Workout Program Cards
The Strength & Conditioning department has created workout programs to meet three different needs of those beginning a workout program.
Blank Workout Card Template
Month 1 Get Lean Program
Month 2 Get Lean Program
Month 3 Get Lean Program
Month 1 Get Big Program
Month 2 Get Big Program
Month 3 Get Big Program
Month 1 Strength Program
Month 2 Strength Program
Month 3 Strength Program
Workout Card Instructions
Give individual muscle groups 48 hours to rest between workouts to allow for growth and repair.
Exercise Variables – this is a term that covers reps, sets, rest between sets, exercise selection, etc. Variables are those things that can be changed through the duration of a workout. The variables chosen will have a profound effect on the outcome of your workout.
Repetition = the completion of a full range of motion for a movement.
Set = group of repetitions to failure while maintaining form!!!!!
POOR FORM CAN LEAD TO INJURY AND WILL LIKELEY NOT WORK THE MUSCLE YOU ARE TRYING TO WORK!
Total Time Per Set = the total amount of time your muscles are working during a set. Time under tension will change during each phase, follow it closely!!
Intensity – the intensity should build during each week of each phase, meaning that each week you should challenge yourself more and more.
Tendons and ligaments DO NOT STRENGTHEN AS QUICKLY AS MUSCLES, thus you should start you workout program slow, with the adaptation phase. In the adaptation phase, the exercises are completed in circuit fashion, to allow plenty of time for muscle groups to recover before repeating the set.
General Reps, Time Under Tension Guideline
Muscular Endurance = > 1 minute total time per set, 15 + reps at a minimum of 4 seconds per rep
Hypertrophy (increased SIZE) = 40 - 60 seconds total time per set, 8 - 12 rep range at 6 seconds per rep
Strength = < 40 seconds total time per set, < 1- 6 reps.
Rational for Changing Your Workout
This program is designed to progress you over the course of a semester safely but more importantly with real results. Follow this program closely, along with proper diet, and you will improve upon your current condition. Completing the same workout over time may lead to overuse injury, boredom, and staleness.
Muscle Definition Program Explained
The first 4 weeks of Phase 3 of muscle definition is a buildup in reps, with 1 minute rest between sets. In week 4, complete two exercises back to back, rest and repeat. In week 5, complete 4 exercises before resting, than repeat. In week 6, complete 8 exercises with no rest between exercises, than rest and repeat the set.
For more info contact your nearest Fitness Supervisor or Personal Trainer!
