FITNESS ACTIVITY PLAN

---

Name: [Your Name]

Age: 28

Gender: Male

Fitness Level: Intermediate

---

Fitness Goals

Goal 1: Lose 5 kg in 2 months

Goal 2: Increase strength (target: deadlift 100 kg)

Goal 3: Improve cardiovascular endurance (run 5 km in under 30 minutes)

---

Weekly Fitness Schedule

Day	Activity	Duration	Intensity	Notes
Monday	Full-body strength training	60 minutes	High	Focus on compound movements (squats, deadlifts)
Tuesday	Running (HIIT)	30 minutes	High	5-minute warm-up, 20 minutes intervals, 5-minute cool down
Wednesday	Rest or Active Recovery	30 minutes	Low	Light yoga or stretching
Thursday	Upper body strength training	60 minutes	Medium	Focus on chest, back, shoulders, arms
Friday	Running (Endurance)	45 minutes	Medium	Continuous pace for 5 km
Saturday	Lower body strength training	60 minutes	High	Focus on legs (lunges, squats)
Sunday	Rest or Light Activity	30 minutes	Low	Light walking or stretching

---

Type of Exercises

Cardio:

• Running, cycling, swimming, jump rope

Strength Training:

• Weightlifting (barbell, dumbbells), bodyweight exercises (push-ups, squats)

Flexibility & Mobility:

• Yoga, Pilates, dynamic stretching

Rest Days:

• Light walking, foam rolling, stretching

---

Additional Information

Diet Plan (Optional):

• Breakfast: Oats with protein powder, fruits

• Lunch: Grilled chicken, quinoa, vegetables

• Dinner: Salmon, sweet potatoes, salad

• Snacks: Almonds, Greek yogurt

Water Intake Goal: 3 liters per day

Sleep Goal: 7-8 hours per night

---

Progress Tracking

Weight: 78 kg (starting weight)

Body Measurements:

• Waist: 84 cm

• Hips: 94 cm

• Chest: 102 cm

• Biceps: 35 cm

Other Fitness Metrics:

• 5 km run: Currently at 35 minutes, goal: 30 minutes

• Deadlift: Currently 80 kg, goal: 100 kg

---

Review and Adjustments

Progress Evaluation Date: January 15, 2055

Adjustments to be Made:

• If weight loss progress is slow, adjust diet and increase cardio duration by 10 minutes.

• Increase deadlift weight by 5 kg after 4 weeks.

---

This example outlines a balanced fitness plan with cardio, strength training, and rest days, all geared towards specific fitness goals such as weight loss, strength gains, and improved endurance.

Plan Templates @ Template.net