HIGH SCHOOL PE

Create Your Own

Strength Training Program
Complete the 4 steps below to design your own strength training program.
Step 1 – Select an ST Goal What do I want to achieve?
Strength Training Goals
Muscular General Muscle
Muscular Strength
Endurance Fitness
% E-1RM for PX 40% - 60% 60% - 80% > 80%
Sets per Exercise 2-3 3-5 3-5
Repetitions per set 12 - 20 8 - 12 1-5
Rest between sets 20 - 30 seconds 45 - 90 seconds 2 - 4 minutes

Step 2 – Select a Daily Routine How will I organize my daily workout?

Determine how you will conduct your daily workout by selecting one of the routines below
Each workout session will include:
Total Body Exercises for the total body: upper, core, and lower.
Pushing exercises (e.g. bench press, dips, shoulder press, etc.) and pulling
Push/Pull
exercises (e.g. upright row, pull ups, bicep curl, etc.).
Exercises for only upper body (chest, shoulders, back arms) OR lower
Upper/Lower
body (legs). Upper and lower body workouts are alternated each session
Other Explain your own:

Step 3 – Select ST Exercises What exercises will I include in my program?

Refer to ST Content Cards for options. For each category, select 4 exercises in addition to the PX.
ST Exercises
Category
PX 1 2 3 4
CHEST Bench Press
BACK Bent Over Row
SHOULDERS Shoulder Press
ARMS Biceps Curl
LEGS Squat
FUN-FIT ---
FUN-FIT ---

Step 4 – Sequence ST Exercises In what order will I complete ST exercises?

Refer to the Create Your Own Strength Training Program Log. List 10 exercises per day. Select
exercises from Step 3 to create your daily sequence. You will use the log to keep track of your
personal progress.