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Rock Street, San Francisco

Peter Parker


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Resting heart rate






Body fat






Using the Karvonen Formula: Peters target heart rate at 60% is 147, and at 80% it would be 170bpm.

Clients Background and Goals

Peter 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 trainers

As 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 







Brown rice



Whole grains


Olive oil


Whey protein 

Coconut oil 



Almond butter




      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 1-3

Hack squat:1-2 sets, 12-15 reps
Leg curl:1-2 sets, 12-15 reps
Standing calf raise: 1-2 sets, 12-15 reps
Bench press:1-2 sets, 12-15 reps
T-Bar row: 1-2 sets, 12-15 reps
Military Press: 1-2 sets, 12-15 reps
Seated dumbbell bicep curl: 1-2 sets, 12-15 reps
Cable push downs: 1-2 sets, 12-15 reps
Plank:1-2 sets, 30 second hold

Workout Program 
Weeks 4-9
Split Training 
Monday: chest/Biceps/Triceps,Wednesday:back/shoulders, Friday:Quads/Hams/Calves/Abs

Dumbbell bench press:4 sets, 8-10 reps
Dumbbell fly: 4 sets, 8-10 reps
Standing barbell curls: 3 sets, 8-10 reps
Skull crushers:3sets, 8-10 reps

Straight leg Deadlift: 3 sets, 10-12 reps
Lat pull down: 4 sets, 10 reps
One arm dumbbell rows: 3 sets, 10 reps
Machine shoulder press: 4 sets, 8-10 reps
Lateral Dumbbell raise: 3 sets, 10 reps

Leg press: 4 sets, 8-10 reps
Leg Extensions: 3 sets, 10-12 reps
Leg curls: 3 sets, 10-12 reps
Leg raises: 3 sets, 20 reps

Cardio: Tuesday/Thursday 
15-30 minutes stair master

Weeks 10-12
Split training 
Monday:chest/back, Wednesday:shoulders/arms, Friday:quads/hams/calves

Incline Bench Press: 6 sets, 8 reps
Flat bench dumbbell press:3 sets, 8 reps
Deadlift: 6 sets, 8 reps
Barbell rows: 3 sets, 8 reps

Military press:5 sets, 8 reps
Close grip bench press: 5 sets, 10 reps
Standing barbell curls: 5 sets, 10 reps

Squat:6 sets, 8 reps
Standing leg curls: 4 sets, 8 reps
Seated calf raise: 5 sets, 8 reps

Thursday: 15-30 min run
Saturday:15 min stairs

Note: Before each workout be sure to warms up such as treadmill and stretch to prevent injuries.

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