Carl’s FITT & Weekly Charts

Frequency Intensity Time Type

Aerobic 3 x weekly Low-medium 30-45 Run, walk

Muscle 4 x weekly Med-high 30-60 min Circuit, isolated

Strengthening
Flexibility Daily Low 20 min Static &
Dynamic
stretching,
myofascial
release

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

Aerobic N/A Sports N/A 30 min run N/A Sports N/A
game with class games
Muscle Circuit N/A Upper N/A Circuit N/A Lower
Strength. body body
Flexibility Static Dynamic Foam Foam Dynamic Foam Static

Body part Exercise Weight Reps Sets

Back Cable lateral Medium 10 3
pulldown
Legs Barbell back Heavy 4-6 4
squat
Chest Barbell bench Heavy 4-6 4
press
Shoulder Standing Heavy 8-10 3
dumbbell shrug
Legs Lying leg curls Med-heavy 8-10 3
Calves Standing Medium-heavy 10-12 3
weighted raises
Triceps Standing Light-medium 10-15 2
overhead cable
extension

Bicep Standing cable Light-medium 10-15 2

curls
Carl’s FITT & Weekly Charts

Static Hamstring Quad stretch Kneeling stretch

stretch for hip flexor
Dynamic High kicks Jump squats Hip stretch w/
twist
Myofascial Foam roller Tennis ball for
release high arches

References:

Holland, T. (2018, August 26). How to design the perfect circuit. Retrieved from
https://www.mensjournal.com/health-fitness/how-to-design-perfect-circuit/.

The Buff Dudes. (2017, January 25). Beginner bros guide to the gym: upper body. Retrieved
from https://www.bodybuilding.com/content/beginner-bros-guide-to-the-gym-upper-
body.html.

Stewart, A. (2018, June 26). 5 leg workouts for mass – a beginners guide. Retrieved from
https://www.bodybuilding.com/content/5-leg-workouts-for-mass-a-beginners-
guide.html.