Introduction:

Welcome to David’s Customized Workout Plan! This tailor-made workout is designed to help David build strength, improve endurance, enhance overall health, reach peak performance, and increase general fitness. David enjoys free weights, weightlifting, hiking, running, and high-intensity interval training (HIIT), and his workout duration preference is 1-2 hours. We will incorporate these elements into his exercise routine to provide an effective and enjoyable workout. Let’s embark on your fitness journey towards a stronger and healthier you!

Workout Details:

Warm-Up: Duration: 10 minutes Exercise: Begin with 5 minutes of light cardiovascular exercise such as brisk walking, cycling, or jogging. Followed by dynamic stretches targeting major muscle groups to prepare the body for the upcoming workout. RPE (Rate of Perceived Exertion): 2-3 (Light to Moderate)

Estimated Caloric Range: To estimate the caloric range burned during the workout, we’ll use David’s weight, height, and the chosen intensity level of the exercises. Please note that these are rough estimates and can vary based on individual factors. Weight: 195 pounds Height: 69 inches Caloric Range: Approximately 400-700 calories per hour*

Block 1: Strength Training Duration: 40 minutes RPE: 6-7 (High)

Exercise 1: Barbell Squats Instructions:

1. Position the barbell on your upper back and shoulders, gripping it slightly wider than shoulder-width apart.
2. Stand with your feet shoulder-width apart.
3. Bend your knees and lower your body into a squat position, keeping your chest up and knees tracking over your toes.
4. Push through your heels to return to the starting position.
5. Perform 8-10 reps.

Exercise 2: Deadlifts Instructions:

1. Stand with your feet shoulder-width apart, toes slightly turned out.
2. Bend down and grasp the barbell with a shoulder-width overhand grip.
3. Keeping your back straight and core engaged, lift the barbell by extending your hips and knees.
4. Stand tall with the barbell at hip level, then lower it back to the ground with control.
5. Perform 8-10 reps.

Exercise 3: Dumbbell Shoulder Press Instructions:

1. Hold a dumbbell in each hand at shoulder level, palms facing forward.
2. Stand with your feet hip-width apart and core engaged.
3. Press the dumbbells upward until your arms are fully extended overhead.
4. Lower the dumbbells back to shoulder level with control.
5. Perform 8-10 reps.

Exercise 4: Bent-Over Rows Instructions:

1. Hold a dumbbell in each hand, palms facing your body.
2. Bend forward at the hips, keeping your back straight and core engaged.
3. Let your arms hang naturally towards the floor.
4. Pull the dumbbells up towards your lower chest, squeezing your shoulder blades together.
5. Lower the dumbbells back to the starting position.
6. Perform 8-10 reps.

Block 2: Endurance Training (Hiking or Running) Duration: 30-45 minutes RPE: 5-6 (Moderate to High)

Exercise: Choose either hiking or running, depending on your preference and accessibility. Aim for a continuous, steady-paced activity that challenges your endurance.

• Hiking: Find a trail or hilly terrain that suits your fitness level and hike at a moderate pace, focusing on maintaining a consistent effort.
• Running: Lace up your running shoes and go for a jog or run outdoors or on a treadmill. Adjust the pace to your fitness level, aiming for a continuous effort that challenges your cardiovascular system.

Block 3: High-Intensity Interval Training (HIIT) Duration: 20 minutes RPE: 7-8 (High)

Exercise: Perform a HIIT workout incorporating bodyweight exercises or a combination of cardiovascular and strength exercises. Here’s an example circuit:

• Burpees: Perform as many reps as possible in 30 seconds, followed by a 15-second rest.
• Mountain Climbers: Perform as many reps as possible in 30 seconds, followed by a 15-second rest.
• Jump Squats: Perform as many reps as possible in 30 seconds, followed by a 15-second rest.
• High Knees: Perform as many reps as possible in 30 seconds, followed by a 15-second rest.
• Repeat the circuit for 3 rounds.

Cooldown: Duration: 10 minutes Exercise: Finish your workout with 5 minutes of light cardio exercise to gradually lower your heart rate. Followed by static stretches targeting major muscle groups to enhance flexibility and aid in recovery. RPE: 2-3 (Light to Moderate)

Remember to listen to your body and modify exercises as needed. Take breaks when necessary and gradually increase intensity over time. Consistency, patience, and proper form are key to achieving your fitness goals. Enjoy the workout and embrace the journey towards a stronger and healthier you!

*Caloric estimates are based on average values and may vary depending on individual factors. For a more accurate estimate, consider using specialized fitness trackers or consulting with a qualified fitness professional.