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  • Workout Weekly Planner Chart

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    Amal SM
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    This weekly planner schedules cardio and resistance training activities for each day of the week. Cardio training is scheduled for 2-3 times per week, lasting 20-60 minutes, and can include activities like rowing, treadmill, exercise bike, boxing, or outdoor walking. Resistance training is scheduled for 3 times per week in the gym, lasting 50 minutes, and involves light to moderate weight training progressing to heavy weights in weeks 6-8, consisting of 8-10 exercises with 12-15 reps over 2-3 sets.

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    This weekly planner schedules cardio and resistance training activities for each day of the week. Cardio training is scheduled for 2-3 times per week, lasting 20-60 minutes, and can include activities like rowing, treadmill, exercise bike, boxing, or outdoor walking. Resistance training is scheduled for 3 times per week in the gym, lasting 50 minutes, and involves light to moderate weight training progressing to heavy weights in weeks 6-8, consisting of 8-10 exercises with 12-15 reps over 2-3 sets.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    2 views1 page

    Workout Weekly Planner Chart

    Uploaded by

    Amal SM
    This weekly planner schedules cardio and resistance training activities for each day of the week. Cardio training is scheduled for 2-3 times per week, lasting 20-60 minutes, and can include activities like rowing, treadmill, exercise bike, boxing, or outdoor walking. Resistance training is scheduled for 3 times per week in the gym, lasting 50 minutes, and involves light to moderate weight training progressing to heavy weights in weeks 6-8, consisting of 8-10 exercises with 12-15 reps over 2-3 sets.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    of 1

    Client Name:

    Weekly Planner
    Mon Tues Wed Thurs Fri Sat Sun
    Gym Cardio Gym Cardio Gym Walking/
    Resistance Resistance Resistance outdoor Family
    Training Training Training activities Day
    with with with Rest
    PT PT PT
    60 minutes 60 minutes 60 minutes

    FITT Principle: Cardio Training

    Frequency: 2-3 times/ week in the gym/outdoors


    (including walking)
    Intensity: 220-AGE at 65%-75%
    220- = x .65/.75 = to
    Time: 20-60minutes
    Type: Rower, Treadmill, Exercise Bike,
    Boxing, Outdoors

    FITT Principle: Resistance Training


    Goal: Weight loss, Muscle tone

    Frequency: 3 times a week in the Gym


    Intensity: Light to Moderate progressing to
    Heavy in Weeks 6-8
    Time: 8-10 exercises
    12-15 reps x 2/3 sets 1-2 min. rest
    = 50 min. Progress weight and
    equipment.
    Type: Body Weight, Machine, and free
    weights, DB,BB Cables

    Copyright 2010 Oceanus Consulting Pty. Ltd ABN: 99 119 269 902

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