SAMPLE ADVANCED FITNESS PROGRAM
(Gold Package - 8 weeks)
This individual was very fit and was looking to pass a specific standardized physical fitness test. Following is part of their training plan from their 8-week fitness program.
YOUR STRENGTH TRAINING PROGRAM SCHEDULE
Monday: Back, Biceps, and Low Back
Tuesday: Legs and Shoulders
Wednesday: Off
Thursday: Chest, Triceps, and Abdominals
Friday: Off
Saturday: Full Body
Sunday: Off
You will do a descending pyramid of 1 set of 12 reps, 1 set of 8 reps, and 1 set of 4-6 reps with the weight increasing with each set. Please note that for your abdominal and lower back exercises, do 3 sets of 10-20 repetitions. For the exercises marked with “*”, please follow the set and repetition range on the handout provided.
MONDAYS |
TUESDAYS |
THURSDAYS |
SATURDAYS |
*Pull-Ups |
*Step-ups |
*Push-Ups |
*Step-ups |
One Arm Row |
*Jumps R/L |
Incline Flyes |
*Pull-Ups |
Lat Pulldown |
Leg Press |
Decline Flyes |
*Jumps R/L |
(Upright Row) |
*Jumps on step |
(Flat Flyes) |
*Push-Ups |
21’s |
*Jumps F/B |
Dips |
*Jumps on step |
Hammer Curls |
Squats |
DB Lying X-over Extensions |
*Sit-Ups |
Back Extensions on ball |
90 Degree w/ Shoulder Press |
*Sit-Ups |
*Jumps F/B |
Opposite Arm & Leg on ball |
Bent Over Lateral Raises |
Oblique Ball Crunches |
Plank |
|
(Full Can) |
Reverse Crunch with ball |
Side Plank |
|
|
(Crunches on ball) |
Hyperextensions on ball |
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