Steve RogersAge”27″GenderMaleResting heart rate60bpmHeight 6’0Weight”178″Body fat”11″BMR”1414.34″BMI”24.14″Using the Karvonen Formula: Steves target heart rate at 60% is 143.8, and at 80% it would be 168bpm.

    In the case of 27 year old Steve Rogers, Steve has shown interest in building muscle and putting on some size. He actively engages in running three to four days a week, therefore cardio should not be his main focus. As a professional, I am going to suggest steve focuses less on exercising and more on training meaning he should center his attention to “progressive overloading”. Steve should strength train, increasing to higher weight as well as his reps and volume during his sessions.

   In order for Steve to obtain his 11% body fat but also gain lean muscle mass, I will also suggest he increases his calorie intake. For him to build muscle mass, he must consume more calories than he is burning in a day. Being Steve’s trainer, and knowing he needs to increase his calorie intake, I would suggest he consumes about 3,200 calories a day.      I would like to test Steve’s overall movement, stability, and strength. I would have him do basic no weight training such as, squats, push ups, and pull ups.

I would also want to test his flexibility by walking him through stretching routines. Due to his avid running I would also want to test him for aches and pains to prevent any further injuries Steve might already have. Also I would inform him about proper rest time and recovery periods to avoid muscle injury.  Overall, I am going to put Steve on a 12 week program to focus on improvements with hypertrophy and endurance. I am starting Steve off with basic strength and power strength. My goals with steve is is gradually start increasing his strength and adding more weight and exercises into his workouts every 2 weeks. The reason for increasing weight is to help build strength and size. Week 1-2 Warm up for 5-10 minutes of cardiovascular work prior to weight training.

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Also, warm up for several sets prior to your working sets. This will be done everyday.  Day 1: Chest, Triceps & Abs  Dumbbell Bench Press 3 sets of 8-12 reps  Barbell Incline Bench Press – Medium Grip  2 sets of 8-12 reps Decline Barbell Bench Press 2 sets of 8-12 reps Triceps Pushdown 3 sets of 8-12 reps Standing Overhead Barbell Triceps Extension 2 sets of 8-12 reps Crunches 3 sets of 12-15 reps  Day 2: Back, Biceps & Calves    Wide-Grip Lat Pulldown  3 sets of 8-12 reps   Seated Cable Rows 2 sets of 12-15 reps   Hyperextensions (Back Extensions)  2 sets of 12-15 reps   Leg Extensions  3 sets of 15-20 reps   Barbell Squat  3 sets of 15-20 reps   Barbell Hack Squat  3 sets of 15-20 reps   Seated Leg Curl  3 sets of 15-20 reps   Barbell Shoulder Press  3 sets of 8-12 reps   Seated Bent-Over Rear Delt Raise  3 sets of 8-12 reps   Seated Bent-Over Rear Delt Raise  3 sets of 12-15 reps   Hanging Leg Raise  3 sets of 12-15 reps  Week 4-6 Day 1: Chest, Triceps & Abs    Barbell Incline Bench Press – Medium Grip   3 sets of 8-12 reps   Incline Dumbbell Flyes  3 sets of 8-12 reps   Dumbbell Bench Press  3 sets of 8-12 reps   Dumbbell Flyes  3 sets of 8-12 reps   Standing Overhead Barbell Triceps Extension  3 sets of 8-12 reps   Tricep Dumbbell Kickback  3 sets of 10-12 reps   Reverse Grip Triceps Pushdown  3 sets of 10-12 reps   Crunches  3 sets of 15-20 reps    Day 2: Back, Biceps & Calves    Chin-Up  3 sets of 6-12 reps   T-Bar Row with Handle  3 sets of 8-12 reps   Upright Barbell Row  3 sets of 8-12 reps   Hyperextensions (Back Extensions)  3 sets of 12-15 reps   Preacher Curl   3 sets of 8-12 reps   Alternate Incline Dumbbell Curl  3 sets of 8-12 reps   Reverse Barbell Curl  3 sets of 8-12 reps   Standing Calf Raises  3 sets of 15-20 reps  Day 3: Legs, Shoulders & Abs    Leg Press  3 sets of 15-20 reps   Stiff-Legged Barbell Deadlift  3 sets of 15-20 reps   Dumbbell Lunges  3 sets of 15-20 reps   Seated Leg Curl 3 sets of 15-20 repsBarbell Shoulder Press  3 sets of 8-12 reps   Upright Barbell Row  3 sets of 8-12 reps   Side Lateral Raise  3 sets of 8-12 reps   Hanging Leg Raise  3 sets of 10-15 reps  Week 6-8  Day 1: Chest, Triceps & Abs    Incline Dumbbell Press  3 sets of 6-10 reps   Barbell Incline Bench Press – Medium Grip  3 sets of 12-15 reps   Dumbbell Bench Press  3 sets of 6-10 reps   Barbell Bench Press – Medium Grip  3 sets of 12-15 reps   Lying Dumbbell Tricep Extension 3 sets of 12-15 reps   Close-Grip Barbell Bench Press  3 sets of 6-10 reps   Bench Dips  3 sets of 6-10 reps   Crunches  3 sets of 20-25 reps  Day 2: Back, Biceps & Calves    Straight-Arm Pulldown   3 sets of 8-10 reps   Chin-Up  3 sets of 6-12 reps   Bent Over Barbell Row  3 sets of 6-12 reps   Barbell Deadlift  3 sets of 12-15 reps   Preacher Curl  3 sets of 8-10 reps   EZ-Bar Curl  3 sets of 8-10 reps   Lying Cable Curl  3 sets of 8-10 reps   Standing Calf Raises  3 sets of 15-20 reps  Day 3: Legs, Shoulders & Abs    Barbell Squat  3 sets of 10-15 reps   Barbell Hack Squat  3 sets of 15-20 reps   Dumbbell Lunges  3 sets of 10-15 reps   Seated Leg Curl  3 sets of 10-15 reps   Seated Barbell Military Press  3 sets of 8-10 reps   Seated Bent-Over Rear Delt Raise  3 sets of 8-10 reps   One-Arm Side Laterals  3 sets of 8-10 reps   Hanging Leg Raise  3 sets of 25-30 reps Week 8-10 Day 1: Chest, Triceps & Abs   Barbell Incline Bench Press – Medium Grip  2 sets of 6, 10 reps  Incline Dumbbell Flyes   2 sets of 6, 10 reps   Dumbbell Flyes  2 sets of 6, 10 reps  Barbell Bench Press – Medium Grip  2 sets of 6, 10 reps  Lying Dumbbell Tricep Extension  2 sets of 6, 10 reps  Triceps Pushdown  2 sets of 6, 10 reps   Crunches  3 sets to failure   Hanging Leg Raise 3 sets to failure    Day 2: Back, Biceps & Calves    Wide-Grip Lat Pulldown  2 sets of 6, 10 reps   Bent Over Barbell Row 2 sets of 6, 10 reps   Barbell Deadlift  2 sets of 6, 10 reps   One-Arm Dumbbell Row  2 sets of 6, 10 reps   Preacher Curl  2 sets of 6, 10 reps   Concentration Curls  2 sets of 6, 10 reps   Standing Biceps Cable Curl  2 sets of 6, 10 reps   Standing Calf Raises  2 sets of 10 reps   Seated Calf Raise 2 sets of 10 reps    Day 3: Legs & Shoulders    Leg Extensions   2 sets of 10 reps   Barbell Hack Squat  2 sets of 10 reps   Seated Leg Curl  2 sets of 10 reps   Stiff-Legged Barbell Deadlift  2 sets of 10 reps   Seated Barbell Military Press 2 sets of 6, 10 reps   Machine Shoulder (Military) Press  2 sets of 6, 10 reps   Seated Bent-Over Rear Delt Raise 2 sets of 6, 10 reps  Week 10-12  Day 1: Chest, Triceps & Abs   Barbell Incline Bench Press – Medium Grip 2 sets of 6, 10 reps   Incline Dumbbell Flyes  2 sets of 6, 10 reps   Dumbbell Flyes  2 sets of 6, 10 reps   Barbell Bench Press – Medium Grip  2 sets of 6, 10 reps   Lying Dumbbell Tricep Extension  2 sets of 6, 10 reps   Triceps Pushdown 2 sets of 6, 10 reps   Crunches  3 sets to failure   Hanging Leg Raise 2 sets to failure  Day 2: Back, Biceps & Calves    Wide-Grip Lat Pulldown  2 sets of 6, 10 reps   Bent Over Barbell Row 2 sets of 6, 10 reps   Barbell Deadlift  2 sets of 6, 10 reps   One-Arm Dumbbell Row 2 sets of 6, 10 reps   Preacher Curl  2 sets of 6, 10 reps   Concentration Curls   2 sets of 6, 10 reps   Standing Biceps Cable Curl  2 sets of 6, 10 reps  Standing Calf Raises  2 sets of 10 reps  Seated Calf Stretch  2 sets of 10 reps  Day 3: Legs & Shoulders  Leg Extensions  2 sets of 10   Barbell Hack Squat 2 sets of 10  Seated Leg Curl 2 sets of 10  Stiff-Legged Barbell Deadlift 2 sets of 10  Seated Barbell Military Press  2 sets of 6, 10 reps  Side Lateral Raise  2 sets of 6, 10 reps  Seated Bent-Over Rear Delt Raise  2 sets of 6, 10 reps