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    This document outlines a 5-week workout plan focused on strength training and fat loss. The plan consists of 6 days of workouts per week targeting major muscle groups through compound lifts like squats, deadlifts, and bench press. Each week, the weight used for these lifts increases by 5% to progressively overload the muscles in line with the overload principle. Aerobic activity is included through 15 minute incline walks after strength sessions. Stretching and foam rolling are also incorporated daily to aid recovery. The plan adheres to various training principles like progression, regularity, specificity, and overload.

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    This document outlines a 5-week workout plan focused on strength training and fat loss. The plan consists of 6 days of workouts per week targeting major muscle groups through compound lifts like squats, deadlifts, and bench press. Each week, the weight used for these lifts increases by 5% to progressively overload the muscles in line with the overload principle. Aerobic activity is included through 15 minute incline walks after strength sessions. Stretching and foam rolling are also incorporated daily to aid recovery. The plan adheres to various training principles like progression, regularity, specificity, and overload.

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    30 views10 pages

    Fitt and Pros

    Uploaded by

    api-617078912
    This document outlines a 5-week workout plan focused on strength training and fat loss. The plan consists of 6 days of workouts per week targeting major muscle groups through compound lifts like squats, deadlifts, and bench press. Each week, the weight used for these lifts increases by 5% to progressively overload the muscles in line with the overload principle. Aerobic activity is included through 15 minute incline walks after strength sessions. Stretching and foam rolling are also incorporated daily to aid recovery. The plan adheres to various training principles like progression, regularity, specificity, and overload.

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    of 10

    FITT AND PROS

    CHARLIE LAO
    PURDUE GLOBAL UNIVERSITY
    MY WEEK 1 WORKOUT PLAN
    Monday Tuesday Wednesday Thursday Friday Saturday
               
    Deadlift 4x4 (80%) Bench Press 4x4 (80%) Squat 4x4 (80%) Deadlift 4x10 (50%) Bench Press 4x8-12 (50%) Squat 4x8-12 (50%)
             
    Pull ups 3x8 Incline Press 4x8-12 Romanian Deadlift 4x8 Pull Ups 3x8 Dumbell Incline Press 4x8-12 Single Leg Leg Press 4x8-12
          Dumbell Incline Skullcrushers 4x8-12  
    Lat Pulldowns 4x8-12 Tricep Pulldown 4x8-12 Single Leg Leg Press 4x12 Reverse Cable Crossover 4x8-12   Bulgarian Split Squats 4x8-12
    Cable Bicep Curls 4x8-12 Cable Chest Flys 4x8-12   Single Arm Cable Curl 4x8-12 Dumbell Decline Press 4x8-12  
      Calf Raises 3x15     Barbell Hip Thrust 4x8-12
    Seated Cable Row 4x8-12 Overhead Press 3x8   Close Grip Lat Pull Down 4x8-12 Overhead Cable Tricep Extension 4x8-12  
    Alternating Dumbell Curls 4x8-12   Hack Squat 4x8-12   Low Cable Chest Fly 4x8-12 Single Leg Curl Machine 4x8-12
    Seated Tricep Extension 4x8-12   Single Arm Dumbell Row 4x8-12   Single Leg Extension Machine 4x8-12
    Bent Over Rows 4x8-12 Seated Shoulder Press 4x8-12 Prone Leg Curl Machine 4x8-12   Dips 4x8-12  
    Alternating Hammer Curls 4x8-12     T Bar Row 4x8-12 Chest Press Machine 4x8-12 Seated Calf Raises 4x8-12
    Push up till failure Hip Abductor Machine 4x8-12     Goblet Squats 4x8-12
    Incline Walk-Speed(2.5-3)-Incline(10)   Hip Adductor Machine 4x8-12 Back Extension 4x8-12 Mile Run  
    Mile Run   EZ Bar Curls 4x8-12   No Aerobic Activity
    Stretch the muscles used after workout   No Aerobic Activity   Stretch the muscles used after workout  
    Foam Roll Stretch the muscles used after workout   Incline Walk-Speed(2.5-3)-Incline(10) Foam Roll Stretch the muscles used after workout
    Foam Roll Stretch the muscles used after workout     Foam Roll
      Foam Roll Stretch the muscles used after workout    
          Foam Roll    

    For the Incline Walks, I would recommend performing the exercise for 15 minutes right after your strength training.

    For the stretches, simply stretch each muscle used during the workout for about 30 seconds each and repeat for 2 times. After stretching, I would recommend foam rolling the entire body until satisfied.

    This workout plan is an emphasis on strength training and fat loss. The very little aerobic activity that is involved is the incline walks which are to help burn fat at the end of the workout. The stretching at the end is to prevent injury and the foam rolling is to prevent injury and
    increase recovery time.

    Also, this workout program is only one week of a 5 week program. Each week, the percentage on the major compound lifts (deadlift, squat, bench) will increase by 5 percent.
    PROGRESSION PRINCIPLE

    WHAT IS IT? APPLICATION TO ME


    • INCREASE IN INTENSITY AND • INCREASE IN WEIGHT EACH WEEK
    DURATION • INTENSITY CHANGES THROUGHOUT
    • CHANGE IT UP! WEEK THROUGH AMOUNT OF WEIGHT
    • IMPORTANT BECAUSE OF PLATEAU IN OF COMPOUND LIFTS
    FITNESS
    REGULARITY PRINCIPLE

    WHAT IS IT? APPLICATION TO ME


    • CONSISTENCY! • PROGRAM IS 6 DAYS OF WEEK
    • TRAINING REGULARLY • COULD ACTUALLY BE CUT DOWN TO 3
    DAYS A WEEK IF NEEDED
    • MAJOR MUSCLE GROUPS ARE
    TARGETED
    OVERLOAD PRINCIPLE

    WHAT IS IT? APPLICATION TO ME


    • LIFTING HEAVY • BY INCREASING THE PERCENTAGE
    • ABOVE NORMAL RANGE EACH WEEK, I WILL EVENTUALLY
    INCREASE HOW MUCH I CAN ACTUALLY
    • MAKE THE MUSCLES WORK! LIFT.
    • INCORPORATING MULTIPLE LIFTS TO
    OVERLOAD THE MUSCLES
    SPECIFICITY PRINCIPLE

    WHAT IS IT? APPLICATION TO ME


    • TRAIN WITH A PURPOSE! • PROGRAM IS GEARED TOWARDS
    • WORK TOWARDS A GOAL GAINING STRENGTH AND LOSING FAT
    • INCLINE WALKS ARE ESPECIALLY
    • SPECIFIC TRAINING
    ESSENTIAL FOR FAT LOSS
    • PROGRESSIVE OVERLOAD OF
    COMPOUND LIFTS FOR STRENGTH
    AEROBIC

    Frequency Intensity Time Type

    Aerobic activity is Incline walks are fairly Time for the incline Incorporating a mile run
    performed 4 days a week easy. Incorporating mile walks has a minimum of into the workout with
    runs increase the 15 minutes but can be incline walks will keep
    intensity slightly. performed for as long as aerobic activity fresh but
    possible. Mile runs will also help the heart
    vary
    STRENGTH

    Frequency Intensity Time Type

    Train 6 days a week Each workout is actually Each day will vary Multiple exercises
    quite intense because of depending on the user targeting different
    the sheer number of reps muscle groups
    and sets
    FLEXIBILITY

    Frequency Intensity Time Type

    Performed 6 days a Low intensity overall Stretching will vary for Stretching will vary each
    week each individual as will day. Foam rolling is a
    foam rolling different way to stretch
    REFERENCE

    BAMEL, S. (N.D.). TRAINING WITH PERCENTAGES: PROGRAMMING FOR OPTIMAL RESULTS. RETRIEVED FROM

    HTTPS://WWW.TRAINHEROIC.COM/BLOG/TRAINING-WITH-PERCENTAGES-PROGRAMMING-FOR-OPTIMAL-RESULTS/

    BRENT, M. (N.D.). 7 PRINCIPLES OF PHYSICAL TRAINING. RETRIEVED FROM

    HTTPS://WWW.LIVESTRONG.COM/ARTICLE/528271-7-PRINCIPLES-OF-PHYSICAL-TRAINING/

    QUINN, E. (2021, MAY 27). WHAT IS THE PRINCIPLE OF PROGRESSION IN WEIGHT TRAINING?. RETRIEVED FROM

    HTTPS://WWW.VERYWELLFIT.COM/PROGRESSION-DEFINITION-3120367

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