Customized 12-Week Health and Wellness Training Program Design

This assignment presents a comprehensive 12-week workout program designed for an individual named Manjinder, aiming to increase muscle mass and body weight. The program addresses Manjinder's initial weaknesses in strength and aerobic assessments by focusing on endurance and cardiovascular training. The program is structured into three phases: weeks 1-4 emphasize resistance training twice a week and cardio to eliminate fat and improve cardiovascular health; weeks 5-8 increase the frequency of training to four days weekly to promote overloading and progression, while maintaining intensity; and weeks 9-12 maintain the frequency but increase the intensity to transition from endurance to hypertrophy, with adjustments to aerobic training as well. The workout routines include a mix of resistance exercises, such as squats, bench presses, deadlifts, and overhead presses, alongside aerobic activities like cycling and jogging, with variations introduced to stimulate different muscle groups.

Running head: HEALTH ADVANCEMENT AND PROMOTION 1
Health Advancement and Promotion
Name
Institution

HEALTH ADVANCEMENT AND PROMOTION 2
HEALTH ADVANCEMENT AND PROMOTION
Training Program for Week 1-4
Frequency: 2 days a week (1 day (Saturday) resistance training, 1-day (Sunday) aerobic
exercises)
Intensity: 65% pf 1 Rep Max (Aerobic Training 58% of HR Max)
Time: 2 sets of 15 reps Aerobic exercises 20 minutes
Type: Cardiovascular and muscular and flexibility
Week 1-4
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Warm Up:
Exercise muscles sets reps/time rest
1. Cyclin All leg muscles 1 5 min 1
2. Pushups pec minor & major,
Triceps, deltoid 2 10 reps 1
Exercises:
Workout A:
Exercises Muscles Sets reps (%Rep Max) Rest
(min)
1. squats
(body
weight)
Quads,
Adductor,
Magnus,
soleus,
hamstrings
2 15 (65%) 1
2. Close grip
OR band
assisted Chin
ups
Deltoids,
Biceps, Lats
AMRAP 1
3. Dumbell
Bench press
Peck minor
and major,
Deltoids core
2 15 (65) 1
4. Cable
Cross (Wood
choppers)
Core 2 15 (65) 1
5. Calf
Raises
Seated
Gastrocnemius
Soleus
2 15 (65) 1

HEALTH ADVANCEMENT AND PROMOTION 3
6. Overhead
Dumbbell
press
Deltoids 2 15 (65) 1
Stretching:
Exercise Sets Time Rest
1. Pelvic Stretch 2 20 secs 30 secs
2. Quad Stretch 2 20 sec 30
3. Shoulder Stretch 2 20 sec 30
4. Triceps Stretch 2 20 sec 30
Workout B
Warm up
Warm Up:
Exercise muscles sets reps/time rest
1. Cyclin All leg muscles 1 5 min 1
2. Pushups pec minor & major,
Triceps, deltoid 2 10 reps 1
Exercises Muscles Sets reps (%Rep Max) Rest
(min)
1. Deadlifts 2 15 (65%) 1
2. Wide grip
pull ups/band
assisted
Biceps, lats AMRAP 1
3. Barbell
Bench press
Pec minor and
major
2 15 (65) 1
4. Roman
Chair leg
raises
Abdominal 2 15 (65) 1
5. Calf
Raises
Standing
Gastroenemius,
Soleus
2 15 (65) 1
6. Overhead
military
press
Deltoids 2 15 (65) 1

HEALTH ADVANCEMENT AND PROMOTION 4
Cool down (similar to workout 1)
Aerobic Training
Exercise Intensity Time
1. Cycling 58 % HR max 20 minutes
Week 4-8
Frequency-Five days weekly (4 days resistance training, 1 day Cardio)
Intensity: 65 of 1 Rep Max (Aerobic Training 58% of HR Max)
Time: 2 sets of 15 reps alongside aerobic exercise 25 min
Type: Cardiovascular and muscular and flexibility
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Full Body (A) Full body (B) Full body (A) Full body (B) Cardio Rest
Rest jogging 25minute
Week 8 to 12
Frequency: remains similar to week 4 to 8
Intensity: 80% rep max (Aerobic Training 80%)
Time: 2 Sets of 13 reps and aerobic exercise 14 minutes
Type: Cardiovascular and muscular and flexibility
Monday Tuesday Wednesday-Thursday Friday Saturday
Sunday
Full body (A) Full body (B) Rest Full body (A) Full body (B) Cardio (running)
Rest
Summary
The above workout program is for the Manjinder to build his muscle mass and increase his body
weight from 10 to 15 kilograms. My client, Manjinder initially indicated poor outcomes in the
strength and aerobic assessments. Therefore, currently my main focus is to work on his enduring
training as well as aerobic exercise. Manjinder is beginner to resistance training and has never
took part in such a trainer, but he has been going to the gym. For the twelve-week program,
Manjinder will be following the workout program with surge in intensity and frequency,
however, with certain alterations as required. Similar workout plan is due to him being brand
now and shall take time to learn best techniques. Week one to four performing resistance training

HEALTH ADVANCEMENT AND PROMOTION 5
two times since he requires tike for recovery, and cardio in order eliminate undesired fats and
enhance cardiovascular health. Week five to eight involves days weekly to necessary for
overloading as well as progressing, but level of intensity remains identical to avoid over
fatiguing Manjinder. He will be jogging rather than cycling for aerobic training merely for
variations alongside stimulation of additional muscles. The last set of week, 9 to 12, and
frequency is kept similar to those of week eight. However, level of intensity rises through what is
termed as overloading principle. This is where Manjinder will transform from endurance to
hypertrophy and surging level of intensity for the aerobic training as well.