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My Exercise Training Program

This document outlines an exercise training program with the goals of improving lower and upper body strength. The program involves strength training 5 times per week, with 2 sessions per day consisting of 1 hour each. Each session includes 2 sets of 5 repetitions of various leg and full body exercises. The weekly schedule details different leg exercises like squats, lunges, and step-ups to be done on different days, as well as push-ups, planks, and other upper body exercises. The intensity of the exercises is meant to warm up the body for more vigorous work outside.

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Mara Nicole Banderada
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130 views

My Exercise Training Program

This document outlines an exercise training program with the goals of improving lower and upper body strength. The program involves strength training 5 times per week, with 2 sessions per day consisting of 1 hour each. Each session includes 2 sets of 5 repetitions of various leg and full body exercises. The weekly schedule details different leg exercises like squats, lunges, and step-ups to be done on different days, as well as push-ups, planks, and other upper body exercises. The intensity of the exercises is meant to warm up the body for more vigorous work outside.

Uploaded by

Mara Nicole Banderada
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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My Exercise Training Program

Goal: Lower body strength and upper body strength

Frequency 5x per week and 2x a day


Intensity 2 sets, 5 repetition
Time 1 hour
Type Leg and upper body exercise

Morning Day 1 Day 2 Day 3 Day 4 Day 5


(6:00am- (Monday) (Tuesday) (Wednesday) (Thursday) (Friday)
6:30am) and
Afternoon
(5:00pm-
5:30pm)
Squats Glute Squats Glute Squats
Leg (Front, Bridge (Front, Back, Bridge (Front,
Exercise Back, jump) Back,
jump) jump)
Lunges Goblet Lunges Goblet Lunges
(Forward, Squat (Forward, Squat (Forward,
Reverse, Reverse, Reverse,
Sideways) Sideways) Sideways)

Step-up Step-ups Step-up Step-ups Step-up


Rest Rest Rest Rest Rest
Morning Day 1 Day 2 Day 3 Day 4 Day 5
(6:00am- (Monday) (Tuesday) (Wednesday) (Thursday) (Friday)
6:30am) and
Afternoon
(5:00pm-
5:30pm)
Push-Ups Push-Ups Push-Ups (1 Push-Ups Push-Ups
Upper (1 minute) (1 minute) minute) (1 minute) (1 minute)
Body Curls-up Curls-up Curls-up Curls-up Curls-up
exercise (1minute) (1minute) (1minute) (1minute) (1minute)

Plank (1 Plank (1 Plank (1 Plank (1 Plank (1


minute) minute) minute) minute) minute)
Rest/ Rest/ Rest/ water Rest/ Rest/
water water break water water
break break break break
Dumbbell Dumbbell Dumbbell Dumbbell Dumbbell
(20x) (20x) (20x) (20x) (20x)
Deadlift Deadlift Deadlift with Deadlift Deadlift
with with Barbell with with
Barbell Barbell (10x) Barbell Barbell
(10x) (10x) (10x) (10x)
Rest Rest Rest Rest Rest

Ps: I only do light exercise just to warm up or to get ready my body for heavy work
outside, Since the work outside is more vigorous that’s why I only do light
exercise.

“I affirm that I have not given or received any unauthorized help on this
assignment and that this work is my own.”

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