Free Personal Workout Plan

Prepared by: [Your Name]

I. Personal Information

• Name: Jarvis White

• Age: 30

• Fitness Level: Intermediate (has experience with weight training and cardio but needs structured progression)

• Health Conditions: None

• Lifestyle Information:

  • Works a desk job (8–10 hours/day).

  • Available for workouts in the mornings and weekends.

  • Prefers gym-based exercises but is open to home-based routines when needed.

II. Fitness Goals

A. Primary Goal:

Build muscle and increase strength to achieve a toned, athletic physique.

B. Secondary Goal:

Improve cardiovascular endurance to enhance overall stamina and heart health.

C. Specific Objectives:

• Short-Term Goals (4 Weeks):

  • Increase bench press by 10 lbs.

  • Reduce resting heart rate by 5 bpm.

• Medium-Term Goals (8 Weeks):

  • Add 2 inches to chest circumference.

  • Complete a 5K run in under 25 minutes.

• Long-Term Goals (12 Weeks):

  • Gain 5 lbs of lean muscle mass.

  • Perform 50 push-ups in a single set.

III. Schedule

A. Workout Frequency:

• 5 days per week (3 strength training, 2 cardio).

B. Rest Days:

• Active recovery on Wednesday (yoga/stretching) and full rest on Sunday.

C. Plan Duration:

12 weeks, divided into 3 phases of increasing intensity:

• Phase 1 (Weeks 1–4): Build foundational strength and endurance.

• Phase 2 (Weeks 5–8): Increase volume and intensity.

• Phase 3 (Weeks 9–12): Focus on performance and results.

IV. Exercises

A. Strength Training (3 Days/Week)

1. Day 1: Upper Body Strength

   • Bench Press: 3 sets of 10 reps at moderate weight (70% max).

   • Pull-Ups (Assisted if needed): 3 sets of 8 reps.

   • Shoulder Press (Barbell or Dumbbell): 3 sets of 10 reps.

   • Incline Dumbbell Flys: 3 sets of 12 reps.

   • Tricep Dips (Bodyweight or Weighted): 3 sets of 12 reps.

2. Day 2: Lower Body Power

   • Squats: 4 sets of 8 reps, increasing weight each week.

   • Deadlifts: 3 sets of 10 reps, focusing on form.

   • Bulgarian Split Squats: 3 sets of 10 reps per leg.

   • Calf Raises: 3 sets of 20 reps.

   • Glute Bridges: 3 sets of 15 reps.

3. Day 3: Full Body Conditioning

• Clean and Press: 3 sets of 8 reps.

• Burpees: 3 sets of 12 reps.

• Kettlebell Swings: 3 sets of 15 reps.

• Push-Ups: 4 sets to failure.

B. Cardiovascular Training (2 Days/Week)

1. Day 4: Endurance Training

   • Treadmill Running: 5-minute warm-up, 20-minute steady-state run, 5-minute cool-down.

   • Rowing Machine: 3 rounds of 500 meters with 2-minute rest.

2. Day 5: High-Intensity Interval Training (HIIT)

• HIIT Sprints: 8 rounds of 30 seconds sprinting, 90 seconds walking.

• Jump Rope: 10 rounds of 1 minute with 30 seconds rest.

V. Intensity Levels

• Strength Training: Start with 70–75% of one-rep max and progressively overload by increasing weight by 5–10% every 2 weeks.

• Cardio:

  • Steady state: Maintain a heart rate between 120–150 bpm.

  • HIIT: Peak heart rate of 160–180 bpm during sprints.

VI. Duration

VII. Progress Tracking

A. Weekly Checkpoints:

• Record the weight lifted for each exercise and compare week-on-week.

• Log body weight, chest, and waist measurements.

• Use a fitness tracker to monitor average heart rate during cardio sessions.

B. Monthly Assessments:

• Test maximum reps for push-ups and pull-ups.

• Measure body fat percentage using calipers or a smart scale.

• Take progress photos for visual comparison.

VIII. Additional Notes

A. Nutrition Advice:

1. Aim for a balanced diet with:

   • Protein: 1.5–2 grams per kg of body weight (chicken, fish, eggs, tofu).

   • Carbohydrates: 3–5 grams per kg for energy (brown rice, quinoa, sweet potatoes).

   • Fats: 0.8–1 gram per kg (avocado, nuts, olive oil).

2. Supplement suggestions (if cleared by a healthcare provider):

   • Whey protein for post-workout recovery.

   • Creatine for improved strength and performance.

   • Multivitamins to cover nutrient gaps.

B. Rest Recommendations:

• Prioritize 7–9 hours of quality sleep per night.

• Use foam rolling or stretching for muscle recovery on active rest days.

• Avoid high-intensity activities on rest days to prevent burnout.

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