Bulking Program Month 5-6 Advanced splits: Push/Pull/Legs

Name: focus, train weak areas, deload

College & Year: ACT AD 1 weeks included
Age:
Gender: Short-term Training Program
Height:
Weight:
Day Focus Activities
Long-term Training Program
Monday Upper Body Strength Bench Press, Rows,
Pull-ups (5x5)
Phase Focus Goal
Tuesday Lower Body Strength Squats, Deadlifts
Month 1-2 Strength Base Build foundational
(5x5)
strength
Wednesday Rest Light stretching,
Month 3-4 Hypertrophy Training Increase muscle size
mobility work
Month 5-6 Advanced Maximize muscle
Thursday Upper Hypertrophy Incline Dumbbell
Hypertrophy growth and recovery
Press, Dips, Lateral
Raises, Triceps
Medium-term Training Program extensions (3x12-15)

Friday Lower Hypertrophy Romanian Deadlifts,

Month Activities Goblet Squats,
Lunges (3x12-15)
Month 1 Compound lifts: Bench, Squats,
Deadlifts (5x5 heavy) + Core Saturday Legs & Abs Leg Press, Calf
(planks, sit-ups) Raises, Planks,
Hanging Leg Raises
Month 2 Increase volume: Add 1-2 sets to (3x15-20)
compound lifts, introduce
accessory work Sunday Rest Walking or light yoga

Month 3-4 Split workouts: Upper/Lower

body training 4x/week,
high-volume hypertrophy
Cutting Program Short-term Training Program (Micro)
Name:
College & Year: ACT AD 1 Day Focus Activities
Age:
Gender: Monday Full-Body Circuit Push-ups, Squats,
Dumbbell Press,
Height:
Burpees (3 rounds of
Weight: 20 reps)
Long-term Training Program (Macro) Tuesday HIIT 20s sprint, 40s walk
(10 rounds)
Months Focus Goal
Wednesday Strength Deadlifts, Bench
Month 1 Fat Loss Foundation Establish calorie Press, Rows
deficit, build stamina (3x8-10)
Month 2 Fat Loss Foundation Establish calorie Thursday Rest Stretching or light
deficit, build stamina yoga
Month 3 Advanced Fat Maximize fat loss, Friday Cardio & Core 30-min run +
Burning maintain lean muscle Russian Twists,
Planks, Mountain
Month 4 Advanced Fat Maximize fat loss,
Climbers (3x15-20)
Burning maintain lean muscle
Saturday Strength + Recovery Lunges, Kettlebell
Swings, Goblet
Medium-term Training Program (Meso) Squats (3x12-15)

Week Activities Sunday Rest Yoga or light walk

Week 1-2 Cardio (HIIT, steady-state

running), moderate weights

Week 3-4 Add bodyweight circuits,

increase intensity of cardio

Week 5-6 Combine strength and cardio:

Supersets, circuits, hill sprints
Stamina/Strength Program for strength sessions
Name:
College & Year: ACT AD 1 Week 3-4 Power-focused training: Hill
sprints, deadlifts, push press
Age:
Gender: Week 5 Combine endurance and
Height: strength: Circuits and long
Weight: sessions

Long-Term Program
Short-term Program
Months Focus Goal
Day Focus Activities
Month 1 Build Endurance Establish
cardiovascular base Monday Endurance 60-min cycling or
running
Month 2 Build Endurance Establish
cardiovascular base Tuesday Strength Deadlifts, Push
Press, Pull-ups (4x5
Month 3 Develop Strength & Enhance muscular
heavy)
Power and explosive
strength Wednesday Rest Light mobility work
Month 4 Develop Strength & Enhance muscular Thursday Sprint Intervals 30s sprint, 1 min
Power and explosive walk (8 rounds)
strength
Friday Full-Body Circuit Dumbbell exercises,
Month 5 Peak Performance Maximize stamina burpees, core work
and strength (30 mins)

Saturday Hill Runs & Core 10x hill sprints +

Medium-term Program Plank holds, Leg
Raises
Week Activities
Sunday Active Rest Yoga or light stretch
Week 1 Long-distance cardio (cycling,
running), light strength training

Week 2 Add intervals, increase weights