F.i.t.t. Fitness Plan For Cardio, Muscular Fitness, & Flexibility Page 2
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5Muscular Fitness: Muscular Strength or Muscular Endurance (circle 1)
Weeks 1 & 2
Frequency
Intensity
Task/Type
Time
(list days of
(Sets, Reps, & Weight)
(Exercise)
(Approximate
the week)
length of
workout)
Monday
Set
3
Rep
8
Wt. 50 lbs
Upper Body #1 Seated Row
20 minutes
Set
3
Rep
8
Wt. 8 lbs
Upper Body #2 Lateral Raises
Example
Set
3
Rep
15 sec.
Wt. None
Core Plank
Set
3
Rep
8
Wt. 60 lbs
Lower Body #1 Leg Extensions
Set
3
Rep
8
Wt. 65 lbs
Lower Body #2 Leg Curls
Set
Rep
Wt.
Upper Body #1
Set
Rep
Wt.
Upper Body #2
Set
Rep
Wt.
Core
Set
Rep
Wt.
Lower Body #1
Set
Rep
Wt.
Lower Body #2
Set
Rep
Wt.
Upper Body #1
Set
Rep
Wt.
Upper Body #2
Set
Rep
Wt.
Core
Set
Rep
Wt.
Lower Body #1
Set
Rep
Wt.
Lower Body #2
Set
Rep
Wt.
Upper Body #1
Set
Rep
Wt.
Upper Body #2
Set
Rep
Wt.
Core
Set
Rep
Wt.
Lower Body #1
Set
Rep
Wt.
Lower Body #2
Set
Rep
Wt.
Upper Body #1
Set
Rep
Wt.
Upper Body #2
Set
Rep
Wt.
Core
Set
Rep
Wt.
Lower Body #1
Set
Rep
Wt.
Lower Body #2
Set
Rep
Wt.
Upper Body #1
Set
Rep
Wt.
Upper Body #2
Set
Rep
Wt.
Core
Set
Rep
Wt.
Lower Body #1
Set
Rep
Wt.
Lower Body #2
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