APPENDIX: TRACKING FORMS & TEMPLATES
Appendix K
Sample 12-Week Workout Programs
Program 1: Beginner Full-Body (3×/week)
For: Training age 0–12 months. Sessions: Monday / Wednesday / Friday. Duration: 45–55 minutes.
Progression rule: When you complete all sets at the top of the rep range for 2 consecutive sessions → increase load by the smallest available increment.
Phase 1 (Weeks 1–4) — Technique Foundation
Session A (alternate with B)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Goblet squat | 3 | 12–15 | 90 sec |
| Dumbbell Romanian deadlift | 3 | 12–15 | 90 sec |
| Dumbbell bench press | 3 | 10–12 | 90 sec |
| Seated cable row / DB row | 3 | 10–12 | 90 sec |
| Dumbbell lateral raise | 3 | 15 | 60 sec |
| Plank | 3 | 30 sec | 60 sec |
Session B
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Leg press | 3 | 12–15 | 90 sec |
| Hip thrust (bodyweight/barbell) | 3 | 15 | 90 sec |
| Incline dumbbell press | 3 | 12 | 90 sec |
| Lat pulldown | 3 | 12 | 90 sec |
| Dumbbell curl | 3 | 12 | 60 sec |
| Tricep pushdown | 3 | 12 | 60 sec |
| Dead bug | 3 | 10 per side | 60 sec |
Phase 2 (Weeks 5–8) — Volume Increase
- Add 1 set to all compound movements (4 sets total)
- Introduce barbell squat and conventional deadlift (light load; prioritize technique)
- Add 10 min incline treadmill walk post-session
Phase 3 (Weeks 9–12) — Intensification
- Introduce progressive overload weekly; aim for 2.5–5kg increases on lower body, 1–2.5kg on upper body
- Add tempo work: 3 seconds eccentric (lowering) phase on all compound movements
- Add 1 LISS cardio session/week (30 min walking or cycling)
Program 2: Intermediate Upper/Lower Split (4×/week)
For: Training age 1–3 years. Sessions: Mon/Tue/Thu/Fri. Duration: 60–75 minutes.
Upper A (Monday)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell bench press | 4 | 5–8 | 2–3 min |
| Barbell / cable row | 4 | 6–8 | 2–3 min |
| Overhead press | 3 | 8–10 | 90 sec |
| Pull-up / lat pulldown | 3 | 8–12 | 90 sec |
| Incline dumbbell press | 3 | 10–12 | 90 sec |
| Face pull | 3 | 15–20 | 60 sec |
| Dumbbell curl | 3 | 12 | 60 sec |
Lower A (Tuesday)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell back squat | 4 | 5–8 | 3 min |
| Romanian deadlift | 4 | 8–10 | 2 min |
| Leg press | 3 | 10–15 | 90 sec |
| Leg curl | 3 | 10–12 | 90 sec |
| Walking lunge | 3 | 12 per leg | 90 sec |
| Calf raise | 4 | 15–20 | 60 sec |
| Plank / Ab wheel | 3 | 30–45 sec | 60 sec |
Upper B (Thursday) — Hypertrophy focus
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Incline barbell press | 4 | 8–12 | 90 sec |
| Cable row (wide grip) | 4 | 10–12 | 90 sec |
| Dumbbell shoulder press | 3 | 10–12 | 90 sec |
| Single-arm dumbbell row | 3 | 12 per side | 90 sec |
| Cable crossover / pec deck | 3 | 12–15 | 60 sec |
| Lateral raise | 3 | 15–20 | 60 sec |
| Hammer curl + skull crusher superset | 3 | 12 each | 90 sec |
Lower B (Friday) — Hypertrophy / posterior chain focus
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Conventional deadlift | 4 | 4–6 | 3 min |
| Hip thrust | 4 | 10–15 | 90 sec |
| Hack squat / front squat | 3 | 10–12 | 90 sec |
| Nordic curl / leg curl | 3 | 8–10 | 90 sec |
| Bulgarian split squat | 3 | 10 per leg | 90 sec |
| Leg extension (terminal) | 3 | 15–20 | 60 sec |
| Seated calf raise | 4 | 15–20 | 60 sec |
Program 3: Advanced Push/Pull/Legs (5–6×/week)
For: Training age 3+ years. Assumes solid technique on all major lifts.
| Day | Session | Volume |
|---|---|---|
| Monday | Push (Chest / Shoulders / Triceps) | 5 exercises × 4 sets |
| Tuesday | Pull (Back / Biceps / Rear delts) | 5 exercises × 4 sets |
| Wednesday | Legs (Quad / Hamstring / Glute / Calf) | 6 exercises × 4 sets |
| Thursday | Push (variation) | 5 exercises × 4 sets |
| Friday | Pull (variation) | 5 exercises × 4 sets |
| Saturday | Legs (variation) + abs | 6 exercises × 4 sets |
| Sunday | Rest / active recovery (walk, yoga) | — |
Advanced programming note: At this training age, manage fatigue carefully. Deload every 4–6 weeks (reduce volume by 40%; maintain intensity). Track weekly volume per muscle group (sets × reps): aim for 12–20 working sets per major muscle group per week.