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Training Program

The document outlines a structured training program spanning three weeks, designed for home workouts with a duration of 1-2 hours each day from 5 PM to 7 PM, focusing on different muscle groups. Each week includes specific exercises for chest, triceps, back, biceps, legs, core, and cardio, with warm-up and cool-down routines. The program emphasizes a 60% intensity level and incorporates various exercises with repetitions and sets for effective training.

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janimay
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4 views3 pages

Training Program

The document outlines a structured training program spanning three weeks, designed for home workouts with a duration of 1-2 hours each day from 5 PM to 7 PM, focusing on different muscle groups. Each week includes specific exercises for chest, triceps, back, biceps, legs, core, and cardio, with warm-up and cool-down routines. The program emphasizes a 60% intensity level and incorporates various exercises with repetitions and sets for effective training.

Uploaded by

janimay
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

TRAINING PROGRAM

DURATION 1 - 2 HOURS
TIME/DAY: 5PM – 7PM (MONDAY TO FRIDAY)
VENUE: HOME

60% INTENSITY WEEK 1


MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

(Legs)
(Chest & Triceps)
(Light Workout) (Core & Cardio) WARM-UP (10 minutes)
WARM-UP (5 minutes) (Back & Biceps)
WARM-UP (5minutes) WARM-UP Light Jog 1 minute
Arm Circles 30 seconds WARM-UP (5 minutes
‎Neck rolls (5 each (5 minutes) High Kneww 1 minute
then reverse Shoulder Rolls (10
Front to back leg swing
Shoulder Rolls 10 times, times, then reverse) direction) Jog in place 1 minute
2x 1 minute
then reverse Arm Swings (20–30 ‎Arm circles 15 reps ‎ Jumping jacks 1
Side to side legs swing
Arm Swings 30 seconds seconds) Leg swing ( 15 each) minute 2x 1 minute
Torso Twists 30 seconds Cat-Cow Stretch ‎Shoulder rolls (15 Torso twists 1 minute Forward waking lunges
Cat-Cow Stretch Repeat (Repeat 10–12 times) rolls) ‎‎‎ Arm swings 1 minute 30 secs
10–12 times Torso Twists (20-30 High knees 1 minute Jumping jacks 30 secs
Plank Hold 2x 30 seconds) 5. WORKOUT Standing quadriceps
seconds Resistance Band Pull- (50minutes) WORKOUT (50 stretch 2x 15 secs per
Apart (15-20 reps) leg
Crunches (10 reps, 3 minutes)
WORKOUT (50 minutes) set) ‎ Plank 3x 30 secs
Wall push up 3x10 reps WORKOUT (50 WORKOUT (40 minutes)
Lunges ( 10reps, 3 Mountain Climbers 3x Bodyweight squats 3x 15
Isometric Chest minutes) [Link]
sets) ‎ 30 secs reps
squeeze 3x20 secs band row (10 - 15
Wall-Push up ( 8-16 Bird Dog 3x 30 secs Forward walking lunges ACTIVE
Incline push up 3x12 Reps) [Link] dumbell
reps) Flatter Kicks 3x 30 3x 10 reps REST
reps rows (10 - 12 Reps) 3
Squats (8-16 reps, 3 secs Standing kickbacks 3x REST
Mountain Wall slides (10 times) 12-15 reps
climber/alternating [Link] band set) Lunges 3x 30 secs
Calf raises 4x 20 reps
knee-ins 2x10 reps bicep curls (10 to 15 ‎Plank (2-3 minutes) ‎ March in Place 3x
Side lunges 3x 10 reps
Knee push up 3x12 reps Reps) [Link] dumbell 1minute
Wall sit 3x 40 secs
Tricep dips 3x10 reps curls (10 to 12 Reps) ‎ OOL-DOWN
C Jump squats 3x 10-12
[Link] bicep ‎(5minutes) COOL-DOWN(5 reps
COOL-DOWN (5 curls (10 to 12 Reps) Deep breathing (4sec minutes)
minutes) inhale, 4sec exhale, 5 Standing Hamstring COOL-DOWN (10
COOL-DOWN (5 reps) ‎ Stretch 1 minute minutes)
Chest stretch 1 minute Minutes) Arm across chest Shoulder Stretch 1 Slow march + deep
Tricep stretch 1 minute 1. Lat Stretch 2. Bicep breathing 3 minutes
stretch (1 minutes) minute
Shoulder stretch 1 Stretch 3. Shoulder Standing quadriceps
‎Side body stretch Side Stretch 1 minute stretch 3 minutes
minute Stretch 4. Deep (20-30 sec each side) Deep Breathing with Standing hamstring and
Deep breathing & Breathing and
Ankle rotation (20 sec Arm Raise 1 minute calf stretch 3 minutes
relaxation 1 minute Relaxation
each)
TRAINING PROGRAM
DURATION 1 - 2 HOURS
TIME/DAY: 5PM – 7PM (MONDAY TO FRIDAY)
VENUE: HOME

60% INTENSITY WEEK 2


MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

(Legs)
(Chest & Triceps) (Light Workout)
(Core & Cardio) WARM-UP (10 minutes)
WARM-UP (5 minutes) (Back & Biceps) WARM-UP (5minutes)
WARM-UP Light Jog 1 minute
Arm Circles 30 seconds WARM-UP (5 minutes ‎Neck rolls (5 each
(5 minutes) High Kneww 1 minute
then reverse Shoulder Rolls (10 direction) Front to back leg swing
Shoulder Rolls 10 times, times, then reverse) Jog in place 1 minute
‎Arm circles 15 reps ‎ 2x 1 minute
then reverse Arm Swings (20–30 Jumping jacks 1
Leg swing ( 15 each) Side to side legs swing
Arm Swings 30 seconds seconds) minute 2x 1 minute
‎Shoulder rolls (15
Torso Twists 30 seconds Cat-Cow Stretch Torso twists 1 minute Forward waking lunges
rolls) ‎‎‎
Cat-Cow Stretch Repeat (Repeat 10–12 times) Arm swings 1 minute 30 secs
10–12 times Torso Twists (20-30 High knees 1 minute Jumping jacks 30 secs
WORKOUT
Plank Hold 2x 30 seconds) 5. Standing quadriceps
seconds Resistance Band Pull-
(50minutes) stretch 2x 15 secs per
WORKOUT (50
Apart (15-20 reps) Crunches (10 reps, 3 leg
minutes)
WORKOUT (50 minutes) set) ‎
Plank 3x 30 secs
Wall push up 3x10 reps WORKOUT (50 Lunges ( 10reps, 3 WORKOUT (40 minutes)
Mountain Climbers 3x Bodyweight squats 3x 15
Isometric Chest minutes) [Link] sets) ‎
30 secs reps
squeeze 3x20 secs band row (10 - 15 Wall-Push up ( 8-16
Bird Dog 3x 30 secs Forward walking lunges ACTIVE
Incline push up 3x12 Reps) [Link] dumbell reps)
Flatter Kicks 3x 30 3x 10 reps REST
reps rows (10 - 12 Reps) 3 Squats (8-16 reps, 3
secs Standing kickbacks 3x REST
Mountain Wall slides (10 times) set) 12-15 reps
climber/alternating [Link] band Lunges 3x 30 secs
‎Plank (2-3 minutes) ‎ Calf raises 4x 20 reps
knee-ins 2x10 reps bicep curls (10 to 15 March in Place 3x
Side lunges 3x 10 reps
Knee push up 3x12 reps Reps) [Link] dumbell 1minute
‎ OOL-DOWN
C Wall sit 3x 40 secs
Tricep dips 3x10 reps curls (10 to 12 Reps) Jump squats 3x 10-12
‎(5minutes)
[Link] bicep COOL-DOWN(5 reps
COOL-DOWN (5 curls (10 to 12 Reps) minutes)
Deep breathing (4sec
minutes) Standing Hamstring COOLDOWN (10
inhale, 4sec exhale, 5 minutes)
COOL-DOWN (5 Stretch 1 minute
reps) ‎ Slow march + deep
Chest stretch 1 minute Minutes) Shoulder Stretch 1
Tricep stretch 1 minute 1. Lat Stretch 2. Bicep Arm across chest breathing 3 minutes
minute
Shoulder stretch 1 Stretch 3. Shoulder stretch (1 minutes) Standing quadriceps
Side Stretch 1 minute stretch 3 minutes
minute Stretch 4. Deep ‎Side body stretch
Deep Breathing with Standing hamstring and
Deep breathing & Breathing and (20-30 sec each side)
Arm Raise 1 minute calf stretch 3 minutes
relaxation 1 minute Relaxation Ankle rotation (20 sec
each)
TRAINING PROGRAM
DURATION 1 - 2 HOURS
TIME/DAY: 5PM – 7PM (MONDAY TO FRIDAY)
VENUE: HOME

60% INTENSITY WEEK 3


MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

(Legs)
(Chest & Triceps) (Light Workout)
(Core & Cardio) WARM-UP (10 minutes)
WARM-UP (5 minutes) (Back & Biceps) WARM-UP (5minutes)
WARM-UP Light Jog 1 minute
Arm Circles 30 seconds WARM-UP (5 minutes ‎Neck rolls (5 each
(5 minutes) High Kneww 1 minute
then reverse Shoulder Rolls (10 direction) Front to back leg swing
Shoulder Rolls 10 times, times, then reverse) Jog in place 1 minute
‎Arm circles 15 reps ‎ 2x 1 minute
then reverse Arm Swings (20–30 Jumping jacks 1
Leg swing ( 15 each) Side to side legs swing
Arm Swings 30 seconds seconds) minute 2x 1 minute
‎Shoulder rolls (15
Torso Twists 30 seconds Cat-Cow Stretch Torso twists 1 minute Forward waking lunges
rolls) ‎‎‎
Cat-Cow Stretch Repeat (Repeat 10–12 times) Arm swings 1 minute 30 secs
10–12 times Torso Twists (20-30 High knees 1 minute Jumping jacks 30 secs
WORKOUT
Plank Hold 2x 30 seconds) 5. Standing quadriceps
seconds Resistance Band Pull-
(50minutes) stretch 2x 15 secs per
WORKOUT (50
Apart (15-20 reps) Crunches (10 reps, 3 leg
minutes)
WORKOUT (50 minutes) set) ‎
Plank 3x 30 secs
Wall push up 3x10 reps WORKOUT (50 Lunges ( 10reps, 3 WORKOUT (40 minutes)
Mountain Climbers 3x Bodyweight squats 3x 15
Isometric Chest minutes) [Link] sets) ‎
30 secs reps
squeeze 3x20 secs band row (10 - 15 Wall-Push up ( 8-16
Bird Dog 3x 30 secs Forward walking lunges ACTIVE
Incline push up 3x12 Reps) [Link] dumbell reps)
Flatter Kicks 3x 30 3x 10 reps REST
reps rows (10 - 12 Reps) 3 Squats (8-16 reps, 3
secs Standing kickbacks 3x REST
Mountain Wall slides (10 times) set) 12-15 reps
climber/alternating [Link] band Lunges 3x 30 secs
‎Plank (2-3 minutes) ‎ Calf raises 4x 20 reps
knee-ins 2x10 reps bicep curls (10 to 15 March in Place 3x
Side lunges 3x 10 reps
Knee push up 3x12 reps Reps) [Link] dumbell 1minute
‎ OOL-DOWN
C Wall sit 3x 40 secs
Tricep dips 3x10 reps curls (10 to 12 Reps) Jump squats 3x 10-12
‎(5minutes)
[Link] bicep COOL-DOWN(5 reps
COOL-DOWN (5 curls (10 to 12 Reps) minutes)
Deep breathing (4sec
minutes) Standing Hamstring COOLDOWN (10
inhale, 4sec exhale, 5 minutes)
COOL-DOWN (5 Stretch 1 minute
reps) ‎ Slow march + deep
Chest stretch 1 minute Minutes) Shoulder Stretch 1
Tricep stretch 1 minute 1. Lat Stretch 2. Bicep Arm across chest breathing 3 minutes
minute
Shoulder stretch 1 Stretch 3. Shoulder stretch (1 minutes) Standing quadriceps
Side Stretch 1 minute stretch 3 minutes
minute Stretch 4. Deep ‎Side body stretch
Deep Breathing with Standing hamstring and
Deep breathing & Breathing and (20-30 sec each side)
Arm Raise 1 minute calf stretch 3 minutes
relaxation 1 minute Relaxation Ankle rotation (20 sec
each)

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