Peter ParkerAge”28GenderMaleResting heart rate80bpmHeight 6’4Weight”252″Body fat”29%”BMR”2215″BMI”30.67″Using the Karvonen Formula: Peters target heart rate at 60% is 147, and at 80% it would be 170bpm.
Clients Background and GoalsPeter works full time so he is not very active and doesn’t really maintain a healthy diet. Peters goals for himself is that he wants to lose weight, tone his body, and live a healthy lifestyle. Back in college he had some experience of training.
My responsibilities as a trainersAs a trainer I must understand Peter for who he is, what he does, what kind of life style he lives, and their daily responsibilities. I want to try and build a relationship in order to improve effectiveness and be sure to make him feel comfortable. My main focus when having any clients is to maintain professionalism and keep striving my clients for success.Some healthy food sources I will provide CARBSPROTEINFATOatsChickenAlmonds Brown riceFishAvocadoWhole grainsEggsOlive oilBeansWhey protein Coconut oil Broccoli TurkeyAlmond butterFruitsSteakCheese The program I have designed for Peter consist of a 12 week mesocycle. Starting off with low volume and low intensity, this will gradually increase every few weeks.The reason to this is to strengthen the muscles to withstand harder training in the future.
If Peter doesn’t feel comfortable doing a certain exercise then i will make an adjustment for him to work the same muscle with another exercise. For the nutrition portion of it i would ask Peter to sacrifice processed foods and sugars, also be sure he drinks plenty of water throughout the day especially during training. I will throughly explain macronutrients to Peter and the importance of it, and will also will have him make a food log to help track what he is doing throughout the day and see if there is anything i need to mix up or change for him over time. At the beginning I will make little changes and then later on i will include some more protein and carbs into his daily calorie consumption.
I do understand my position as a trainer i am not a dietician, so then i will not give a diet plan but suggest to him the healthy food recommendations.Workout Program Weeks 1-3Monday/Wednesday/Friday Hack squat:1-2 sets, 12-15 repsLeg curl:1-2 sets, 12-15 repsStanding calf raise: 1-2 sets, 12-15 repsBench press:1-2 sets, 12-15 repsT-Bar row: 1-2 sets, 12-15 repsMilitary Press: 1-2 sets, 12-15 repsSeated dumbbell bicep curl: 1-2 sets, 12-15 repsCable push downs: 1-2 sets, 12-15 repsPlank:1-2 sets, 30 second holdWorkout Program Weeks 4-9Split Training Monday: chest/Biceps/Triceps,Wednesday:back/shoulders, Friday:Quads/Hams/Calves/AbsMonday-Dumbbell bench press:4 sets, 8-10 repsDumbbell fly: 4 sets, 8-10 repsStanding barbell curls: 3 sets, 8-10 repsSkull crushers:3sets, 8-10 repsWednesday-Straight leg Deadlift: 3 sets, 10-12 repsLat pull down: 4 sets, 10 repsOne arm dumbbell rows: 3 sets, 10 repsMachine shoulder press: 4 sets, 8-10 repsLateral Dumbbell raise: 3 sets, 10 repsFriday-Leg press: 4 sets, 8-10 repsLeg Extensions: 3 sets, 10-12 repsLeg curls: 3 sets, 10-12 repsLeg raises: 3 sets, 20 repsCardio: Tuesday/Thursday 15-30 minutes stair masterWeeks 10-12Split training Monday:chest/back, Wednesday:shoulders/arms, Friday:quads/hams/calvesMonday-Incline Bench Press: 6 sets, 8 repsFlat bench dumbbell press:3 sets, 8 repsDeadlift: 6 sets, 8 repsBarbell rows: 3 sets, 8 repsWednesday-Military press:5 sets, 8 repsClose grip bench press: 5 sets, 10 repsStanding barbell curls: 5 sets, 10 repsFriday-Squat:6 sets, 8 repsStanding leg curls: 4 sets, 8 repsSeated calf raise: 5 sets, 8 repsCardio-Thursday: 15-30 min runSaturday:15 min stairsNote: Before each workout be sure to warms up such as treadmill and stretch to prevent injuries.