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CLIENT CARL-FITT TRAINING PLAN 1

Based on the assessments that have already been conducted on Carl, the following exercise prescription
is recommended for personal improvements.

FITT Training Plan for Carl

Frequency Intensity Time Type

Aerobic 4 days a week Moderate- 30 minutes Walking/jogging


Vigorous

Muscle 4 days a week Moderate to 30 minutes Hand weights,


Strengthening Heavy machines, Body
Weight exercises

Flexibility 4 days a week Easy 10 minutes stretching

Aerobic Plan:

 Because Carl’s goal is to bulk up but also become more athletic, he will do the aerobic activity of
a run/walk interval 4 days a week. Only 30 minutes of this interval training will be recommended
but he can add additional days due to the interval nature of the recommendation.
 Carl will walk for 5 minutes for a warm up and end each aerobic activity with a 10 minute
stretching routine.

Muscle Strengthening Plan:

 Monday and Wednesday-Carl is advised to work on his upper body, anterior arm chain on
Monday and full anterior chain on Wednesday. He will perform shoulder, bicep, chest,
quadriceps and abdominal exercises with a mix of hand weights, machines, and body weight
exercises.
 Tuesday and Thursday- Carl is advised to work on his upper body, posterior arm chain on
Tuesday and full posterior chain on Thursday. He will perform shoulder (deltoid and trapezius),
tricep, back latissimus, hamstring, calf, and again abdominal exercises with a mix of hand
weights, machines, and body weight exercises.

Flexibility Plan:

 Flexibility exercises will be performed after every workout for 10 minutes with a prescribed
stretching routine.

PROS Application to Carl’s prescribed plan:


 Progression-He will start with low weight and high reps for a safe start and progress
over time (about two weeks in) with higher weight and lower reps.
CLIENT CARL-FITT TRAINING PLAN 2

 Regularity-Two days a week he will work the front anterior chain and the other two
days a week he will work the back posterior chain while also performing 4 days of cardio
consistently for 8 weeks before a re-evaluation occurs.
 Overload-2 weeks into the plan, Carl will begin to perform these exercises at higher
weight and lower reps.
 Specificity-Carl desires to ‘bulk up’ muscularly as well as increase his athleticism for his
intramural sports therefore the prescribed plan was designed around these goals.

“For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) to 300
minutes (5 hours) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) to 150 minutes (2
hours and 30 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent
combination of moderate- and vigorous-intensity aerobic activity. Preferably, aerobic activity should be
spread throughout the week” (Health.gov guidelines, 2018).