12 Week Comprehensive Training Program for Fitness

This document provides a 12 week comprehensive and periodized training program for fitness along with specific exercises and nutritional recommendations. It includes assessment testing, baseline assessment, exercise routines, and nutrition strategies.

Means of fitness for a person may differ for the other person. Being a certified ISSA fitness
professional it is important to understand client’s previous health history and requirement
before making any recommendations. The first stage is to develop the client rapport as a
professional. In order to create a bond with client it is necessary to build the trust which will
provide motivation as well. Demonstrating the sincerity is helpful in this regard as it
generates trust and addresses the fitness objectives of the client. Also, leading with integrity
helps in reflecting a sincere, committed as well as consistent set of principles and practice
with the help of which, operating becomes easier. The second stage is collecting the data of
the patients and the third stage is to guide the client to have fitness facilities available. Some
relevant forms will be provided to the clients to fill up. It is important to ease the concern of
the client and in this regard, the equipments and all the facilities will be shown to the them.
Considering the requirements and the physical state of the client at the fourth stage,
establishing an integrated fitness lifestyle is required as the last stage. To make the training
program more safe and secure, consent form will be collected from the physicians. Providing
a clear and complete idea about the fees and cost of the program is necessary along with the
establishment of the client’s goal. Here I am providing a 12 week comprehensive and
periodized training program along with some specific exercises and nutritional
recommendations as per the energy need of each client.
Client 1:
A basic assessment of training participant is highly essential in order recommend proper
physical activities. Assessment of her physical condition and flexibility is required in this
regard. A GXT assessment is necessary that includes ECG, Stress test, Blood pressure test,
Pulse rate checking. Determining target heart rate is also essential in this regard. Here, the
client, Selina Kyle is a female of 31 years and had her first child a couple of months ago.
During her postpartum period she gained some weight and her goal is to be fit before

summer. She can commit 3-4 days per week for exercise. As per her age and resting heart
rate, target heart rate is calculated as below.
Maximum Heart Rate (MHR) = 220-Age
=220-31
=189
Resting Heart Rate (RHR) = 70
Intensity = 60% (as she has limited exercise experience)
Therefore,
Target Heart Rate = (MHR – RHR) X intensity + RHR
= (189-70) X 60% + 70
= 141 bpm (approx.)
Assessment Testing
First of all, a body composition test should be done using the skin-fold technique to measure
the body fat of the client. Sum of skin-folds can be found by adding the measurement of
tricep, suprailiac and thigh. The number of pounds the client carries as fat can be calculated
as the total body weight multiplied by the body fat percentage. In this case, the client is a new
mother and breastfeeding reduces risk of obesity later in life as well. Cardiovascular and
muscular endurance tests must be taken using sit up, push up and run/walk test. The tests
provides result and the result must be recorded as the assessment result to prepare the specific
exercise routine and diet plan for the client. Muscular strength will be assessed through upper
body test.

Baseline assessment of the client
The baseline assessment of the client helps in setting the exercise routine as per the
requirement and condition of the body. In this case, the client is a beginner and as per that, a
lower level intensity and volume should be used. 1-2 sets per exercise should be
recommended along with 12 repetitions per exercise.
12 week exercise routine
Resistance training is highly recommended to help preserve the protein stores. According to
the assessment report of the client including the step test and muscular strength, the exercise
routine is recommended and the weekly plan is described below in a tabular format. A light
warm up with some stretches at the beginning for 10 minutes and cool down at the end of
exercise of everyday with some slow jogging is necessary.
Week 1-3
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Napping
baby
circuit
(15mins)
1-2 sets of
Cardio
(20mins)
Rest Walking
(20mins)
Rest Jump
lunge, 1
set, 10 reps
(per side)
Rest
Week 4-7
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Walking Rest Napping Rest 1-2 sets of Rest Curtsy

(20mins) baby
circuit
(15mins)
Cardio
(25mins)
Lunge
1 set, 10
reps (per
side)
Week 8-12
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Side plank
hip-dip, 1
set, 10
reps, (per
side, rest
1-2
minutes
per round)
Rest Rest Cardio and
strength
circuit, 2-3
sets
Lunge
Heel kick,
1 set, 15
reps (per
leg)
Rest Walking
(30mins)
Nutrition Strategy
Calculating BMR for the client (female) according to Harris-Benedict formula:
BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
=655+(4.35x 159)+(4.7x67)-(4.7x31)
=1515.85

She will be moderately active during training program and so the number of calories she
would be requiring can be counted as (1515.85x 1.55)= 2349.567 J each day to maintain a
healthy weight. According to the requirements of calories the nutritional strategies can be
defined considering the body type as well. The section below describes the nutritional
recommendation for the particular client.
Nutrition Recommendation
A good nutrition is an essential tool that helps in controlling energy balance and it also
provides essential nutrients to the client. According to the performance, health and body
composition, the nutrition plan is recommended. Along with the intentional exercise program,
a healthy lifestyle and proper food intake is much needed. Before determining the best diet
for the client, it is necessary to check the body type, dietary preference, budget, nutrition
knowledge and time. Adult humans have trillions of cells in the body and they work together
with DNA to keep them alive by initiating the growth. ATP is an essential term used in this
regard which stands for Adenosine Triphosphate which is an organic compound found in the
muscle that is broken enzymatically to provide energy for muscle contraction. The energy
used to perform any kind of purposeful energy is called exercise activity and the energy
expenditure is always variable from 15% to 30% or even more. According to the BMR and
physical activity rate the nutritional strategies are determined. Vitamin D is essential for the
bone health and Vitamin K is useful for blood coagulation, bone metabolism and calcium
deposition. During postpartum period, healthy diet can improve the nutrition quality of baby
through mother’s breast milk1. Some fresh fruits and nuts must be included in the diet.
Chicken and other fishes can provide the essential protein. Almonds, peanuts, hazelnuts, egg-
yolks should also be a part of her diet as per her nutrition demand. Specifically, due to a new

mother she needs lots of iron and magnesium in her diet which she can gain from soybeans,
lentils, spinach, broccoli, fruits, avocado and others.
Client 2
Assessment of his physical fitness level and stress management power along with Here, the
client, Clark Kent is a male of 17 years and he is looking forward to gain muscle mass and
strength before his final football session which is three months away. He is unconscious
about nutrition. As per his age and the resting heart rate (RHR), his target heart rate (THR) is
calculated as below:
Maximum Heart Rate (MHR) = 220-Age
= 220-17
=203
Resting Heart Rate (RHR) = 55
Intensity = 65% (as he is a sports person but inconsistent and sporadic recently)
Therefore,
Target Heart Rate = (MHR – RHR) X intensity + RHR
= (203-55) X 65% + 55
= 151 bpm (approx.)
Assessment Testing
Along with the body composition test, a 12 minute run test should be arranged to measure the
cardiovascular endurance of the client. As the client is under 30, if the result is more than
1.74 then it would be an excellent result. Assessing the muscular strength is also necessary

and it can be calculated with the upper and lower body test for the client. According to the
assessment result, the routine is set for the client.
Baseline assessment of the client
As per the strength and capacity of the client, the intensity and volume of the exercise
program can be defined. The exercise plan should be made in such a way that the level will
be low at the beginning but along with the increased period, the level of intensity should also
be increased for the client.
12 week exercise routine
It is always needed to include a warm-up session of 10minutes before starting any exercise s
it increases the blood circulation to the muscles, ligaments and tendons. It also helps in
reducing the risk of injury. Dynamic stretching is required which includes lunge walk, high
knees, calf walk, backward skipping. After the completion of the warm up session, it is
important to take a one minute water break and then main exercises should be started. Once
all the exercises are done, it is always necessary to spend a few minutes in cool-down
techniques. It typically consists of a light and slow jogging followed by some gentle static
stretching that includes hamstrings, hold stretches and work up from the bottom. It improves
fitness and reduces the chance of injury.
Week 1-3
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Back
squats, 3
sets, 12-20
reps,
Standing
log jump
1x5,
Crunches.
Barbell
curl, 1 set
15 reps,
med ball
Back
extension,
2 sets, 15-
20 reps,
Dumbbell
press and
shrug, 1
set, 15 reps
Pushdown,
2 sets, 15
reps,
Single-arm
Rest

Romanian
deadlifts, 3
sets, 12-20
reps, Leg
press, 1
sets, 15
reps
1 set, 15
reps, sprint
to
backpedal,
3x30
meters
squat,
lunges,
crunches
and leg
raises
front
squats 3
sets, 8-10
reps, back
raises, 3
sets, 15-20
reps
for each
exercise.
Calf raises,
3 sets, 12-
15 reps, 3-
in-1
shoulder, 3
sets, 12-15
reps
dumbbell
rows, 3
sets, 12-15
reps, back
squat, 3
sets, 10-12
reps
Week 4-7
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Leg
extension,
1 set, 10-
15 reps,
Single-arm
dumbbell
rows, 3
sets, 12-15
reps, back
squat, 3
sets, 10-12
reps
Pushdown,
2 sets, 15
reps, 2
minutes
treadmill
run at 95%
of MHR,
rest one
minute
between
sets, 3 sets.
Crunches.
1 set, 15
reps, Calf
raises, 3
sets, 12-15
reps, 3-in-
1 shoulder,
3 sets, 12-
15 reps
Standing
calf raise, 2
sets, 12
reps, run
60 yards
and return
back 60,
total 120 in
the
treadmill,
rest 100
seconds,
and
complete
Dumbbell
press and
shrug, 1
set, 15 reps
for each
exercise,
sprint to
backpedal,
3x30
meters
Rest Smith
machine
squats, 1
set, 8-10
reps, 5
minutes
run at 80%
of MHR,
rest 4
minutes,
repeat 5
sets.

10 sets
Week 8-12
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Flat bench
press, 2
sets, 12
reps, Back
squats, 3
sets, 12-20
reps,
Romanian
deadlifts, 3
sets,
Lying leg
curl, 2 sets,
12 reps,
trap bar
deadlifts, 3
sets, 7-10
reps
Standing
calf raise,
2 sets, 12
reps, sprint
to
backpedal,
3x30
meters
Rest Seated
dumbbell
press, 2
sets &
Dumbbell
lateral
raise, 1 set,
10-12 reps
for each
exercise, 5
minutes
run at 80%
of MHR,
rest 4
minutes,
repeat 5
sets.
Smith
machine
squats, 1
set, 8-10
reps, med
ball squat,
lunges,
crunches
and leg
raises
Leg
extension,
1 set, 10-
15 reps, 2
minutes
treadmill
run at 95%
of MHR,
rest one
minute
between
sets, 3 sets.
Nutrition Strategy
Calculating BMR for the client (male) according to Harris-Benedict formula:

BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in years )
=66+(6.23x 165)+(12.7x71)-(6.8x17)
=1814.05
The client will be very active and will be doing hard exercises and so the number o calories
he would be requiring can be calculated as 1814.05x1.725=2559.313 J each day to maintain
the healthy body weight. As per the daily activity amount, muscle need and calories required
each day, the nutritional plans are set for the client. The following section recommends the
specific nutritional requirements of the client. In this regard, the body type of the client will
also be considered.
Nutritional Recommendation
Nutrition should be determined after analyzing the information sheet that reflects personal
information of the client that includes client’s physical condition, Olympic movements,
availability and others. It is highly essential to restore the nutrient deficiencies as well. Body-
type eating is an important term in this regard. Three types of body shape are there, and they
are I type, V type and O type. In this case, the client is thin with smaller bone structures and
he belongs to the I type category. He generally requires more carbohydrate along with a
moderate amount of protein as well as a lower amount of fat intake. 2 palms of protein dense
foods, 2 fists of vegetables, 3 cupped handful of carb dense foods and 1 thumb of fat dense
food is necessary according to his body-type. Eliminating junk food from diet is highly
essential to improve strength. 4 meals with 2 protein weight gain shakes each day is required
for him2. 3 cups of vegetables as a part of lunch and dinner is essential. Eggs are muscle
builders and so it is important to include them in diet. Vitamin D is vital for strength and
muscle building. Mushroom, egg yolk, salmon, milk and yogurt can be a good supplier of it.

Explanation for such strategies for both the clients
First client wanted to lose weight during postpartum period and the exercise and nutrition
plan recommended can be helpful in losing weight and maintaining a healthy body mass.
Second client wanted to gain muscle strength for upcoming football session. The exercise and
nutrition plan can be helpful in gaining body mass and building muscle strength in a shorter
period of time. Most importantly, in order to maintain the fluid balance in the body, it is
highly recommended to consume 1 litre of water during workouts, 1 litre of water after
workouts and 1-2 cups of water at each meal. As per the body mass, type and physical
condition of both the clients, the chosen exercise program as well as the nutritional strategy
decided can be most effective. It will surely help them in achieving their goal rapidly.

Bibliography
1Ashorn, P., Alho, L., Ashorn, U., Cheung, Y. B., Dewey, K. G., Gondwe, A., ... & Vosti, S.
A. , ‘Supplementation of Maternal Diets during Pregnancy and for 6 Months Postpartum and
Infant Diets Thereafter with Small-Quantity Lipid-Based Nutrient Supplements Does Not
Promote Child Growth by 18 Months of Age in Rural Malawi: A Randomized Controlled
Trial–4.’ The Journal of nutrition, [2015] (‘145(6)’), 1345-1353
2Bíró, A., ‘Did the junk food tax make the Hungarians eat healthier?’. Food Policy, ‘[2015]
(54)’, 107-115.