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Fitness Training Program: Alex Smith ###

Exercise planner for personal trainers and individuals looking for an easy way to track their progress.

Uploaded by

aliceg08
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© © All Rights Reserved
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
49 views

Fitness Training Program: Alex Smith ###

Exercise planner for personal trainers and individuals looking for an easy way to track their progress.

Uploaded by

aliceg08
Copyright
© © All Rights Reserved
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
You are on page 1/ 3

Fitness Training Program

Name of Client
Name of the Instructor/Trainer

Alex Smith
Program start date

Client's Informati 28-Jul-14 25-Aug-14

###

Age

24

24

24

Height (Feet)

Height (Inches)

Weight (Pounds)

207

24-Oct-14
24
5
9

Chest (Inches)
Waist (inches)
Body Fat

32
45%

Target Body Fat


BMI

30.57

Target Weight

###

Upper Body

Exercises pairs

Week 1 Week 2 Week 3


Wts
Wts
Wts

Week 4
Wts

Week 1 Week 2 Week 3


Wts
Wts
Wts

Week 4
Wts

Reps

Week 1 Week 2 Week 3


Wts
Wts
Wts

Week 4
Wts

Reps

Week 1
Wts

Week 4
Wts

Reps

Chinups and dips with blue


To failure
and green bands
Bench sit ups in between
12
chins and dips
Push ups with one arm rows
12/10/10/8/8
(Hanging knee ups between)
Below knee clean and press 10/10/8/8/6 w/
mountain climbers
20-30 MC
Lower Body

40%

35%

30%

0.00

0.00

0.00

192

177

165

Exercises Pairs

Reps

Squats w/ stool and Clean &


Press
Sumo deadlifts and Reverse
Lunges

12/10/10/8/8
and 10/10/8/8/6
12/10/10/8/8 & 8
RL per leg
12/10/10/8/8
and 10/10/8/8/6

Deadlifts and Thrusters


Suggestions
Workout 5 days a week
Drink 3 liters of water a day
Follow Paleo diet

Cardio

Exercises

15-20 Minutes of cardio a day

Cool-down

Exercises

Week 2
Wts

Week 3
Wts

Program Tracking
28-Jul-14
to
2-Aug-14
Legends
Reps
Repetitions as suggested

Week #1

Wts

Weight as suggested

Diff Difference between suggested and actual

Please Fill the actual data for suggested exercises and find the difference/deviation on Repetitions and Weight parameters to schedule up next week's program
Day
Dates
Reps
Exercises pairs
Chinups and dips with blue
Bench sit ups in between c
Push ups with one arm row
Below knee clean and pres
Reps
Lower Body
Squats w/ stool and Clean
Sumo deadlifts and Revers
Deadlifts and Thrusters
0

Cardio
0
0
0
0

Reps

Cool-down
0
0
0
0

Reps

Day-1

Day-2

Day-3

Day-4

Day-5

Day-6

28-Jul-14

29-Jul-14

30-Jul-14

31-Jul-14

1-Aug-14

2-Aug-14

Diff

Wts

###
12
###

Diff

Wts

###
###
###
0
Diff

0
0
0
0

Reps

Diff

Wts

Reps

Diff

Reps

Diff

Diff

Diff

Diff

0
0
0
0

Diff

Reps

Err:508
Err:508
Err:508
Err:508
Wts

Diff

Wts

Diff

Reps

Diff

Err:508
Err:508
Err:508
Err:508

Wts

Diff

Reps

Diff

Wts

Diff

0
0
0
0

Reps

Diff

Wts

Diff

Reps

Diff

Err:508
Err:508
Err:508
Err:508

Wts

Diff

Reps

Diff

Wts

Diff

0
0
0
0

Reps

Diff

Wts

Diff

Reps

Diff

Wts

Diff

Reps

Diff

Wts

Reps

Instructions: Duplicate this sheet to accommodate number of weeks as per the scheduled program

Diff

0
0
0
0

Reps

Diff

Wts

Diff

Reps

Diff

Err:508
Err:508
Err:508
Err:508

Wts

Diff

Reps

Diff

Wts

Diff

0
0
0
0

Diff

Err:508
Err:508
Err:508
Err:508
Wts

0
0
0
0
Reps

Diff

Err:508
Err:508
Err:508
Err:508

###
###
###
0

Err:508
Err:508
Err:508
Err:508
Wts

Diff

###
12
###

Err:508
Err:508
Err:508
Err:508

0
0
0
0

Err:508
Err:508
Err:508
Err:508

Diff

Err:508
Err:508
Err:508
Err:508

###
###
###
0

Err:508
Err:508
Err:508
Err:508
Wts

Diff

###
12
###

Err:508
Err:508
Err:508
Err:508

0
0
0
0
Reps

Diff

Err:508
Err:508
Err:508
Err:508

###
###
###
0

Err:508
Err:508
Err:508
Err:508
Wts

Diff

###
12
###

Err:508
Err:508
Err:508
Err:508

0
0
0
0
Reps

Diff

Err:508
Err:508
Err:508
Err:508

###
###
###
0

Err:508
Err:508
Err:508
Err:508
Wts

Diff

###
12
###

Err:508
Err:508
Err:508
Err:508

0
0
0
0
Reps

Err:508
Err:508
Err:508
Err:508

Wts

###
###
###
0

Err:508
Err:508
Err:508
Err:508
Wts

Diff

###
12
###

Err:508
Err:508
Err:508
Err:508

0
0
0
0
Diff

Diff

Err:508
Err:508
Err:508
Err:508

Diff

Err:508
Err:508
Err:508
Err:508
Wts

Diff

Err:508
Err:508
Err:508
Err:508

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