MARC VINCENT P.

NORO BSCE 1-A

ACTIVITY 2: STRENGTH EXERCISE PROGRAMME

WEEK 1: JUMPSTART
Day Focus Area Exercises Time Intensity
Monday Cardio & Brisk Walking (20 mins) 45 Moderate
Endurance Jump Rope (5 mins) mins
Planks (3 sets x 30 secs)
Tuesday Strength Training Bodyweight Squats (3 sets x 12 60 Moderate
reps) mins
Push-ups (3 sets x 10 reps)
Dumbbell Shoulder Press (3 sets x
10 reps)
Wednesday Flexibility & Yoga (20 mins) 45 Low
Recovery Foam Rolling (10 mins) mins
Deep Breathing Exercises
Thursday Cardio & Core Light Jogging (15 mins) 60 Moderate
Strength Bicycle Crunches (3 sets x 20 reps) mins
Wall Sits (3 sets x 30 secs)
Friday Full-Body Lunges (3 sets x 10 reps) 60 High
Strength Training Pull-ups (3 sets x 5 reps) mins
Deadlifts (3 sets x 8 reps)
Saturday Active Recovery Slow Jogging (10 mins) 45 Low
Light Stretching (20 mins) mins
Sunday Rest & Nutrition Hydration & Balanced Meal N/A Low
Focus Planning Meditation & Stress
Relief
WEEK 2 – STRENGTH DEVELOPMENT
Day Focus Area Exercises Time Intensity
Monday Strength & Running (25 mins) 60 Moderate-
Endurance Push-ups (4 sets x 12 reps) mins High
Deadlifts (3 sets x 10 reps)
Tuesday Upper Body Bench Press (3 sets x 10 reps) 60 High
Strength Bicep Curls (3 sets x 12 reps) mins
Shoulder Press (3 sets x 10
reps)
Wednesday Mobility & Yoga (25 mins) 45 Low
Flexibility Dynamic Stretching mins
Foam Rolling
Thursday Cardio & Core Stair Climbing (20 mins) 60 Moderate-
Strength Hanging Leg Raises (3 sets x mins High
15 reps)
Planks (4 sets x 40 secs)
Friday Lower Body Squats (4 sets x 12 reps) 60 High
Strength Lunges (4 sets x 10 reps) mins
Leg Press (3 sets x 10 reps)
Saturday Active Recovery Swimming (30 mins) or Light 45 Low
Walking mins
Sunday Rest & Reflection Proper Sleep, Nutrition Check, N/A Low
Hydration
WEEK 3 – ENDURANCE AND INTENSITY INTEGRATION
Day Focus Area Exercises Time Intensity
Monday High-Intensity Interval Sprints (30 secs on, 30 60 High
Cardio secs off for 15 mins) mins
Jump Squats (3 sets x 12 reps)
Tuesday Full-Body Strength Deadlifts (4 sets x 10 reps) 60 High
Push-ups (4 sets x 15 reps) mins
Hanging Leg Raises (3 sets x 15
reps)
Wednesday Active Recovery & Foam Rolling 45 Low
Stretching Yoga mins
Meditation
Thursday Explosive Strength Box Jumps (4 sets x 8 reps) 60 High
Weighted Squats (3 sets x 12 mins
reps)
Sprint Drills
Friday Core & Endurance Plank Variations (4 sets x 45 secs) 60 High
Russian Twists (3 sets x 20 reps) mins
Jump Rope (15 mins)
Saturday Endurance & Agility Cycling (40 mins) 60 High
Ladder Drills mins
Side-to-Side Movements
Sunday Rest & Nutrition Meal Prep N/A Low
Hydration
Rest
WEEK 4 – PERFORMANCE AND STAMINA
Day Focus Area Exercises Time Intensity
Monday Speed & AgilitySprint Intervals (30 mins) 60 High
Cone Drills mins
Lateral Jumps (3 sets x 12 reps)
Tuesday Strength & Bench Press (4 sets x 12 reps) 60 High
Power Deadlifts (4 sets x 10 reps) mins
Box Jumps (3 sets x 8 reps)
Wednesday Flexibility & Stretching (20 mins) 45 Low
Mobility Foam Rolling mins
Controlled Breathing Exercises
Thursday Explosive Power Plyometric Push-ups (3 sets x 10 60 High
reps) mins
Squat Jumps (4 sets x 8 reps)
Core Twists
Friday Endurance Long-Distance Running (45 mins) 60 High
Challenge Functional Circuit Training mins
Saturday Full-Body Swimming 45 Low
Recovery Meditation mins
Light Yoga
Sunday Final Reflection Recovery Strategies N/A Low
& Rest Hydration
Sleep Optimization