Instructions & Steps: In this assignment you will be creating a 4-day workout plan.
● Step 1 - Select (Highlight) the goal of your workout program: Hypertrophy,
Muscular Endurance, Strength, or Power
● Step 2 - Choose your workout split
● Step 3 - Choose your exercises *Reminder you MUST be able to complete your
entire workout in the duration of 1 block or 77 minutes*
● Step 4 - Order your exercises properly - Large muscle groups & compound
movements before small muscle groups & accessory movements (ex. Bench
press before tricep push downs)
● Step 5 - Using the goal you highlighted in Step 1, plan the number of sets & reps
you will complete for each exercise
● Step 6 - Using the goal you highlighted in Step 1, identify the Intensity as a
percentage of your 1RM, RPE, or RIR scale
● Step 7 - When completing the workout, write down the weights that were used for
each exercise
**Cardiovascular training and Speed & Agility training should be incorporated into your
plan as well**
Goal Setting Statement:
1) What is the goal of your resistance training program?
Get stronger for my fencing trainings
2) At the end of the program/semester, how will you know whether or not you have
achieved your goal?
I can do 10lb in a hammer curl now, and at the end of the program, I want to be able to
20lb in the same exercise. I will know if the plan is working for me if I can achieve the
goal I set up.
Day 1: core and upper body
Exercise Sets Reps Weight Used Intensity Rest
Warmup: 2 laps N/A N/A jogging N/A
Jogging
Lat Pull-Down 3 10 7-8 60s
DB Hammer 3 12 5-6 60s
Curls
Pull-up 3 10 9 60s
Weighted Sit-Up 3 12 7-8 60s
Russian Twist 4 20 per side 9 60s
Bicycle 4 20 N/A 5-6 60s
Crunches
Cardio on Track 15mins N/A N/A 60s/ 2 laps
at own pace
Hamstring rest of class N/A N/A N/A N/A
Stretches, time
Quads
Stretches,
Spinal Twist,
High Kicks
Day 2: Speed and agility and plyo
Exercise Sets Reps Weight Used Intensity Rest
Warmup: 2 laps N/A N/A jogging N/A
Jogging
Running Track 5 2 N/A 60% 60s
Squat Lunges 4 8 5-6 60s
KB/DB
Squat Jumps 3 8 N/A 3-4 60s
Banded Vertical 3 8 resistance band 3-4 60s
Jumps (orange)
Ladder Shuffle 4 4 kinds of 3-4 60s
with DB exercises
High Knees 3 15 N/A 4-5 60s
Quad Pull and rest of class N/A N/A N/A N/A
Reach, Grass time
Sweeps,
Standing Calf
Stretch
Day 3: lower body
Exercise Sets Reps Weight Used Intensity Rest
Warmup: 2 laps N/A N/A jogging 60s
Jogging
Back Squats BB 3 8 3-4 60s
Romanian 3 8 3-4 60s
Deadlift DB
Leg Press 3 10 3-4 60s
Walking Lunges 4 12 3-4 60s
Calf Raises 3 10 3-4 60s
Nordic Curls 3 10 3-4 60s
Cardio on Track 15mins 60s/ 2 laps
Stretch Rest of class N/A N/A N/A N/A
time
Day 4: full body
Exercise Sets Reps Weight Used Intensity Rest
Warmup: Jogging 2 laps N/A N/A jogging 60s
Overhead Press 3 10 5-6 60s
DB Incline Press 3 8 5-6 60s
Sled Push 3 End of Turf to 5-6 60s
First Bench
Press
Goblet Squats 3 12 5-6 60s
One Arm DB Press 3 12 5-6 60s
Banded Hamstrings 4 40 Resistance 7-8 60s
Curls Band (Black)
Weighted Sit-Ups 3 12 5-6 60s
Standing Calf Stretch, rest of N/A N/A N/A N/A
Hip Flexor Stretch, class time
Side Lunge Stretch,
Spinal Twist