Create a Resistance Training Plan
Answer the following questions in the space provided.
Complete the appropriate log for your plan. Refer to
instructional ppt “Beginning Weight Training for answers 1-5.
1.
Choose a workout type (muscular endurance, muscular strength or hypertrophy). (5 points) Hypertrophy
2.
How many sets to perform. Use appropriate guidelines. (5 points) 3-6
3.
How many repetitions.
Use appropriate guidelines. (5 points) 6-12
4.
Percentage of 1RM.
May vary depending on design. (5 points) 67-85
5.
Choose AT LEAST one exercise per major muscle group (chest, upper back , shoulders, biceps, triceps, abdominal,
lower back, either 3 multi-joint lower body, or 1 multi-joint exercise plus quadriceps, hamstring, and calf
exercise). COMPLETE IN
ONE LOG BELOW.
ONLY COMPLETE THE FORMAT YOU WOULD DESIGN YOUR PLAN FOR
(I.E. THREE, FOUR OR FIVE WEEK PLAN) ADD ADDITIONAL ROWS IF NEEDED. (30 points)
Total body THREE days a week program
FOUR-days a week split program
Order
Exercise
Order
Exercise
1
Lunge
Monday/Thursday Exercises
2
Bench press
1
3
Shoulder press
2
4
Bicep curl
3
5
Lat pull down
4
6
Triceps
5
7
Chest
6
8
Abdominal
Tuesday/Friday Exercises
9
Lower back
1
10
Hamstring
2
11
Quadriceps
3
12
Calf
4
5
6
FIVE-days a week split program
Order
Monday
Tuesday
Wednesday
Thursday
Friday
1
2
3
4
5
6
7
8
9
10
