PULL-UPS 4 SETS 5 3. PULL-UPS 5 SETS 10 3. PULL-UPS 6-7 SETS 10
REPETITIONS REPETITIONS REPETITIONS REPETITIONS
4. DIAMOND PUSH-UPS 3 4. DIAMOND PUSH-UPS 4 4. DIAMOND PUSH-UPS 4. DIAMOND PUSH-UPS
SETS 5 REPETITIONS SETS 5 REPETITIONS 4-5 SETS 10 REPETITIONS 6-6 SETS 15 REPETITIONS
Tuesday LOWER BODY STRENGTH LOWER BODY STRENGTH LOWER BODY STRENGTH LOWER BODY STRENGTH
1. FORWARD LUNGES 3 1. FORWARD LUNGES 4 1. FORWARD LUNGES 5-6 1. FORWARD LUNGES 6-7
SETS 10 REPETITIONS SETS 10 REPETITIONS SETS 10 REPETITIONS SETS 10 REPETITIONS
2. SQUATS 3 SETS 10 2. SQUATS 4-5 SETS 10 2. SQUATS 5-6 SETS 10 2. SQUATS 6-7 SETS 10
REPETITIONS REPETITIONS REPETITIONS REPETITIONS
3. SQUAT HOLD 2 SETS 20 3. SQUAT HOLD 3-4 SETS 3. SQUAT HOLD 5-6 SETS 3. SQUAT HOLD 6-7 SETS
SEC PER SET 20 SEC PER SET 30 SEC PER SET 30 SEC PER SET
4. HIGH KNEES 3 SETS 30 4. HIGH KNEES 4-5 SETS 4. HIGH KNEES 4-5 SETS 4. HIGH KNEES 5-6 SETS
SEC PER SET 30 SEC PER SET 60 SEC PER SET 60 SEC PER SET
Wednesday CARDIOVASCULAR AND CARDIOVASCULAR AND CARDIOVASCULAR AND CARDIOVASCULAR AND
FLEXIBILITY FLEXIBILITY FLEXIBILITY FLEXIBILITY
1. JOGGING FOR 30 MINS 1. JOGGING FOR 30-45 1. JOGGING FOR 45-60 1. JOGGING FOR 60 MINS
2. JUMPING ROPE 1-2 MINS MINS AND ABOVE
MINS 2. JUMPING ROPE 2-3 2. JUMPING ROPE 3-4 2. JUMPING ROPE 4-5
3. SINGLE-LEG MINS MINS MINS
 HAMSTRING STRETCH 4 3. SINGLE-LEG 3. SINGLE-LEG 3. SINGLE-LEG
SETS 20 SEC PER SET HAMSTRING STRETCH 4-5 HAMSTRING STRETCH 5-6 HAMSTRING STRETCH 5-6
4. SIT AND REACH 4 SETS SETS 30 SEC PER SET SETS 30 SEC PER SET SETS 30 SEC PER SET
20 SEC PER SET 4. SIT AND REACH 4-5 4. SIT AND REACH 5-6 4. SIT AND REACH 6-7
SETS 30 SEC PER SET SETS 30 SEC PER SET SETS 30 SEC PER SET
Thursday UPPER BODY STRENGTH UPPER BODY STRENGTH UPPER BODY STRENGTH UPPER BODY STRENGTH
1. PUSH-UPS 3 SETS 10 1. PUSH-UPS 5 SETS 10 1. PUSH-UPS 5 SETS 15 1. PUSH-UPS 5-7 SETS 20
REPETITIONS REPETITIONS REPETITIONS REPETITIONS
2. PLANK FORM 3 SETS 60 2. PLANK FORM 4 SETS 60 2. PLANK FORM 5 TO 6 2. PLANK FORM 6-7 SETS
SEC PER SET SEC PER SET SETS 60 SEC PER SET 60 SEC PER SET
3. PULL-UPS 3 SETS 5 3. PULL-UPS 4 SETS 5 3. PULL-UPS 5 SETS 10 3. PULL-UPS 6-7 SETS 10
REPETITIONS REPETITIONS REPETITIONS REPETITIONS
4. DIAMOND PUSH-UPS 3 4. DIAMOND PUSH-UPS 4 4. DIAMOND PUSH-UPS 4. DIAMOND PUSH-UPS
SETS 5 REPETITIONS SETS 5 REPETITIONS 4-5 SETS 10 REPETITIONS 5-6 SETS 15 REPETITIONS
Friday LOWER BODY STRENGTH LOWER BODY STRENGTH LOWER BODY STRENGTH LOWER BODY STRENGTH
1. FORWARD LUNGES 3 1. FORWARD LUNGES 4 1. FORWARD LUNGES 5-6 1. FORWARD LUNGES 6-7
SETS 10 REPETITIONS SETS 10 REPETITIONS SETS 10 REPETITIONS SETS 10 REPETITIONS
2. SQUATS 3 SETS 10 2. SQUATS 4-5 SETS 10 2. SQUATS 5-6 SETS 10 2. SQUATS 6-7 SETS 10
REPETITIONS REPETITIONS REPETITIONS REPETITIONS
3. SQUATS HOLD 2 SETS 3. SQUATS HOLD 3-4 SETS 3. SQUATS HOLD 5-6 SETS 3. SQUATS HOLD 6-7 SETS
20 SEC PER SET 20 SEC PER SET 30 SEC PER SET 30 SEC PER SET
4. HIGH KNEES 3 SETS 30 4. HIGH KNEES 4-5 SETS 4. HIGH KNEES 4-5 SETS 4. HIGH KNEES 5-6 SETS
SEC PER SET 30 SEC PER SET 60 SEC PER SET 60 SEC PER SET
Saturday CARDIOVASCULAR AND CARDIOVASCULAR AND CARDIOVASCULAR AND CARDIOVASCULAR AND
FLEXIBILITY FLEXIBILITY FLEXIBILITY FLEXIBILITY
1. JOGGING FOR 30 MINS 1. JOGGING FOR 30-45 1. JOGGING FOR 45-60 1. JOGGING FOR 60 MINS
2. JUMPING ROPE 1-2 MINS MINS AND ABOVE
MINS 2. JUMPING ROPE 2-3 2. JUMPING ROPE 3-4 2. JUMPING ROPE 4-5
3. SINGLE-LEG MINS MINS MINS
HAMSTRING STRETCH 4 3. SINGLE-LEG 3. SINGLE-LEG 3. SINGLE-LEG
SETS 20 SEC PER SET HAMSTRING STRETCH 4-5 HAMSTRING STRETCH 5-6 HAMSTRING STRETCH 5-6
4. SIT AND REACH 4 SETS SETS 30 SEC PER SET SETS 30 SEC PER SET SETS 30 SEC PER SET
20 SEC PER SET 4. SIT AND REACH 4-5 4. SIT AND REACH 5-6 4. SIT AND REACH 6-7
SETS 30 SEC PER SET SETS 30 SEC PER SET SETS 30 SEC PER SET
 Sunday RESTS REST REST REST

Mechanics: 1. Create a 3 Months Training Program.

2. Have atleast 4 exercises per day except your desired rest day.

3. Working days should be atleast 4 days to 6 days per week.

4. This is an example only please do not replicate.

5. Make sure to apply FITT and Training/Exercise Principles.