Periodic workout program (Essay Sample)

Periodized Workout Program Name Institution Professor Course Date Client Profile: Steve RogersAge: 27Gender: MaleResting Heart Rate: 60 bpmHeight: 6'0"Weight: 178 lbBody Fat Percentage: 11% Background and Goals: Steve is an avid runner and has been quite slim his whole life. He runs moderate- to long-distances three or four days per week. Running is his only physical activity. Steve has never been interested in resistance training because it is not his strong suit. Steve recently decided that he is tired of being skinny. He would like to put on some size and muscle before he travels back to his hometown for a good friend's wedding in 12 weeks. 12-week periodized training program Mon Tue Wed Thurs Fri Sat Sun Duration 4hours 4hours 4hours 4hours 4hours 4hours 4hours Week 1 Endurance Jogging 20 reps 5sets Field loading workouts 20 reps 5 sets Field loading workouts 20 reps 5 sets Weights (abs) 20 reps 5 sets Weights (limbs) 20 reps 5 sets Cardio vascular workouts Cardio Vascular workouts Week 2 Jogging Field loading workouts Field loading workouts Weights (abs) 5 reps 10 sets Weights (limbs) 5 reps 10 sets Cardio vascular workouts Cardio Vascular workouts Week 3 Rest Rest Rest Rest Rest Rest rest Week 4 Strength Limb extensions workouts 5 reps 5 sets Weights (Arms) 5 reps 5 sets Weights (Limbs) 5 reps 5 sets Weights (shoulders) 5 reps 5 sets Weights (composite workout) 5 reps 5 sets Cardio vascular workouts Cardio vascular workouts Week 5 Weights (composite workout) 5 reps 5 sets Weights (shoulders) 5 reps 5 sets Weights (Limbs) 5 reps 5 sets Weights (Arms) 5 reps 5 sets Weights (Limb extensions workouts) 5 reps 5 sets Cardio vascular workouts 5 reps 5 sets Cardio vascular workouts 5 reps 5 sets Week 6 Cardio vascular workouts Cardio vascular workouts Cardio vascular workouts Cardio vascular workouts Cardio vascular workouts Rest Rest Week 7 Rest Rest Rest Rest Rest Rest Rest Week 8 Speed and Agility Field loading workouts Field loading workouts Light weights workout Lunges Light weights workout Arms rows Light weights workout Cardio vascular workouts Week 9 Cardio vascular workouts Cardio vascular workouts Cardio vascular workouts Cardio vascular workouts Cardio vascular workouts Rest Rest Week 10 Rest Rest Rest Rest Rest Rest Rest Week 11 Flexibility Extensive field stretches Extensive field stretches Cardio vascular workouts Cardio vascular workouts Light Weights training Low weight 20 reps 10 sets Light Weights training Low weight 20 reps 10 sets Light Weights training Low weight 20 reps 10 sets Week 12 Extensive field stretches Extensive field stretches Cardio vascular workouts Cardio vascular workouts Light Weights training Low weight 20 reps 10 sets Light Weights training Low weight 20 reps 10 sets Resting All the following workouts should be supervised by a professional gym instructor. The responsibility of the instructor is to make sure the workouts are undertaken in the right way including the right position and weight. All these are to avoid any kind of injury that can be incurred. As per the publication (Dreer & Linley, 2017), after the 12th week a measure of weight an...