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Moderate/Advanced Weight Loss to Strength 39 Week Program
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Robert Ferguson's Training Programs |
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| Client: | Age: 25-30 | Level: Moderate/Advanced | ||||||||
| Goal: Weight Loss and Energy | ||||||||||
| Activity Level: Highschool swim team and summer workouts | Medical Condition: None | |||||||||
| Frequency: approx. 4-6 days a week | Duration: Weights 45 min./cardio 30-45min. | |||||||||
| WEEKS 1-5 | ||||||||||
| Circuit (Connective Tissue) | ||||||||||
| Done on: M,W,F | ||||||||||
| Exercise | Rep | |||||||||
| Squat | 10--12 | |||||||||
| Barbell Chest Press | 10--12 | |||||||||
| Pulldown | 10--15 | |||||||||
| Leg Press | 10--15 | |||||||||
| Barbell Shoulder Press | 10--15 | |||||||||
| Lying Leg Curl | 10--15 | |||||||||
| Knee Extension | 12--15 | *Complete the circuit 3 times. Resting for 1 minute at the end of each circuit. | ||||||||
| Seated Row | 10--12 | |||||||||
| Pushup | 10--12 | |||||||||
| Posterior Lateral Raise | 12--12 | |||||||||
| Barbell Curl-Stability ball | 12--15 | |||||||||
| Tricep Press Down | 12--15 | |||||||||
| Opposing Leg/Arm Raise | Each Side 30 sec or failure | |||||||||
| Crunch | failure | |||||||||
| Standing Calf Raise | 15 | |||||||||
| Flexibility: 10 min. of active static stretching | ||||||||||
| Cardio: Run on the treadmill with a 60-70% target heart rate for 20-30 min.; M, W, Sat. | ||||||||||
| WEEKS 6-13 | ||||||||||
| Foundation (Weight Loss) | ||||||||||
| Done on: M,Tues,Thur,F | ||||||||||
| Split | ||||||||||
| Day 1 | Day 2 | Day 3 | Day 4 | |||||||
| Upper Body | Lower Body | Off | Repeat | |||||||
| Monday | Tuesday | Wednesday + Weekends | ||||||||
| Wam-Up:5 min. on bike | Wam-Up:5 min. on bike | Reps/Sets | Rest | |||||||
| Exercise | Reps/Sets | Rest | ||||||||
| Barbell Chest Press | 10--12/3 | 2 | Smith Machine Squat | 8--15/3 | 3 | OFF | ||||
| Incline Dumbbell Press | 10--12/3 | 2 | leg Press | 8--12/3 | 3 | |||||
| Dumbbell Shoulder Press | 10--12/3 | 2 | Lunges | 12--15/2-3 | 1 | |||||
| Lateral Dumbbell Raise | 12//3 | 2 | Lying Leg Curls | 10--12/3 | 1 | |||||
| Barbell Row | 8--12/3 | 2 | Knee Extension | 12--15/3 | 1 | |||||
| PullDown | 10--15/3 | 2 | Seated Leg Curls | 10--12/3 | 1 | |||||
| Dumbbell Curl | 10//3 | 1 | Seated Calf Raise | 10--15/3 | 1 | |||||
| Rope PressDowns | 12//3 | 1 | Standing Calf Raise | 10--15/3 | 1 | |||||
| Oblique Crunch | failure each side | 1 | ||||||||
| Crunch | failure | 1 | ||||||||
| Reverse Crunch | failure | 1 | ||||||||
| Flexibility: 10 min. of active static stretching | ||||||||||
| Cardio: Run on the treadmill with a 60-80% target heart rate for 30 min.; Day 1 and Weekends (4days/week) | ||||||||||
| WEEKS 15 (Rest and Active) | ||||||||||
| Active Rest | ||||||||||
| WEEKS 15-25 | ||||||||||
| Hypertrophy (Lean Mass) | ||||||||||
| Split | ||||||||||
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | |||||
| Chest | Hamstrings | Off | Back | Off | Repeat | |||||
| Shoulders | Quads | Traps | ||||||||
| Triceps | Calves | Biceps | ||||||||
| Monday | Wednesday | Friday | ||||||||
| Warm-Up : 5 min. on bike | Warm-Up: 5 min. on bike | Warm-Up: 5 min. on bike | ||||||||
| Exercise | Reps | Sets | Rest | Exercise | Reps/Sets | Rest | Exercise | Reps | Sets | Rest |
| Incline Barbell Chest Press | 8--12 | 3 | 3 | Squat | 8--12/4 | 3 | One Arm Dumbbell Row | 8--12 | 3 | 3 |
| Flat Dumbbell Chest Press | 8--12 | 3 | 2 | Leg Press | 8--12/3 | 2 | Pull Up | 6--10 | 3 | 3 |
| Dumbbell Fly | 8--12 | 2 | 2 | Lunges or Stiff Legged Dead | 10--12/3 | 2 | T bar Support Row* | 8--12 | 3 | 2 |
| Dumbbell Shoulder Press | 8--12 | 3 | 3 | Knee Extension**w/st.leg | 12//3 | 2 | Pull Down (reverse grip) | 8--12 | 3 | 2 |
| Lateral Raise | 8--12 | 3 | 2 | Standing Leg Curl**w/kn.ext. | 10--12/3 | 2 | Dumbbell Curl | 8--12 | 3 | 2 |
| Upright Row | 8--12 | 3 | 2 | Standing Calf Raise | 10--12/3 | 2 | Preacher Curl | 8--12 | 2 | 2 |
| Skull Crusher | 8--12 | 3 | 2 | Seated Calf Raise | 10--12/3 | 2 | Stability Ball Crunch*** | 20--30 | 2 | 1 |
| Press Down | 8--12 | 2 | 2 | Hanging Leg Raise*** | 12--15 | 2 | 1 | |||
| Stability Ball Crunch*** | 20--30 | 2 | 1 | Back Extension*** | 12--15 | 2 | 1 | |||
| Hanging Leg Raise*** | 12--15 | 2 | 1 | |||||||
| Back Extension*** | 12--15 | 2 | 1 | |||||||
| Note:***=triset *=drop set **=superset | ||||||||||
| Flexibility:5 min. of active static stretching | ||||||||||
| Cardio: 4 0 minutes interval training; 2 min. jog, 5 min sprint for 30-45 min. Day 1, 3, 5, 6 (4 days a weeks) | ||||||||||
| WEEKS 26 (Basketball and Rest) | ||||||||||
| Active Rest | ||||||||||
| WEEKS 27-37 | ||||||||||
| Strength Routine (Gain back Strength) | ||||||||||
| Split | ||||||||||
| Monday | Tuesday | Wednesday | Thursday | Friday | Sat/Sun | |||||
| Chest | Off | Quads | Off | Shoulders | Off | |||||
| Back | Hamstrings | Biceps | ||||||||
| Abs | Calves | Triceps | ||||||||
| Monday | Wednesday | Friday | ||||||||
| Warm-Up : 5 min. on bike | Warm-Up: 5 min. on bike | Warm-Up: 5 min. on bike | ||||||||
| Exercise | Reps | Sets | Exercise | Reps | Sets | Exercise | Reps | Sets | ||
| Flat Bench Barbell Chest Press | 4--6 | 5 | Squat | 4--6 | 5 | Standing Barbell Shoulder Presss | 4--6 | 6 | ||
| Incline Barbell Chest Press | 4--6 | 4 | Deadlift | 6 | 6 | Seated Dumbbell Shoulder Press | 6--8 | 5 | ||
| One Arm Dumbbell Row | 6 | 3 | Good Morning | 10 | 3 | Barbell Curl | 8 | 4 | ||
| Pull Up | 8 | 4 | Seated/Standing Calf Raises | 10 | 3 | Close grip Bench Press | 4--6 | 4 | ||
| Rest: 3-5 min. | ||||||||||
| Flexibility:5 min. of active static stretching | ||||||||||
| Cardio: 30 minutes walking (3.5-4mph) on treadmill at an (5-15%)incline; T,Sat | ||||||||||
| WEEKS 38-40 | ||||||||||
| Complete Rest | ||||||||||
Last Updated:
April 13, 2007
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