FORT IFY

A Fitness Plan 2023

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Personal Information

CONTENT PAR Q and U

Fitness Goal

Exercise Plan
Fitness Plan 2023 FO RT I FY

Zven P. Bautista
General Trias, Cavite
Know the Author
MAR224
z.bautista1011@gmail.com
09051260249
Fitness Plan 2023 FO RT I FY

PAR Q and U

NAME: Zven P. Bautista

DATE: March 16, 2023
HEIGHT: 157.48cm
WEIGHT: 50kg
AGE: 21
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My physique has been declining for

years due to my inactivity at home. I
Fitness Goals made this exercise plan to help me get
started on my fitness quest.
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THE PLAN
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THE PLAN

DAY 1: CARDI O

45 minutes of aerobic activities

i.e.: jogging, walking, jumping jacks,
crunches

Don't forget to take a one minute rest

in between!
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THE PLAN

DAY 2: L O W E R BODY

Exercise Reps Sets

Squats 10 3 The first workout of the week will

focus on lower-body muscles such
Deadlifts 10 3 as the hamstrings, glutes, and
quadriceps.
60 SECONDS REST

Hip Thrusts 10 3

Lunges 10 3
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THE PLAN
DAY 3: U PPE R BODY & CORE
Exercise Reps Sets

Crunches 10 3

Russian Twists 10 3

Planks 10 3

60 SECONDS REST

Bicep Curls 10 3

Tricep Dips 10 3
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THE PLAN

DAY 4: AC TIVE REST & R EC OVE RY

Yet if we are not too exhausted, we can still perform simple exercises
like stretching or walking to ease post-workout muscle tightness.
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THE PLAN

DAY 5: L O W E R BODY WITH A FOCUS O N GL UT ES

F i ve r esi st an ce b and exer ci s es , su ch as sq uat s, ad hesi ve br i d ges, and cl amsh el l s, are
p er f or med f or t hr ee ro un ds t o warm u p t he l ower bo dy.

Exercise Reps Sets

Af t er y ou 've war med up , i t ' s
t i me t o go o n t o t h e wei g ht ed
Deadlifts 10 3
exerci ses.
60 SECONDS REST

Hip Thrusts 10 3

Single-legged Hip Thrusts 10 3

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THE PLAN

DAY 6: U PPE R BODY

Exercise Reps Sets

In o rd er to g e t th e m u s cle s Shoulder press 10 3

mo v i n g , p erfo rm th re e s ets o f
1 0 rep s o f as si s ted p u l lu p s an d Lateral raise 10 3
in cl in e p u sh u p s.
60 SECONDS REST

Reverse fly 10 3

Dumbbell single arm row 10 3

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THE PLAN

DAY 7: R EST & REC OV ERY DAY!! !! !