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.
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