CalcFit.com Sample Program.pdf - Google Drive

Ensure you read all information thoroughly. This program has been mathematically customized for your fitness needs. Please feel free to contact us if anything seems out of the ordinary. Fitness can be dangerous, so make sure you are mindful through every movement and don't do anything new without a professional watching your technique.

Program Split - Breakdown Okay, so here is your new routine! Sunday is Rest Day, Monday is Chest, Tuesday is Back, Wednesday is Arms, Thursday is Chest, Friday is Legs, and Saturday is Rest Day.

Sunday

Monday

Tuesday

Rest Day

Chest

Back

Wednesday Thursday

Arms

Chest

Friday

Saturday

Legs

Rest Day

Goal - Assessment You need to allow an extra 1 months to reach your goal but, with a healthy and consistent plan, it's realistic to be 160 lbs by your goal date!

You Are Focusing On Muscle Growth And Increasing Weight. This Program Will Be Designed, As Requested, To Increase Definition And Increase Muscle Size.

Abs should be worked out on 5 days out of the 5 day split. You will need to decide on a time to work this into your routine. Doing abs before your workout will allow them to stay engaged for a more powerful punch, however that will cause your core to be weaker during your workout. It's safer to do your abs after your workout, but more effective to do them before. The 'plank' and 'side plank' is the best 'go-to' exercise (not the 'sit-up' and 'crunch')

You're going to do 3 to 6 sets per exercise with 8 to 12 (or 15+) reps per set. You will rest for 3090 Seconds between sets and use a weight which is 67-85% of the weight you could use for just one rep (MAXIMUM) of the specific exercise you're doing. This training style is to help with your overall goal of growth.

Daily Calorie Intake Suggestion CALCULATED USING Gender / Weight / Height / Body Frame

Age / Gender

Body Frame Estimate

Sedentary Lifestyle

Moderately Active

Highly Active

2000

2400

2600-2800

3000-3001

Arm Day Program

x Exercise

Top-Half Barbell Curl

Sets/Rounds

Reps

Planned Weekday Wednesday

Weight Used

Targets Sets:

3-6

Reps:

8-12 (or 15+)

Weight:

67-85% 1 Rep Max

https://www.google.ca/search?hl=en&site=imghp&tbm=isch&source=hp&biw=1094&bih=486&q=blank&oq=blank&gs_l=img.3..0l10.735 Rest: 30-90 Seconds

Link:

Dumbbell Curl Link:

Sets:

3-6

Reps:

8-12 (or 15+)

Weight:

67-85% 1 Rep Max


Hammer Curl Link:

Sets:

3-6

Reps:

8-12 (or 15+)

Weight:

67-85% 1 Rep Max


Reverse Preacher Barbell Curl Link:

Sets:

3-6

Reps:

8-12 (or 15+)

Weight:

67-85% 1 Rep Max


Dumbbell Wrist Raise Link:

Sets:

3-6

Reps:

8-12 (or 15+)

Weight:

67-85% 1 Rep Max


Dumbbell Skull Crushers Link:

Sets:

3-6

Reps:

8-12 (or 15+)

Weight:

67-85% 1 Rep Max


Reverse Grip Bench Press Link:

Sets:

3-6

Reps:

8-12 (or 15+)

Weight:

67-85% 1 Rep Max


Reverse Dip Link:

Sets:

3-6

Reps:

8-12 (or 15+)

Weight:

67-85% 1 Rep Max


Tricep Overhand Pressdown Link:

Notes

Sets:

3-6

Reps:

8-12 (or 15+)

Weight:

67-85% 1 Rep Max

https://www.google.ca/search?hl=en&site=imghp&tbm=isch&source=hp&biw=1094&bih=486&q=blank&oq=blank&gs_l=img.3..0l10.735 Rest: 30-90 Seconds We're going to structure your workouts to align with focusing on your goal of muscle growth. Switching training styles helps to overcome plateaus, so if you notice you aren't getting the same level of results any more, come back to update your goals. Keep in mind that going outside of these ranges is meant for other goals, so stick to the right program for the right results!

Chest Day Program 1/2 Exercise Bench Press (eccentric phase)

Sets/Rounds

Reps

Planned Weekday Monday/Thursday

Weight Used

Targets Sets:

3-6

Reps:

8-12 (or 15+)

Weight:

67-85% 1 Rep Max


Link:

Decline Chest Fly Link:

Sets:

3-6

Reps:

8-12 (or 15+)

Weight:

67-85% 1 Rep Max


Decline Push-Up Link:

Sets:

3-6

Reps:

8-12 (or 15+)

Weight:

67-85% 1 Rep Max


Dumbbell Decline Bench Press Link:

Sets:

3-6

Reps:

8-12 (or 15+)

Weight:

67-85% 1 Rep Max


Dumbbell Bench Press Link:

Sets:

3-6

Reps:

8-12 (or 15+)

Weight:

67-85% 1 Rep Max


Seated Dumbbell Shoulder Shrug Link:

Sets:

3-6

Reps:

8-12 (or 15+)

Weight:

67-85% 1 Rep Max


Dumbbell Shrugs Link:

Notes

Weight:

67-85% 1 Rep Max

Sets:

3-6

Reps:

8-12 (or 15+)

Weight:

67-85% 1 Rep Max


Leaning Lateral Raise Link:

3-6 8-12 (or 15+)


Bent-Over Lateral Raise Link:

Sets: Reps:

Sets:

3-6

Reps:

8-12 (or 15+)

Weight:

67-85% 1 Rep Max


Back Day Program Exercise Back Extension

Sets/Rounds

Reps

Planned Weekday Tuesday

Weight Used

Targets Sets:

3-6

Reps:

8-12 (or 15+)

Weight:

67-85% 1 Rep Max


Link:

Bent-Over Barbell Row Link:

Sets:

3-6

Reps:

8-12 (or 15+)

Weight:

67-85% 1 Rep Max


Straight-Leg Deadlift Link:

Sets:

3-6

Reps:

8-12 (or 15+)

Weight:

67-85% 1 Rep Max


One-Arm Dumbbell Row Link:

Sets:

3-6

Reps:

8-12 (or 15+)

Weight:

67-85% 1 Rep Max


Reverse-Grip Lat Pulldown Link:

Sets:

3-6

Reps:

8-12 (or 15+)

Weight:

67-85% 1 Rep Max


Wide-Grip Pulldown Link:

Sets:

3-6

Reps:

8-12 (or 15+)

Weight:

67-85% 1 Rep Max


Lat Row Link:

Sets:

3-6

Reps:

8-12 (or 15+)

Weight:

67-85% 1 Rep Max


Straight-Arm Lat Pulldown

Sets:

3-6

Reps:

8-12 (or 15+)

Weight:

67-85% 1 Rep Max

Link:


Notes

If you feel capable of continuing and you have not yet reached an hour, go back to the top of the list and work your way back down until either: A) You have reached an hour of fitness activity B) You are fatigued enough to discontinue C) You feel any form of dizziness or discomfort (beyond regular fitness fatigue). We're going to structure your workouts to align with focusing on your goal of muscle growth. Switching training styles helps to overcome plateaus, so if you notice you aren't getting the same level of results any more, come back to update your goals. Keep in mind that going outside of these ranges is meant for other goals, so stick to the right program for the right results!

Leg Day Program Exercise Hack Squat

Sets/Rounds

Reps

Planned Weekday Friday

Weight Used

Targets Sets:

3-6

Reps:

8-12 (or 15+)

Weight:

67-85% 1 Rep Max


Link:

Sumo Squat Link:

Sets:

3-6

Reps:

8-12 (or 15+)

Weight:

67-85% 1 Rep Max


Leg Extension Link:

Sets:

3-6

Reps:

8-12 (or 15+)

Weight:

67-85% 1 Rep Max


Leg Curl Link:

Sets:

3-6

Reps:

8-12 (or 15+)

Weight:

67-85% 1 Rep Max


Lying Leg Curl Link:

Sets:

3-6

Reps:

8-12 (or 15+)

Weight:

67-85% 1 Rep Max


Hip Adduction Link:

Sets:

3-6

Reps:

8-12 (or 15+)

Weight:

67-85% 1 Rep Max


Leg Press Calf Raise Link:

Sets:

3-6

Reps:

8-12 (or 15+)

Weight:

67-85% 1 Rep Max


Glute/Ham Raise Link:

Notes

3-6 8-12 (or 15+)

Weight:

67-85% 1 Rep Max


Dumbbell Side Lunge Link:

Sets: Reps:

Sets:

3-6

Reps:

8-12 (or 15+)

Weight:

67-85% 1 Rep Max


Chest Day Program 2/2 Exercise Dumbbell Decline Bench Press

Sets/Rounds

Reps

Planned Weekday Monday/Thursday

Weight Used

Targets Sets:

3-6

Reps:

8-12 (or 15+)

Weight:

67-85% 1 Rep Max


Link:

Decline Bench Press Link:

Sets:

3-6

Reps:

8-12 (or 15+)

Weight:

67-85% 1 Rep Max


Bench Press (eccentric phase) Link:

Sets:

3-6

Reps:

8-12 (or 15+)

Weight:

67-85% 1 Rep Max


Push-Up Link:

Sets:

3-6

Reps:

8-12 (or 15+)

Weight:

67-85% 1 Rep Max


Bench Press Link:

Sets:

3-6

Reps:

8-12 (or 15+)

Weight:

67-85% 1 Rep Max


Chest Fly Link:

Sets:

3-6

Reps:

8-12 (or 15+)

Weight:

67-85% 1 Rep Max


Decline Chest Fly Link:

Sets:

3-6

Reps:

8-12 (or 15+)

Weight:

67-85% 1 Rep Max


Incline Bench Press Link:

Sets:

3-6

Reps:

8-12 (or 15+)

Weight:

67-85% 1 Rep Max


Decline Push-Up Link:

Notes

Sets:

3-6

Reps:

8-12 (or 15+)

Weight:

67-85% 1 Rep Max


Daily Calorie Intake Suggestion CALCULATED USING Gender / Weight / Height / Body Frame Body Frame Estimate

2000

Age / Gender Sedentary Lifestyle

Moderately Active

Highly Active

2400

2600-2800

3000-3001

Reading The Calorie Counter There are suggested calorie intakes (based on age and gender) for each person, these numbers vary since a sedentary lifestyle (LAZY LIFE!) doesn't require as much energy as an ACTIVE LIFESTYLE. However, without age, you can factor in things like weight, height, and overall body frame to get a more accurate reading. But keep in mind that as your goals change, so will the calories. So take this reading as the RANGE you're allowed to fall within. Don't go below the lowest number you see, and don't go above the highest. This is 100% custom to YOU. Until this is natural, take your 'Body Frame Estimate', add it to your lifestyle's estimate, and divide by 2 for the most accurate number.

Reading The Macro Pie The 'MacroPie' tells you (in the weight measurement of 'Grams') the *RANGE* you can consume in a day of each Macronutrient (based on the logic found in 'Reading The Calorie Calculator', and the resulting calorie consumption total). Macronutrients (known as 'Macros') consist of Protein, Carbohydrates [Carbs], and Fat. Protein can come from multiple sources if you're vegitarian, however for most people it comes from meat. Carbohydrates have 'Good Carbs' (when in moderation) and is most commonly found in nearly all forms of vegetables, especially rice and any form of potato, and they also have 'Bad Carbs'. 'Bad Carbs' are found in all your favourite foods such as chips, bread and pastries (Common Misconception: Pasta is actually healthy for you in moderation, the problem is all the other things we add to it, along with over consumption). Fat comes in many different forms, try to stay away from 'Bad Fats'[Trans Fats and Saturated Fats], and stick more to 'Good Fats'[Monounsaturated Fats and Polyunsaturated Fats].

How To Read Food Labels **Know This --- > For Equation

Per (*SIZE*) Amount

% Daily Value

Calories (Grams Per *SIZE*) Total Fats Bad Fats

--- >

Fat (Grams Per *SIZE*)

--- >

Saturated (Grams Per *SIZE*)

##%

--- >

+ Trans (Grams Per *SIZE*)

##%

Cholesterol (Grams Per *SIZE*)

Good/Bad Carbs

--- >

Ask Your Doctor

Sodium (Grams Per *SIZE*)

##%

Carbohydrate (Grams Per *SIZE*)

##%

Ask Your Doctor

Fibre (Grams Per *SIZE*)

##%

Ask Your Doctor

Sugars (Grams Per *SIZE*) --- >

Protein (Grams Per *SIZE*)

--- >

Vitamin A

##%

Search Online

Micronutrient --- > Section --- >

Vitamin C

##%

Search Online

Calcium

##%

Search Online

Iron

##%

Search Online

All Protein

--- >

(Macro [Grams Per Size] You Want To Calculate) x (Your Portion*SIZE*) = Current Consumption

Search These Questions Online For Useful Information Healthy Ways To Eat Protein

What Are The Right Questions To Ask About Protein?

How To Eat Protein As A Healthy Vegitarian Properly

What Are The Right Questions To Ask About Carbs?

Which Of My Favourite Foods Are Bad Carbs

What Are The Right Questions To Ask About Fats? What Is There To Know Outside Of Macronutrients?

LEGEND:

Protein

Healthy Ways To Eat Good Carbs What Foods Have Trans Or Saturated Fats Healthy Ways To Eat Polyunsaturated Fats Healthy Ways To Eat Monounsaturated Fats Healthy ways to get Micronutrients What Are Micronutrients vs. Macronutrients

Carbs

Fat

Program Building Reference Guide Chest day is: 5 chest exercises, 2 shoulder exercises, 0 neck exercises, and 2 traps exercises. Arms day is: 4 bicep exercises, 4 tricep exercises, and 1 forearm exercises. Legs day is: 3 quads exercises, 3 hamstrings exercises, 1 calves exercises, and 2 glutes exercises. Back day is: 5 width exercises and 4 thickness exercises. Abs should be worked out on 5 days out of the 5 day split.

Availability Attempted Workout Time

Intended Workout Duration

5:00:00 AM

60 minutes Ranges

Sets

Reps

Weight

Rest

3-6

8-12 (or 15+)

67-85% 1 Rep Max

30-90 Seconds

Client Summary Let's Get To Know Your Client! His Name Is David Mills, He Is A Small Framed Male. By The Time That David Reaches His Goal Weight Of 165 lbs, He Will Be Considered A Small Framed Male By Increasing Weight From 159 lbs. David Is Focusing On Muscle Growth And Increasing Weight. This Program Will Be Designed, As Requested, To Increase Definition And Increase Muscle Size. The Information You See Above Is All Of The Information Needed To Adapt To His Current Abilities, And The Proper Grouping Information Needed To Design Your Client's 5 Day Split. The Following Pages Contain The Exercises Suited To His Experience Level And Goals. Remember To Encourage That He At Least Go To The Gym For 15-20 Minutes A Day To Create A Routine That Becomes A Lifestyle. Whether He Knows It Or Not His Primary Focus Is Chest, So It Will Be Worked Out For 2 Of The 5 Days Until His Goals Change Through Achievement, And After ReAssessment. Reported Emotional Driver

I don't want to wait any longer & My clothes feel loose with how much weight I lost

Hurdles

***Biggest Obstacles: Not Waking Up On Time, Not Staying Committed, Staying Out Too Late, Always Getting Sick, Self Consciousness ***Toughest Aspects Of Training: Self Consciousness

Health Awareness WEIGHT O.K.

Notes

Back (Thick)

Back (Width)

Biceps

Triceps

Forearms Behind-Back Barbell Curl

Back Extension

Lat Row

Barbell Curl

Close-Grip Bench Press

Bent-Over Barbell Row

Reverse-Grip Lat Pulldown

Bottom-Half Barbell Curl

Dumbbell Skull Crushers

Dumbbell Wrist Raise

Concentration Curl

Reverse Dip

Forearm Barbell Curl

Dumbbell Curl

Reverse Grip Bench Press

Forearm Barbell Extension

One-Arm Dumbbell Row

Ez-Bar Barbell Curl

Tricep Kickback

Straight-Leg Deadlift

Hammer Curl

Tricep Overhand Pressdown

Incline Dumbbell Curl

Tricep Underhand Rope Pressdown

One-Arm Preacher Curl

Tricep Underhand Cable Reverse Pressdown

Bent-Over Straight-Arm Lat Dumbbell Row Pulldown Close-Grip Pulldown

Wide-Grip Pulldown

Overhand Barbell Curl Preacher Curl Reverse Preacher Barbell Curl Top-Half Barbell Curl

Neck

Traps

Shoulders

Chest

Seated Dumbbell Shoulder Shrug

Arnold Press

Lying Alternating Dumbbell Press

Dumbbell Shrugs

Behind-Neck Press

Bench Press

Bent-Over Lateral Raise

Bench Press (eccentric phase)

Cable Upright Row

Chest Fly

Dumbbell Military Press

Chest Press (Machine)

External Rotator Cuff

Decline Bench Press

Front Raise

Decline Chest Fly

Internal Rotator Cuff

Decline PushUp

Lateral Raise

Dumbbell Bench Press

Leaning Lateral Raise

Dumbbell Decline Bench Press

Shoulder Press

Dumbbell Incline Bench Press Incline Bench Press Incline Chest Fly Push-Up Wide-Grip PushUp

Quads

Hamstrings

Glutes

Calves

Back Squat

Smith Machine Deadlift

Barbell Lunge 3 Pump

Barbell Calf Raise

Dumbbell Lunge - 3 Pump

Lying Leg Curl

Dumbbell Lunge

Leg Press Calf Raise

Dumbbell Reverse Lunge

Dumbbell Walking Side Lunge

Dumbbell Side Lunge

Single Leg Seated Calf Raises

Dumbbell Walking Lunge

Hip Adduction

Glute/Ham Raise

Hack Squat

Straight Leg Deadlift

Reverse Hack Squat

Hip Abduction

Leg Curl

Jump Squat Leg Extension Leg Press Sumo Squat

Step-Up Straight-Leg Kickback