Plan Information
Prepared by Dr. Fitology (Dr. Adrian Salavaty)
12-Aug-2024
| First name: Client Name | Client Number: Client Number |
| Last name: Client Last Name | Email: id@email.com |
| BMI: Client BMI |
| Goal: Muscle Gain | Days Per Week: 4 |
| Client Experience: Over 18 Months | Plan Duration: 4 (MIN) to 12 (MAX) Weeks |
| Body Part Focus: None (adjustable) | Specific Focus: None (adjustable) |
Dive into the golden nuggets waiting for you at the end of this workout plan. Trust me, it’s like the secret sauce for unlocking your full potential. 💪 Fitness is a science, and the more you soak up, the more you slay! Let’s get this epic journey started!
Workout Plan
| Chest & Triceps Day | |||||
| Exercise Title | Number of Sets | Number of Reps (Minutes) | Tempo | Rest Interval | Training Systems |
| Bench Press | 4 | 8-12 | 3010 | 30 Sec | Descending Pyramid |
| Dumbbell Fly | 2 | 10-12 | 3010 | 30 Sec | Descending Pyramid |
| Cable Chest Press | 3 | 8-12 | 3010 | 30 Sec | Descending Pyramid |
| Barbell Incline Bench Press | 4 | 8-12 | 3010 | 30 Sec | Descending Pyramid |
| Dumbbell Pullover | 2 | 8-12 | 3010 | 30 Sec | Descending Pyramid |
| Barbell Decline Bench Press | 3 | 8-12 | 3010 | 30 Sec | Descending Pyramid |
| Tricep Dip | 3 | 10-12 | 3010 | 30 Sec | Not Applicable |
| V-bar Tricep Extension | 3 | 8-12 | 3010 | 30 Sec | Descending Pyramid |
| Bench Dips | 3 | Max Capacity (Until Failure) | 3010 | 30 Sec | Descending Pyramid |
| Back & Biceps Day | |||||
| Exercise Title | Number of Sets | Number of Reps (Minutes) | Tempo | Rest Interval | Training Systems |
| Barbell Deadlift | 3 | 6-10 | 3010 | 30 Sec | Descending Pyramid |
| Chin-Up | 3 | 8-12 | 3010 | 30 Sec | Descending Pyramid |
| Single-Arm Dumbbell Row | 2 | 8-12 | 3010 | 30 Sec | Descending Pyramid |
| Seated Machine Row | 3 | 8-12 | 3010 | 30 Sec | Descending Pyramid |
| Close-Grip Front Lat Pull-Down | 4 | 8-12 | 3010 | 30 Sec | Descending Pyramid |
| Standing Barbell Curl | 3 | 8-12 | 3010 | 30 Sec | Descending Pyramid |
| Ez-Bar Preacher Curl | 3 | 10-12 | 3010 | 30 Sec | Descending Pyramid |
| Alternate Incline Dumbbell Curl | 2 | 8-12 | 3010 | 30 Sec | Descending Pyramid |
| Smith Machine Drag Curl | 3 | 10-15 | 3010 | 30 Sec | Descending Pyramid |
| Bench Crunch | 3 | Max Capacity (Until Failure) | Not Applicable | 30 Sec | Not Applicable |
| Shoulders & Traps Day | |||||
| Exercise Title | Number of Sets | Number of Reps (Minutes) | Tempo | Rest Interval | Training Systems |
| Military Press | 4 | 8-12 | 3010 | 30 Sec | Descending Pyramid |
| Machine Shoulder Press | 3 | 6-10 | 3010 | 30 Sec | Descending Pyramid |
| Dumbbell Lateral Raise | 3 | 8-12 | 3010 | 30 Sec | Descending Pyramid |
| Cable Leaning Lateral Raise | 2 | 10-15 | 3010 | 30 Sec | Descending Pyramid |
| Bent-Over Dumbbell Reverse Fly | 3 | 8-12 | 3010 | 30 Sec | Descending Pyramid |
| Barbell Rear Delt Row | 2 | 8-12 | 3010 | 30 Sec | Descending Pyramid |
| Dumbbell Shrug | 3 | 8-12 | 3010 | 30 Sec | Descending Pyramid |
| Barbell Upright Row | 3 | 10-15 | 3010 | 30 Sec | Descending Pyramid |
| Palms-Down Barbell Wrist Curl Over Bench | 3 | Max Capacity (Until Failure) | 2010 | 30 Sec | Descending Pyramid |
| Palms-Up Barbell Wrist Curl Over Bench | 3 | Max Capacity (Until Failure) | 2010 | 30 Sec | Descending Pyramid |
| Leg Day | |||||
| Exercise Title | Number of Sets | Number of Reps (Minutes) | Tempo | Rest Interval | Training Systems |
| Barbell Back Squats | 3 | 6-10 | 3010 | 30 Sec | Descending Pyramid |
| Leg Press | 3 | 10-15 | 3010 | 30 Sec | Descending Pyramid |
| Smith Machine Lunge Squat | 2 | 8-12 | 3010 | 30 Sec | Descending Pyramid |
| Machine Hack Squat | 3 | 8-12 | 3010 | 30 Sec | Descending Pyramid |
| Leg Extension | 4 | 10-15 | 3010 | 30 Sec | Descending Pyramid |
| Barbell Stiff-Legged Deadlift | 3 | 6-10 | 3010 | 30 Sec | Descending Pyramid |
| Lying Leg Curl | 3 | 10-15 | 3010 | 30 Sec | Descending Pyramid |
| Standing Calf Raise | 3 | 10-15 | 3010 | 30 Sec | Descending Pyramid |
| Seated Calf Raise | 3 | 12-15 | 3010 | 30 Sec | Descending Pyramid |
| Single Leg-Arm V-Up | 3 | 15-20 | Not Applicable | 30 Sec | Not Applicable |
Plan Notes
Notes on the Entire Workout Plan
1. In all of the exercises, aim to select a load that challenges you sufficiently, making the final repetition of each set difficult to complete. It is crucial to maintain proper form throughout all repetitions, including the last one.
2. If you find time for home or gym exercises on days other than those you’ve specified, incorporating abdominal exercises is recommended. Alternatively, consider relocating abs exercises from the conclusion of your regular workout days to your rest days. This adjustment can prove beneficial for both your primary workout routine and the development of other muscle groups targeted during those sessions. Moreover, dedicating specific days to abdominal exercises can enhance their focus and effectiveness!
Key Principles
Personalized Key Principles for an Optimal Workout Regimen: Unleash Your Full Potential!
To have an effective workout and shape your body, it’s important to consider several key points. Here are some general guidelines to follow:
This information will be added to your purchased workout plan!
Keep in mind that each person’s fitness journey is unique, so it’s crucial to pay attention to your body and adapt your routine accordingly. If you have any uncertainties or seek personalized guidance, consider scheduling a consultation session for tailored advice on your workout routine.
Tempo Tutorial
Understanding Exercise Tempo: A Quick Guide
- What is Tempo?
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Exercise tempo is a way to describe the speed and rhythm of your movements during a workout. It’s usually represented by a four-digit code, like 3010.
- Decoding the Digits
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Eccentric (Negative) Phase: The first digit represents the lowering phase of an exercise. Imagine it as the “going down” part. In 3010, the “3” means take three seconds for this part.
Pause at the Bottom: The second digit is a pause at the bottom. In 3010, there’s no specific pause, so it’s 0 seconds.
Concentric (Positive) Phase: The third digit is for the lifting or pushing part of an exercise. It’s the “coming up” phase. In 3010, the “1” means take one second for this part.
Pause at the Top: The fourth digit is a pause at the top. In 3010, there’s no specific pause, so it’s 0 seconds.
- Putting it Together
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For 3010, you would lower the weight for three seconds, no pause at the bottom, lift for one second, and no pause at the top.
- Why Does it Matter?
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Controlling your movement helps build strength, endurance, and muscle. It also reduces the risk of injury by keeping you in command of each phase.
The tempo will be tailored to align with the client’s objectives, taking into consideration factors such as blood group and ethnicity as the client specifies in the plan request form!
Training Systems Tutorial
- Descending Pyramid
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Description: The Descending Pyramid training system is designed to promote muscle hypertrophy and gain. In this approach, you gradually increase the number of repetitions in each set of the exercise while staying within the specified range for that particular exercise. However, you should aim to decrease the load you lift to maintain proper form until the last repetition. As the repetitions increase, the intensity decreases. This method allows for a sustained effort, emphasizing muscle endurance and growth.
Example: Let’s say you’re doing bicep curls with a recommended set range of 8-12 repetitions. Start with a heavier weight for 8 reps, then decrease the load for the next set of 10 reps, and further decrease for the final set of 12 reps.
The client’s workout plan will incorporate personalized training systems, along with tutorials tailored to their specific goals and other provided information!
Medical Recommendations
It is recommended to perform the General Health Assessment to find out if you’re ready for high-intensity workouts or should consult your GP first.
The client’s workout plan will integrate personalized medical recommendations based on the information provided by the client at the time of purchase!
Notes on the Client’s Body Type
The workout plan will be customized to incorporate personalized information based on the client’s body type, ensuring optimal enhancement of workout efficiency!
Lifestyle Recommendations
If necessary, Dr. Fitology will offer additional personalized lifestyle recommendations to further enhance the quality of the client’s workout based on the information they provide!