6 week training program

I am going to design a 6 week mesocycle training program for a weight

lifter; my training program will help the weight lifter reach their peak
performance by the end of the six weeks. Every week the intensity of the
training will increase so that the weight lifter can improve every week until
they are at the best at the end of the training program. Below is a table
that shows how each week changes to increases the demands of exercise
and performance, this would be by increasing the weight, reps and sets
that the weight lifter does. The weight machines in the gym have numbers
of the weight so each week will increase by 1 or 2 blocks which will be 5kg
or 10kg and the resistance machines like the dip machine will have the
weight decreased.

As you can see each week gets harder this is so that the level of performance
can improve of the weeks, you will notice that week 4 drops this is because this
is a rest week. As you can see by the table week 6 is when the weight lifter will
be at their best this is their peak period, I will now go into more detail about each
of the 6 weeks.
I am now going to break the weeks down into day so that you can see what is
happening on everyday of the 6 week training program, with each table I will tell
you what is happening on everyday of the week and this includes type of
exercise that they do on each day. When weight lifting you want to aim for 8 – 10
reps with each exercise to improve strength.

Monday

Legs

On this day they will focus on the upper and lower legs of the body.

exercise Reps / sets weight

Leg press 10 / 3 110kg
Leg curl 10 / 3 20kg on D7
Squats 10 / 3 10kg
Leg extension 10 / 3 20kg

Tuesday
Arms

In this day they will focus on the shoulders, triceps and biceps.

exercise Reps / sets weight

Bicep curl with dumbbell 10 /3 7.5
Pull / chin ups 5/ 3 Body weight
Dips machine 10 /3 30
Shoulder press 10 /3 15

Wednesday

Stretches and flexibility

On this day they can have a rest day so they can stretch and work on their
flexibility.

Sit and reach – see how far you can reach trying to get past your toes.

Flexion test – lie on your front and stand up with your hands and see how far
your back can flex.

Static tests – stand up with feet apart or together and try and touch the floor
with your hands.

Dynamic

Consists of controlled joint swings and turns to help increase the range of motion
at a joint, moving the joint helps with the flexibility. here are the types of
dynamic stretches.

Wrists, arms, neck, back, hips, legs, ankles.

Ballistic stretching

Consists of trying to attempt to force the moving body or a limb beyond its
normal range of movement, the stretching involves moving for example jogging
then lunging.

Static

This is when you get someone else to help you stretch and it can be good
because someone else will be able to stretch you further then you can by
yourself, an example would be lying on the floor and getting someone to raise
your leg to or past a 90 degree angle.
Thursday

Core and back

On this day they will focus on the core and lower back of the body.

exercise Reps / sets weight

Sit up machine 10 / 3 40kg
Pull over 10 / 3 20kg
Oblique twist 10 / 3 20kg
Sit up bench incline 10 / 3 Body weight
Lat pull down 10 / 3 25kg
Seated row 10 / 3 30kg
Pull up machine 10 / 3 30kg
Bicep curl seated row 10 / 3 30kg
machine
Chest

On this day they will focus on their chest and back

exercise Reps / sets weight

Press up 10 / 3 Body weight
Bench press 10 / 3 20kg
Pec deck 10 / 3 15kg
Chest press 10 / 3 30kg

Saturday

Stretches and flexibility

On this day they can have a rest day so they can stretch and work on their
flexibility.

Sit and reach – see how far you can reach trying to get pas your toes.

Flexion test – lie on your front and stand up with your hands and see how far
your back can flex.

Static tests – stand up with feet apart or together and try and touch the floor
with your hands.

Dynamic
Consists of controlled joint swings and turns to help increase the range of motion
at a joint, moving the joint helps with the flexibility. here are the types of
dynamic stretches.

Wrists, arms, neck, back, hips, legs, ankles.

Ballistic stretching

Consists of trying to attempt to force the moving body or a limb beyond its
normal range of movement, the stretching involves moving for example jogging
then lunging.

Static

This is when you get someone else to help you stretch and it can be good
because someone else will be able to stretch you further then you can by
yourself, an example would be lying on the floor and getting someone to raise
your leg to or past a 90 degree angle.

Sunday

All over circuit training

On this day they we be working all of the body muscles for a 30 second period.

Sit ups Push ups

Skipping circuit training

Shuttle run

Triceps dips Step ups

6 week aim

The weight lifter is stared a light workout for the first week to help them get used
to the weight and the rep that they will be doing, over the weeks the reps, sets
and weight will increase to help build strength.
In this week the training is going to change because we want the weight lifter to
improve so we are going to progress onto a higher training stage so that the
strength of the person can improve over the weeks, in this week the weight is
going to change, but the reps and sets are going to stay the same so that the
person can work on improving the amount of weight they can lift. Here is a table
to so how the week is going to change compared to the intensity of the first
week, when weight lifting you want to aim for 8 – 10 reps with each exercise to
improve strength.

As you can see the training has increased by 5kg with the weight machines for
everyday apart from the two rest days, the intensity has increased because on
this week the weight is going to be increased to try on progress onto a high
strength level.

Monday

Legs

On this day they will focus on the upper and lower legs of the body.

exercise Reps / sets weight

Leg press 10 / 3 120kg
Leg curl 10 / 3 25kg on D7
Squats 10 / 3 15kg
Leg extension 10 / 3 25kg

Tuesday

Arms

In this day they will focus on the shoulders, triceps and biceps.

exercise Reps / sets weight

Bicep curl with dumbbell 10 /3 10
Pull / chin ups 5/ 3 Body weight
Dips machine 10 /3 25
Shoulder press 10 /3 20

Wednesday

Stretches and flexibility

On this day they can have a rest day so they can stretch and work on their
flexibility.

Sit and reach – see how far you can reach trying to get pas your toes.

Flexion test – lie on your front and stand up with your hands and see how far
your back can flex.

Static tests – stand up with feet apart or together and try and touch the floor
with your hands.

Dynamic

Consists of controlled joint swings and turns to help increase the range of motion
at a joint, moving the joint helps with the flexibility. here are the types of
dynamic stretches.

Wrists, arms, neck, back, hips, legs, ankles.

Ballistic stretching

Consists of trying to attempt to force the moving body or a limb beyond its
normal range of movement, the stretching involves moving for example jogging
then lunging.

Static

This is when you get someone else to help you stretch and it can be good
because someone else will be able to stretch you further then you can by
yourself, an example would be lying on the floor and getting someone to raise
your leg to or past a 90 degree angle.

Thursday

Core and back

On this day they will focus on the core and lower back of the body.

exercise Reps / sets weight

Sit up machine 10 / 3 45kg
Pull over 10 / 3 25kg
Oblique twist 10 / 3 25kg
Sit up bench incline 10 / 3 Body weight
Lat pull down 10 / 3 30kg
Seated row 10 / 3 35kg
Pull up machine 10 / 3 25kg
Bicep curl seated row 10 / 3 35kg
machine
Friday
Chest

On this day they will focus on their chest and back

exercise Reps / sets weight

Press up 10 / 3 Body weight
Bench press 10 / 3 25kg
Pec deck 10 / 3 20kg
Chest press 10 / 3 35kg

Saturday

Stretches and flexibility

On this day they can have a rest day so they can stretch and work on their
flexibility.

Sit and reach – see how far you can reach trying to get pas your toes.

Flexion test – lie on your front and stand up with your hands and see how far
your back can flex.

Static tests – stand up with feet apart or together and try and touch the floor
with your hands.

Dynamic

Consists of controlled joint swings and turns to help increase the range of motion
at a joint, moving the joint helps with the flexibility. here are the types of
dynamic stretches.

Wrists, arms, neck, back, hips, legs, ankles.

Ballistic stretching

Consists of trying to attempt to force the moving body or a limb beyond its
normal range of movement, the stretching involves moving for example jogging
then lunging.

Static

This is when you get someone else to help you stretch and it can be good
because someone else will be able to stretch you further then you can by
yourself, an example would be lying on the floor and getting someone to raise
your leg to or past a 90 degree angle.
Sunday

All over circuit training

On this day they we be working all of the body muscles for a 30 second period.

In this week the person should be able to do more of the exercises in the same
amount of time with each station.

Sit ups Push ups

Skipping circuit training

Shuttle run

Triceps dips Step ups

6 week aim

The weight lifter is getting stronger because now they can lift more weight than
they could before so they are slowly heading towards there 6 week goal.
In this week the training is going to chance again because the weight and sets
are going to be increased so that the weight lifter has to work harder because
they will be doing more sets with a higher weight, the weight has been increased
or decreased again by another 5kg or 10kg to improve the persons strength.
When weight lifting you want to aim for 8 – 10 reps with each exercise to
improve strength.

Monday
Legs

On this day they will focus on the upper and lower legs of the body.

exercise Reps / sets weight

Leg press 10 / 4 130kg
Leg curl 10 / 4 30kg on D7
Squats 10 / 4 20kg
Leg extension 10 / 4 30kg

Tuesday

Arms

In this day they will focus on the shoulders, triceps and biceps.

exercise Reps / sets weight

Bicep curl with dumbbell 10 /4 12.5
Pull / chin ups 5/ 4 Body weight
Dips machine 10 /4 20
Shoulder press 10 /4 25

Wednesday

Stretches and flexibility

On this day they can have a rest day so they can stretch and work on their
flexibility.

Sit and reach – see how far you can reach trying to get pas your toes.

Flexion test – lie on your front and stand up with your hands and see how far
your back can flex.

Static tests – stand up with feet apart or together and try and touch the floor
with your hands.

Dynamic

Consists of controlled joint swings and turns to help increase the range of motion
at a joint, moving the joint helps with the flexibility. here are the types of
dynamic stretches.

Wrists, arms, neck, back, hips, legs, ankles.

Ballistic stretching
Consists of trying to attempt to force the moving body or a limb beyond its
normal range of movement, the stretching involves moving for example jogging
then lunging.

Static

This is when you get someone else to help you stretch and it can be good
because someone else will be able to stretch you further then you can by
yourself, an example would be lying on the floor and getting someone to raise
your leg to or past a 90 degree angle.

Thursday

Core and back

On this day they will focus on the core and lower back of the body.

exercise Reps / sets weight

Sit up machine 10 / 4 50kg
Pull over 10 / 4 30kg
Oblique twist 10 / 4 30kg
Sit up bench incline 10 / 4 Body weight
Lat pull down 10 / 4 35kg
Seated row 10 / 4 40kg
Pull up machine 10 / 4 20kg
Bicep curl seated row 10 / 4 40kg
machine
Friday

Chest

On this day they will focus on their chest and back

exercise Reps / sets weight

Press up 10 / 4 Body weight
Bench press 10 / 4 27.5kg
Pec deck 10 / 4 25kg
Chest press 10 / 4 40kg

Saturday

Stretches and flexibility

On this day they can have a rest day so they can stretch and work on their
flexibility.

Sit and reach – see how far you can reach trying to get pas your toes.

Flexion test – lie on your front and stand up with your hands and see how far
your back can flex.
Static tests – stand up with feet apart or together and try and touch the floor
with your hands.

Dynamic

Consists of controlled joint swings and turns to help increase the range of motion
at a joint, moving the joint helps with the flexibility. Here are the types of
dynamic stretches.

Wrists, arms, neck, back, hips, legs, ankles.

Ballistic stretching

Consists of trying to attempt to force the moving body or a limb beyond its
normal range of movement, the stretching involves moving for example jogging
then lunging.

Static

This is when you get someone else to help you stretch and it can be good
because someone else will be able to stretch you further then you can by
yourself, an example would be lying on the floor and getting someone to raise
your leg to or past a 90 degree angle

Sunday

All over circuit training

On this day they we be working all of the body muscles for a 30 second period.

In this week the person should be able to do more of the exercises in the same
amount of time with each station then they did in the last week.

Sit ups Push ups

Skipping circuit training

Shuttle run

Triceps dips Step ups

6 week aim
In this week the person has been lifting a heavier weight and being doing more
sets to increase their strength even more by pushing them harder to lift a
heavier weight more times. They are getting closer to their 6 week aim. The
reason i have give them 4 sets is because then if they can do more with this
weight it won’t be as hard when they try lifting a heavier weight.
In this week the person will get the rest a bit to help their bodies recover
because they need time to recover with the extra weights and exercises they
have been doing, they will continue to exercise but it will only be light exercise.
The week will allow the muscles to recover and grow stronger though recovery so
they will be better when they come back to continue training harder again.

Monday

Legs

On this day they will focus on the upper and lower legs of the body.

exercise Reps / sets weight

Leg press 10 / 4 110kg
Leg curl 10 / 4 20kg on D7
Squats 10 / 4 10kg
Leg extension 10 / 4 20kg

Tuesday

Arms

In this day they will focus on the shoulders, triceps and biceps.

exercise Reps / sets weight

Bicep curl with dumbbell 10 /4 7.5
Pull / chin ups 5/ 4 Body weight
Dips machine 10 /4 30
Shoulder press 10 /4 15
Wednesday

Stretches and flexibility

On this day they can have a rest day so they can stretch and work on their
flexibility.

Sit and reach – see how far you can reach trying to get pas your toes.

Flexion test – lie on your front and stand up with your hands and see how far
your back can flex.

Static tests – stand up with feet apart or together and try and touch the floor
with your hands.

Dynamic

Consists of controlled joint swings and turns to help increase the range of motion
at a joint, moving the joint helps with the flexibility. here are the types of
dynamic stretches.

Wrists, arms, neck, back, hips, legs, ankles.

Ballistic stretching

Consists of trying to attempt to force the moving body or a limb beyond its
normal range of movement, the stretching involves moving for example jogging
then lunging.

Static

This is when you get someone else to help you stretch and it can be good
because someone else will be able to stretch you further then you can by
yourself, an example would be lying on the floor and getting someone to raise
your leg to or past a 90 degree angle.

Thursday

Core and back

On this day they will focus on the core and lower back of the body.

exercise Reps / sets weight

Sit up machine 10 / 4 40kg
Pull over 10 / 4 20kg
Oblique twist 10 / 4 20kg
Sit up bench incline 10 / 4 Body weight
 Lat pull down 10 / 4 25kg
Seated row 10 / 4 30kg
Pull up machine 10 / 4 30kg
Bicep curl seated row 10 / 4 30kg
machine

Friday

Chest

On this day they will focus on their chest and back

exercise Reps / sets weight

Press up 10 / 4 Body weight
Bench press 10 / 4 20kg
Pec deck 10 / 4 15kg
Chest press 10 / 4 30kg

Saturday

Stretches and flexibility

On this day they can have a rest day so they can stretch and work on their
flexibility.

Sit and reach – see how far you can reach trying to get pas your toes.

Flexion test – lie on your front and stand up with your hands and see how far
your back can flex.

Static tests – stand up with feet apart or together and try and touch the floor
with your hands.

Dynamic

Consists of controlled joint swings and turns to help increase the range of motion
at a joint, moving the joint helps with the flexibility. here are the types of
dynamic stretches.

Wrists, arms, neck, back, hips, legs, ankles.

Ballistic stretching

Consists of trying to attempt to force the moving body or a limb beyond its
normal range of movement, the stretching involves moving for example jogging
then lunging.
Static

This is when you get someone else to help you stretch and it can be good
because someone else will be able to stretch you further then you can by
yourself, an example would be lying on the floor and getting someone to raise
your leg to or past a 90 degree angle.

Sunday

All over circuit training

On this day they we be working all of the body muscles for a 30 second period.

Sit ups Push ups

Skipping circuit training

Shuttle run

Triceps dips Step ups

6 week aim

This week is all about recovery but recovery is needed to that the body can
adjust to its new demanding state, the rest week is the same as the first week
put there are more sets to make it a bit harder so that they are not returning to
where they started and don’t feel like to weight is to easy because they have to
do more sets.
this week will be really hard because they will have to work harder because they
have just been on a week of rest so now they will be working harder but the
week rest should of helped then to recover and become stronger.

Monday

Legs

On this day they will focus on the upper and lower legs of the body.

exercise Reps / sets weight

Leg press 10 / 3 140kg
Leg curl 10 / 3 35kg on D7
Squats 10 / 3 25kg
Leg extension 10 / 3 35kg

Tuesday

Arms

In this day they will focus on the shoulders, triceps and biceps.

exercise Reps / sets weight

Bicep curl with dumbbell 10 /3 12.5
Pull / chin ups 5/ 3 Body weight
Dips machine 10 /3 15
Shoulder press 10 /3 30

Wednesday

Stretches and flexibility

On this day they can have a rest day so they can stretch and work on their
flexibility.

Sit and reach – see how far you can reach trying to get pas your toes.

Flexion test – lie on your front and stand up with your hands and see how far
your back can flex.

Static tests – stand up with feet apart or together and try and touch the floor
with your hands.

Dynamic
Consists of controlled joint swings and turns to help increase the range of motion
at a joint, moving the joint helps with the flexibility. here are the types of
dynamic stretches.

Wrists, arms, neck, back, hips, legs, ankles.

Ballistic stretching

Consists of trying to attempt to force the moving body or a limb beyond its
normal range of movement, the stretching involves moving for example jogging
then lunging.

Static

This is when you get someone else to help you stretch and it can be good
because someone else will be able to stretch you further then you can by
yourself, an example would be lying on the floor and getting someone to raise
your leg to or past a 90 degree angle.

Thursday

Core and back

On this day they will focus on the core and lower back of the body.

exercise Reps / sets weight

Sit up machine 10 / 3 55kg
Pull over 10 / 3 35kg
Oblique twist 10 / 3 35kg
Sit up bench incline 10 / 3 Body weight
Lat pull down 10 / 3 40kg
Seated row 10 / 3 45kg
Pull up machine 10 / 3 15kg
Bicep curl seated row 10 / 3 45kg
machine
Friday

Chest

On this day they will focus on their chest and back

exercise Reps / sets weight

Press up 10 / 3 Body weight
Bench press 10 / 3 30kg
Pec deck 10 / 3 30kg
Chest press 10 / 3 45kg

Saturday

Stretches and flexibility

On this day they can have a rest day so they can stretch and work on their
flexibility.

Sit and reach – see how far you can reach trying to get pas your toes.

Flexion test – lie on your front and stand up with your hands and see how far
your back can flex.

Static tests – stand up with feet apart or together and try and touch the floor
with your hands.

Dynamic

Consists of controlled joint swings and turns to help increase the range of motion
at a joint, moving the joint helps with the flexibility. here are the types of
dynamic stretches.

Wrists, arms, neck, back, hips, legs, ankles.

Ballistic stretching

Consists of trying to attempt to force the moving body or a limb beyond its
normal range of movement, the stretching involves moving for example jogging
then lunging.

Static

This is when you get someone else to help you stretch and it can be good
because someone else will be able to stretch you further then you can by
yourself, an example would be lying on the floor and getting someone to raise
your leg to or past a 90 degree angle

Sunday

All over circuit training

On this day they we be working all of the body muscles for a 30 second period.

In this week the person should be able to do more of the exercises in the same
amount of time with each station then they did in the last week.

Sit ups Push ups

 Skipping circuit training
Shuttle run

Triceps dips Step ups

6 week aim

In this week the sets have been put back to 3 so that the weight lifter can get
used to the weight load what i am going to do now is keep the reps a 3 because i
think that the weight at the 6 week will be just right so i think that there will be
no need for more sets, the person can now lift a heavier weight and are getting
closer to their 6 week aim.
In this week the weight lifter will be to their peak performance because they will
be at their strongest point and will be ready to peak at the end of this week, this
week the weight will be increased again so that the person hits their peak point
and will be a lot stronger than they were at the start.

Monday

Legs

On this day they will focus on the upper and lower legs of the body.

exercise Reps / sets weight

Leg press 10 / 3 150kg
Leg curl 10 / 3 40kg on D7
Squats 10 / 3 30kg
Leg extension 10 / 3 40kg

Tuesday

Arms
In this day they will focus on the shoulders, triceps and biceps.

exercise Reps / sets weight

Bicep curl with dumbbell 10 /3 15
Pull / chin ups 5/ 3 Body weight
Dips machine 10 /3 10
Shoulder press 10 /3 35

Wednesday

Stretches and flexibility

On this day they can have a rest day so they can stretch and work on their
flexibility.

Sit and reach – see how far you can reach trying to get pas your toes.

Flexion test – lie on your front and stand up with your hands and see how far
your back can flex.

Static tests – stand up with feet apart or together and try and touch the floor
with your hands.

Dynamic

Consists of controlled joint swings and turns to help increase the range of motion
at a joint, moving the joint helps with the flexibility. here are the types of
dynamic stretches.

Wrists, arms, neck, back, hips, legs, ankles.

Ballistic stretching

Consists of trying to attempt to force the moving body or a limb beyond its
normal range of movement, the stretching involves moving for example jogging
then lunging.

Static

This is when you get someone else to help you stretch and it can be good
because someone else will be able to stretch you further then you can by
yourself, an example would be lying on the floor and getting someone to raise
your leg to or past a 90 degree angle.

Thursday
Core and back

On this day they will focus on the core and lower back of the body.

exercise Reps / sets weight

Sit up machine 10 / 3 60kg
Pull over 10 / 3 40kg
Oblique twist 10 / 3 40kg
Sit up bench incline 10 / 3 Body weight
Lat pull down 10 / 3 45kg
Seated row 10 / 3 50kg
Pull up machine 10 / 3 10kg
Bicep curl seated row 10 / 3 50kg
machine
Friday

Chest

On this day they will focus on their chest and back

exercise Reps / sets weight

Press up 10 / 3 Body weight
Bench press 10 / 3 40kg
Pec deck 10 / 3 35kg
Chest press 10 / 3 50kg

Saturday

Stretches and flexibility

On this day they can have a rest day so they can stretch and work on their
flexibility.

Sit and reach – see how far you can reach trying to get pas your toes.

Flexion test – lie on your front and stand up with your hands and see how far
your back can flex.

Static tests – stand up with feet apart or together and try and touch the floor
with your hands.

Dynamic

Consists of controlled joint swings and turns to help increase the range of motion
at a joint, moving the joint helps with the flexibility. here are the types of
dynamic stretches.
Wrists, arms, neck, back, hips, legs, ankles.

Ballistic stretching

Consists of trying to attempt to force the moving body or a limb beyond its
normal range of movement, the stretching involves moving for example jogging
then lunging.

Static

This is when you get someone else to help you stretch and it can be good
because someone else will be able to stretch you further then you can by
yourself, an example would be lying on the floor and getting someone to raise
your leg to or past a 90 degree angle.

Sunday

All over circuit training

On this day they we be working all of the body muscles for a 30 second period.

In this week the person should be able to do more of the exercises in the same
amount of time with each station then they did in the last week.

Sit ups Push ups

Skipping circuit training

Shuttle run

Triceps dips Step ups

End of 6 weeks

Now at the end of the 6 weeks the weight lifter has become twice as strong
because they have doubled the amount of weight that they can lift. The person
will have become stronger and their strength will have improved, this can be
proven by comparing the 1st and 6th week together to see the difference and how
much they have improved.