F.i.t.t. Fitness Plan For Cardio, Muscular Fitness, & Flexibility Page 3
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1
2
3
4
5*Utilize the Principles
of Progression &
Overload to modify at
least one area of the
Muscular Fitness: Muscular Strength or Muscular Endurance (circle 1)
F.I.T.T.
Weeks 3 & 4
Frequency
Intensity
Task/Type
Time
(List days of
(Sets, Reps, & Weight)
(Exercise)
(Approximate
the week)
length of
workout)
Monday
Set
3
Rep
10
Wt. 50 lbs
Upper Body #1 Seated Row
30 minutes
Set
3
Rep
10
Wt. 8 lbs
Upper Body #2 Lateral Raises
Example
Set
3
Rep
20 sec.
Wt. None
Core Plank
Set
3
Rep
10
Wt. 60 lbs
Lower Body #1 Leg Extensions
Set
3
Rep
10
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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