WORKOUT PLAN

Name: Hain, Mohammad De Guzman BMI: 21.7

Course and Section: BSME-1A
Objectives:
At the end of the month, I expect to see myself gaining the following attributes:
1. Improved strength and endurance;
2. From
3. Being lean and slightly shredded while barely maintaining body weight; and
4. Excellent power and agility.

Body Composition:
Body weight: 50.70 kg
Height: 153 cm
Age: 19
BMI: 21.7
Fat: 15.6%
Muscle: 40.9 kg
Workout Schedule:
 Week 1 and Week 3 – PUSH-PULL-LEG split
 Week 2 and Week 4 – UPPER-LOWER-CARDIO ; UPPER-LOWER-FULL
Note: Every workout routine has a hint of abs exercises; full body workout primarily focus on
shoulders (deltoids), arms (biceps, triceps, flexor and extensor carpi radialis, brachioradialis,
palmaris longus, extensor digitorum, extensor digiti minimi), and abs (rectus abdominus, serratus
anterior, and external oblique).

Workout Calendar:
Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 PUSH PULL LEG REST PUSH PULL LEG
2 UPPER LOWER CARDIO UPPER LOWER FULL REST
3 PUSH PULL LEG REST PUSH PULL LEG
4 UPPER LOWER CARDIO UPPER LOWER FULL REST

WORKOUT ROUTINES

Week 1: PUSH-PULL-LEG SPLIT

Push Workout: Muscle involved: Pectoralis Major, Deltoid, Triceps, Extensor Carpi
Ulnaris, Rectus Abdominus, External Oblique
Full Stretching (stretch primarily the chest, shoulders, and arms)
Warm-up:
 1 minute of Skipping Rope + 10 reps of Burpees (3 sets)

Working set:
 Regular Push-Up: 15 reps (3 sets)

Workout:
 Declined Push-Up: 15 reps (4 sets)
 Dips: 10 reps + Power Twister Bar: 15 reps (4 sets)
 8 kg Dumbbell Shoulder Press: 10 reps (3 sets)
 Archer Push-Up: 8 reps each arm (3 sets)
 Diamond Push-Up: 10 reps + 4 kg Galloon Triceps Kickbacks: 8 reps (3 sets)
 8 kg Lateral Raises: 8 reps (3 sets)
 (Abs) Toe Touches: 10 reps (4 sets)
 (Abs) Lying Leg Raises: 10 reps (5 sets)

Cool down:
 Jumping Jacks: 100 reps then breathing
 Stretch all parts of the body and muscle
Pull Workout: Muscle involved: Trapezius, Thoraco-lumbar Fascia, Rhomboid, Teres
Major, Latissimus Dorsi, Biceps, Flexor Carpi Radialis, Palmaris Longus,
Brachioradialis, Rectus Abdominus, Serratus Anterior, External Oblique
Full Stretching (stretch primarily the back, arms, and hamstring)
Warm-up:
 1 minute of Skipping rope + 15 reps Squat Thrust (3 sets)

Working set:
 Scapula pull up: 8 reps (2 sets)
 Pull up then 3 seconds hold: 5 reps (3 sets)

Workout:
 Pull-Up: 8 reps (3 sets)
 Barbell Deadlift: 12 reps (4 sets)
 Close Grip Pull-Up: 8 reps (3 sets)
 Dumbbell Low Row – 8 kg each arm: 15 reps (3 sets)
 Chin ups: 8 reps (3 sets)
 8 kg Single Dumbbell Low Row: 15 reps each arm (3 sets)
 (Abs) Hanging Leg Raises: 10 reps + Russian Twist: 30 reps each side (3 sets)
 (Abs) Sit-up: 30 reps + Plank Knees to Elbow: 10 reps each side (3 sets)

Cool down:
 High Knee Taps: 100 reps then breathing
 Stretch all parts of the body and muscle

Leg Workout: Muscle involved: Tensor Faciae Latae, Rectus Femoris, Pectineus,
Sartorius, Adductor Longus, Gracilis, Vastus Lateralis, Vastus Medialis,
Gluteus Maximus, Semimembranosus, Semitendinosis, Biceps Femoris,
Gastrocnemius, Soleus, External Oblique, Serratus Anterior, Rectus
Abdominus
Full Stretching (stretch primarily the legs, calves, and shoulders)
Warm-up: 1 minute of Skipping Rope + 30 reps of Mountain Climbers (3 sets)

Working set:
 Body Weight Squat: 15 reps (3 sets)

Workout:
 8 kg Goblet Squat: 15 reps (3 sets)
 Squat Jumps: 10 reps + Body Weight Squat: 10 reps (3 sets)
 16 kg Lunges: 12 reps (3 sets)
 Nordic Hamstring Curl: 10 reps + Romanian Deadlift: 12 reps (3 sets)
 16 kg Step-Ups: 15 reps each leg (3 sets)
 8 kg Glute Bridge: 10 reps (3 sets)
 Pistol (Single Leg) Squat: 10 reps each leg (3 sets)
 8 kg Seated Calf Raises: 12 reps each calf (3 sets)
 (Abs) Extended Plank: 20 seconds + Toe Touches: 15 reps (3 sets)
  (Abs) Seated In and Out: 15 reps + 8 kg Russian Twist: 15 reps each side (2 sets)
 (Abs) Lying Leg Raises: 20 reps + 8 kg Oblique Side Bend: 10 reps each side (3 sets)

Cool down:
 Stretch all parts body and muscle

“+” means superset

Week 2: UPPER-LOWER-CARDIO
Upper Body Workout: Targeted muscle: Pectoralis Major, Deltoid, Biceps, Rectus
Abdominus, Trapezius, Thoraco-lumbar Fascia, Rhomboid, Teres
Major, Triceps, Latissimus Dorsi, Extensor Carpi Ulnaris,
Brachioradialis, Palmaris Longus
Full Stretching (mainly upper body muscles)
Warm-up: 20 minutes of Jogging

Working set:
 Push-Up: 10 reps + Pull-Up: 8 reps (3 sets)

Workout:
 Clean and Press: 10 reps ( 3 sets)
 Wide to Diamond Push-Up: 10 reps (3 sets)
 Pull-Up: 8 reps + 16 kg Dumbbell Deadlift: 15 reps (3 sets)
 Clean and Press: 10 reps (2 sets)
 Dips: 10 reps + Declined Push-Up: 15 reps (3 sets)
 Chin-Up: 10 reps + Squat Thrusts: 12 reps (3 sets)
 Standard Push-Up: 10 reps (5 sets)
 Standard Pull-Up: 8 reps (4 sets)

Cool down:
 Jumping Jacks: 100 reps
 Stretching

Lower Body Workout: Targeted muscle: Rectus Abdominus, Tensor Faciae Latae, Rectus
Femoris, Pectineus, Sartorius, Adductor Longus, Vastus Lateralis,
Vastus Medialis, External Oblique, Serratus Anterior,
Semitendinosis, Biceps Femoris, Semimembranosus
Full Stretching (mainly lower body muscles)
Warm-up: 20 minutes of Jogging

Working set:
 Squat Taps: 12 reps (3 sets)

Workout:
 Step-Up then Pistol Squat: 8 reps each side(3 sets)
  Squat Jumps: 10 reps + 8 kg Goblet Squat: 12 reps (3 sets)
 (Abs) Toe Touches: 15 reps + Lying Leg Raises: 20 reps (3 sets)
 16 kg Dumbbell Squat: 12 reps + Explosive Lunges: 10 reps each side (3 sets)
 Pistol Squat: 10 reps each leg (3 sets)
 (Abs) Switching Mountain Climbers: 25 reps + 8 kg Russian Twist: 25 reps (3 sets)
 8 kg Standing Single Calf Raise: 10 reps (3 sets)

Cool down:
 High Knee Taps: 100 reps
 Stretching

Cardiovascular Goal: To build muscle and endurance at the same time.

Training:
- In this workout, it involves high intensity interval training to burn fat and build muscle
at the same time.

Full Stretching (all parts of the body)

Warm-up: Jumping Jacks: 100 reps

Workout 1:
45 seconds of work, 15 seconds of rest (continuously)
 High Knee Taps
 Burpees
 Switching Mountain Climbers
 Plank In and Out
 Explosive Lunges
 Squat Taps
 Jumping Jacks
*Repeat this workout 3 times*

Workout 2:
 Skipping Rope: 1 minute / 20s Rest
 Burpees: 30s / 10s Rest
 Skipping Rope: 1 minute / 20s Rest
 Push-Up: 30s / 10s Rest
 Skipping Rope: 1 minute / 20s Rest
 (Abs) Bicycle: 30s / 10s Rest
 Skipping Rope: 1 minute / 20s Rest
 Extended Plank: 30s / 10s Rest

Cool down:
 Stretch all parts of the body

“+” means superset

Week 3: PUSH-PULL-LEG SPLIT (Modified of Week 1)
Push Workout: Muscle involved: Pectoralis Major, Deltoid, Triceps, Extensor Carpi
Ulnaris, Rectus Abdominus, External Oblique
Full Stretching (stretch primarily the chest, shoulders, and arms)
Warm-up:
 1 minute of Skipping Rope + 12 reps of Burpees (3 sets)

Working set:
 Regular Push-Up: 15 reps (3 sets)

Workout:
 Declined Push-Up: 15 reps (4 sets)
 Dips: 10 reps + Power Twister Bar: 15 reps (4 sets)
 8 kg Dumbbell Shoulder Press: 10 reps (3 sets)
 Archer Push-Up: 8 reps each arm (3 sets)
 Tiger bend Push-Up: 10 reps (3 sets)
 Diamond Push-Up: 10 reps + 4 kg Galloon Triceps Kickbacks: 8 reps (3 sets)
 8 kg Lateral Raises: 8 reps (3 sets)
 (Abs) Toe Touches: 12 reps (4 sets)
 (Abs) Lying Leg Raises: 15 reps (5 sets)

Cool down:
 Jumping Jacks: 100 reps then breathing
 Stretch all parts of the body and muscle
Pull Workout: Muscle involved: Trapezius, Thoraco-lumbar Fascia, Rhomboid, Teres
Major, Latissimus Dorsi, Biceps, Flexor Carpi Radialis, Palmaris Longus,
Brachioradialis, Rectus Abdominus, Serratus Anterior, External Oblique
Full Stretching (stretch primarily the back, arms, and hamstring)
Warm-up:
 1 minute of Skipping rope + 15 reps Squat Thrust (3 sets)

Working set:
 Scapula pull up: 10 reps (3 sets)
 Pull up then 3 seconds hold: 5 reps (3 sets)

Workout:
 Pull-Up: 8 reps (3 sets)
 Barbell Deadlift: 12 reps (4 sets)
 Close Grip Pull-Up: 8 reps (3 sets)
 Dumbbell Low Row – 8 kg each arm: 15 reps (3 sets)
 Chin ups: 8 reps (3 sets)
 8 kg Single Dumbbell Low Row: 15 reps each arm (3 sets)
 Pull-Up: 5 reps (3 sets)
 (Abs) Hanging Leg Raises: 12 reps + Russian Twist: 30 reps each side (3 sets)
 (Abs) Sit-up: 30 reps + Plank Knees to Elbow: 10 reps each side (3 sets)
 Cool down:
 High Knee Taps: 100 reps then breathing
 Stretch all parts of the body and muscle

Leg Workout: Muscle involved: Tensor Faciae Latae, Rectus Femoris, Pectineus,
Sartorius, Adductor Longus, Gracilis, Vastus Lateralis, Vastus Medialis,
Gluteus Maximus, Semimembranosus, Semitendinosis, Biceps Femoris,
Gastrocnemius, Soleus, External Oblique, Serratus Anterior, Rectus
Abdominus
Full Stretching (stretch primarily the legs, calves, and shoulders)
Warm-up: 1 minute of Skipping Rope + 30 reps of Mountain Climbers (3 sets)

Working set:
 Body Weight Squat: 15 reps (3 sets)

Workout:
 8 kg Goblet Squat: 15 reps (4 sets)
 Squat Jumps: 10 reps + Body Weight Squat: 10 reps (3 sets)
 16 kg Lunges: 12 reps (3 sets)
 Nordic Hamstring Curl: 10 reps + Romanian Deadlift: 15 reps (3 sets)
 16 kg Step-Ups: 15 reps each leg (3 sets)
 8 kg Glute Bridge: 15 reps (3 sets)
 Pistol (Single Leg) Squat: 10 reps each leg (3 sets)
 8 kg Standing Single Calf Raises: 12 reps each calf (3 sets)
 (Abs) Extended Plank: 20 seconds + Toe Touches: 15 reps (3 sets)
 (Abs) Seated In and Out: 15 reps + 8 kg Russian Twist: 15 reps each side (2 sets)
 (Abs) Lying Leg Raises: 20 reps + 8 kg Oblique Side Bend: 10 reps each side (3 sets)

Cool down:
 Stretch all parts body and muscle

“+” means superset

Week 4: UPPER-LOWER-FULL (Modified of Week 2)

Upper Body Workout: Targeted muscle: Pectoralis Major, Deltoid, Biceps, Rectus
Abdominus, Trapezius, Thoraco-lumbar Fascia, Rhomboid, Teres
Major, Triceps, Latissimus Dorsi, Extensor Carpi Ulnaris,
Brachioradialis, Palmaris Longus
Full Stretching (mainly upper body muscles)
Warm-up: 20 minutes of Jogging

Working set:
 Push-Up: 10 reps + Pull-Up: 8 reps (3 sets)
Workout:
 Clean and Press: 10 reps ( 3 sets)
 Wide to Diamond Push-Up: 10 reps (3 sets)
 Pull-Up: 8 reps + 16 kg Dumbbell Deadlift: 15 reps (3 sets)
 Clean and Press: 10 reps (2 sets)
 Dips: 10 reps + Declined Push-Up: 15 reps (3 sets)
 Chin-Up: 10 reps + Squat Thrusts: 12 reps (3 sets)
 Standard Push-Up: 10 reps (5 sets)
 Standard Pull-Up: 8 reps (4 sets)

Cool down:
 Jumping Jacks: 100 reps
 Stretching

Lower Body Workout: Targeted muscle: Rectus Abdominus, Tensor Faciae Latae, Rectus
Femoris, Pectineus, Sartorius, Adductor Longus, Vastus Lateralis,
Vastus Medialis, External Oblique, Serratus Anterior,
Semitendinosis, Biceps Femoris, Semimembranosus
Full Stretching (mainly lower body muscles)
Warm-up: 20 minutes of Jogging

Working set:
 Squat Taps: 12 reps (3 sets)

Workout:
 Step-Up then Pistol Squat: 8 reps each side(3 sets)
 Squat Jumps: 10 reps + 8 kg Goblet Squat: 12 reps (3 sets)
 (Abs) Toe Touches: 15 reps + Lying Leg Raises: 20 reps (3 sets)
 16 kg Dumbbell Squat: 12 reps + Explosive Lunges: 10 reps each side (3 sets)
 Pistol Squat: 10 reps each leg (3 sets)
 (Abs) Switching Mountain Climbers: 25 reps + 8 kg Russian Twist: 25 reps (3 sets)
 8 kg Standing Single Calf Raise: 10 reps (3 sets)

Cool down:
 High Knee Taps: 100 reps
 Stretching

Full Body Workout: Targeted muscle: Pectoralis Major, Deltoid, Biceps, Tricpes,
Trapezius, Rectus Abdominus, Serratus Anterior, External
Oblique, Vastus Lateralis, Rectus Fenoris, Thoroco-lumbar Fascia,
Teres Major, Latissimus Dorsi, Extensor Digitorum, Extensor
Carpi Ulnaris, Brachioradialis, Palmaris Longus, Rhomboid
Full Stretching (all parts of the body)
Warm-up: 20 minutes of Jogging

Working set:
  Freedom to choose any exercise, depends on the mood.

Workout:
 Clean, Squat, and Press: 10 reps ( 3 sets)
 Dips: 10 reps + Diamond Push-Up: 10 reps (3 sets)
 Pull-Up: 8 reps + 16 kg Dumbbell Deadlift: 12 reps (3 sets)
 Pistol Squat: 10 reps each leg (3 sets)
 (Abs) Jackknife: 10 reps + Lying Leg Raises: 20 reps (3 sets)
 (Abs) Hanging Oblique Raises: 10 reps each side + Plank Knees to Elbow: 10 reps
each side (3 sets)
 Lateral Raises: 8 reps (4 sets)
 Upright Row: 10 reps (3 sets)
 (Abs) Sit-up: 20 reps + 8 kg Russian Twist: 15 reps each side (3 sets)
 Triceps Extension on floor: 15 reps (3 sets)
 Chin-Up: 10 reps (3 sets)

Cool down:
 Stretch all parts of the body

“+” means superset