FITT Principle Program Plan – Cardiovascular and Muscle Fitness Development

Frequency: 5 days a week – 2 days of Muscular fitness development and 3 days of cardiovascular fitness (Flexibility training in cool
down for every workout)

Intensity: For the cardio workout, aim to stay in your THR range so you can increase cardiovascular fitness. For the Strength Training
exercise, perform 3 different sets of 8-12 repetitions of each exercises with a weight that is 60%-80% of your 1-RM so you can
improve overall strength, mass, and endurance. Repeat each set 3 times. The last two repetitions for each exercise should be difficult,
but maintainable with good form. The strength training style is superset, so the intensity will be higher, similar to a HIIT version of a
cardio workout.

Time: Each workout will take from 30 minutes to 1 hour. You will perform 30 minutes of cardiovascular training and 30 minutes to 1
hour of weightlifting exercises. Because the workout is a superset style, you will burn more calories in a shorter amount of time;
through the superset style, you will move from one exercises straight into the next for each set, taking a break at the end of the set.

Type: Cardiovascular: moderate exercise, walk for 30 minutes. Aim to keep the heart rate in the target heart rate zone of 65%-90% of
Maximum Heart Rate (MHR). For Weightlifting, you will perform two different days of superset style upper-body and lower-body
workouts. These are compound sets and unrelated sets so you can save time on your workout and increase the intensity. One day will
be focused on your Push Muscles (chest, triceps and shoulders) and specific Lower Body Muscles (Quadriceps, calves), and another
day will target your Pull Muscles (back, biceps, neck), your abdominals, and other Lower Body Muscles (gluteus, hamstrings). You
will perform the Leg Muscle Exercises first to target the bigger muscles, and then you will move on to the upper body exercises for a
more effective workout.
 Day 1: Cardio Day 2: Weightlifting Day 3: Cardio Day 4: Weightlifting Day 5: Cardio
Training Burn calories Focus on the Lower Body Burn calories Focus on the Lower Body Burn calories
Goal: and increase Muscles: quadriceps and calves; and increase Muscles: hamstrings and and increase
Cardiovascula and the Upper Body Muscles: cardiovascula gluteus; the abdominals, and cardiovascular
r endurance Chest, Shoulders, and Triceps r endurance the Upper Body Muscles: endurance
Back, Biceps, and Neck
Warm Up: Warm Up: 5- Warm Up: 5-10 minutes, run in Warm Up: 5- Warm Up: 5-10 minutes, run Warm Up: 5-
10 minutes, place for 30 seconds, then go 10 minutes, in place for 30 seconds, then 10 minutes,
walk at a low through every exercise from walk at a low go through every exercise walk at a low
intensity pace each set without weight to intensity pace from each set without weight intensity pace
prepare the muscles. Run for 30 to prepare the muscles. Run
seconds in place in between for 30 seconds in place in
each “set” for the warm up. between each “set” for the
warm up.
Exercises: Set 1: Set 1:
1. Squats (Quadriceps, 1. Wide Stance Squats
hamstrings, and calves) (glute and hip
2. Push Ups (pectorals, extension focused
deltoids, abs, and squat)
triceps) 2. Barbell Row (entire
3. Tricep Extension back, lats, traps and
(triceps) deltoids)
Set 2: 3. Dumbbell Shrugs
1. Alternating Lunges (trapezius)
(quadriceps, glutes, and Set 2:
hamstrings) 1. Romanian Deadlifts
2. Bench Press (pectorals, (Back, legs, gluteus
arms, and shoulders) maximus, core, hip
3. Lateral/ Front Raises flexors, biceps and
(deltoids) forearms)
Set 3: 2. Dumbbell Parallel
1. Calf Raises Row (latissimus)
 (gastrocnemius and 3. Alternating Bicep Curl
soleus calf muscles) (biceps, wrists, and
2. Arnold Press (anterior, forearms)
lateral, and posterior Set 3:
deltoids) 1. Glute Bridges (gluteus
3. Tricep Dips (triceps, minimus, maximus,
pectorals, and and medius, and
rhomboid) hamstrings)
2. Planks (Front, and
both sides, hold for 30
seconds) (abdominals
and obliques)
3. Alternating Hammer
Curl (biceps, wrists,
and forearms)
Cool Down Deep slow Deep slow breaths Deep slow Deep slow breaths Deep slow
breaths 5-10 minutes of stretching: breaths 5-10 minutes of stretching: breaths
5-10 minutes Quad Stretch 5-10 minutes Quad Stretch 5-10 minutes
of stretching Hip Flexor Stretch of stretching: Hip Flexor Stretch of stretching
Quad Stretch Single Leg Stretch (both sides) Quad Stretch Single Leg Stretch (both
Hip Flexor Downward Dog (lean into Hip Flexor sides)
Stretch calves) Stretch Downward Dog (lean into
Single Leg Cat – Cow Single Leg calves)
Stretch (both Child’s Pose Stretch (both Cat – Cow
sides) sides) Child’s Pose
Downward Downward
Dog (lean into Dog (lean into
calves) calves)
Cat – Cow Cat – Cow
Child’s Pose Child’s Pose