Program Design
Bryce Regan
Liberty University
EXSC 505 Foundations of Human Performance
Dr. Andrew Bosak
December 3rd, 2025
Introduction
The client that I chose for the program design is a 38-year-old man who is 5’8 and
approximately 220lbs. Our main goal for this training program design is to target his obese
stature and help him get into a more manageable BMI for his height and physical abilities. The
reason that I chose a client like this is that it is very similar to my own story. I thought it would
be very interesting to plan a program for someone who was in a similar position to myself
before I started a dedicated strength and resistance training program. Being able to view a
scenario such as this from a difference in perspective will hopefully prove to be beneficial as I
advance in my career. In developing this program tailored towards the individual, we hope to
improve quality of life, and maintain an overall healthier and more active lifestyle moving
forward.
Client Profile
The client has a fairly typical background. He had a decently active lifestyle in his youth,
but never followed a dedicated workout program, and never played any sports other than
locally with friends or family. This continued into early adulthood, when he joined the military in
his early twenties. While the client never followed any fitness program, he joined the military
nearly underweight at 135lbs. The simple change in lifestyle had him gain nearly twenty pounds
over the 8-week boot-camp and he began to approach a normal, healthy weight. After this,
however, it became hard to maintain a healthy lifestyle and most of this time was spent
indulging in unhealthy life choices. After marriage and family life advanced the client began to
approach his mid to late twenties, any fitness was abandoned as it was not required in the
civilian world, and he quickly began to gain weight. Eventually, he started to approach nearly
220lbs. The client works a full-time job supporting his family and spends most of his time at a
desk behind a computer. His diet today consists of mostly whatever he can find to eat for
breakfast and lunch while working and the only consistent meal is dinner with his family. A
dedicated diet is not followed, and the client has never tracked any macronutrients. He had
surgery to repair a torn labrum in his shoulder while in the military. While the injury is healed,
the shoulder is noticeably weaker, and only minor steps were taken in physical therapy to build
strength back up in the shoulder.
The client’s personal goals involve losing fat and getting back to a healthy weight in order
to maintain a more active lifestyle. He hopes to build muscle and improve overall cardiovascular
and muscular health. As many activities in his daily life are affected, he hopes to see the abilities
of his shoulder return to preinjury form. Also, the overall lack of strength in the affected
shoulder is a concern. A medical professional has cleared the client to engage in a resistance
training program. Since the client has never followed a dedicated program before, we will begin
with a 4 day per week program split into two, two-day alternating cycles of upper body and
lower body exercises with a recovery day mid-week and weekends. The program will consist of
both bodyweight and free weight training
Exercise Selection & Descriptions
Name Muscle Groups Targeted
Push-up Pectoralis major
Triceps Brachii
Anterior Deltoids
Barbell Bench Press Pectoralis major
Triceps Brachii
Anterior Deltoids
Dumbbell Row Latissimus Dorsi
Rhomboids
Trapezius
Seated Dumbbell Shoulder Press Anterior/posterior deltoids
Triceps Brachii
Dumbbell Hammer Curl Brachioradialis
Brachialis
Banded Tricep Overhead Extension Triceps Brachii
Bodyweight squats (transition to weighted) Quadriceps
Hamstrings
Glutes
Deadlift Glutes
Quadriceps
Hamstrings
Bodyweight lunges (transition to weighted) Quadriceps
Hamstrings
Glutes
Calves
Box Step-ups (transition to weighted) Quadriceps
Hamstrings
Glutes
Plank Rectus Abdominis
Transverse Abdominis
Obliques
Abmat Sit-ups Rectus Abdominis
Obliques
The above chart references the different resistance training exercises that I would like to
have the client focus on, and their targeted muscle groups They represent a well-balanced
combination of upper/lower body push and pull movements that when combined with
additional lifestyle changes, will be beneficial in helping the client achieve his ultimate goal of
fat loss, muscle gain, and overall improvement in quality of life.
Upper Body
The push-up is the first exercise on the list, and it represents a beginner bodyweight
exercise that is performed with the hands shoulder width apart while the body is kept straight
with the elbows fully extended in a plank position. The individual will lower themselves, keeping
their elbows inward until the chest touches the floor. At this point, they will push themselves
back up into the plank position that they started and continue so on and so forth. Progressions
can be made, and the client will be monitored to assess shoulder stability and other possible
limiting factors. The barbell bench press is performed on a rig, laying down on the back with the
barbell just under an arms distance above the body. The barbell is lifted off the rack and
lowered down to the chest and forcefully pushed back up repeating this movement as
necessary. This workout primarily targets the pectoralis major muscles which are responsible for
helping with pushing movements. Secondary muscles involved in the bench press include the
serratus anterior and core muscles for helping to stabilize the body during the overall
movement. The dumbbell row is a very beneficial exercise to help strengthen the shoulder
muscles. The exercise is performed by hinging at the hips, holding the dumbbell in a hang
position and pulling the dumbbell upwards towards your torso, while keeping the elbow in and
close to the body. This exercise will target the upper back muscles and rhomboids in the
shoulder blades.
The seated dumbbell shoulder press will also work to strengthen the shoulder muscles
and is performed sitting up straight on a bench either with or without back support. A dumbbell
is held in either hand or possibly both and forcefully pushed into a locked-out position overhead
and then lowered back slowly to the shoulder(s). The anterior/posterior and lateral deltoids will
be targeted as they are the main muscle group of the shoulders. The dumbbell hammer curl is
performed while standing or seated. The dumbbell is raised in a hammer position which targets
the brachialis in comparison to traditional curls. The dumbbell is raised with a two second
cadence and lowered back down to the starting position in a three second cadence. This
movement minimizes bicep involvement and works to target the brachialis muscle. For the
banded overhead triceps extension, a band will be looped to a rig about a foot over the client’s
head. They will then loop their hands through and grab the band while they turn around and
walk outward with their hand and arm overhead. As they walk forward the arm will stretch
backwards until they feel resistance. At this point they will pull the arm forward and backwards
ensuring a deep even stretch in the triceps brachii.
Lower Body
In bodyweight squats, the hips will be shifted back and the individual will essentially sit
down in the air while lowering their body to where the thighs move below parallel to the floor,
essentially bringing the hip crease below the knees and standing back up again. This exercise
targets the major muscle groups of the legs and glutes and is essential in providing strength to
these major muscle groups. It is imperative to ensure that the knees align the toes when
lowering and to maintain proper form to minimize the knees crashing inwards. After 2 weeks,
progressions will be made to facilitate weighted squats. A dumbbell or other variation may be
used. The deadlift is the next lower-body exercise that will be utilized. In this exercise, the
barbell is gripped while the individual is standing in a slightly bent position. The person then
stands up in a locked-out position with the weighted barbell in hand, before lowering it back
down to the ground and repeating again as necessary. In the next exercise, bodyweight lunges,
the individual will start in a standing position, and step forward with one leg while touching the
knee of the other leg on to the floor before pushing themselves back up and returning to a
standing position by bringing the front foot backwards. This is another exercise that I plan to use
progressions after a 2-week period by adding weight for the client. Either in the form of a
dumbbell or barbell as they build up technique.
The next lower-body exercise to be utilized is the box step-up. This will be performed
with a plyo box that is a specific height. The individual stands on either side of the box and
places one foot on top of the box with the full foot. The individual then pushes themselves to
the top of the box and stands tall with both feet planted. Then with one foot the individual
steps backwards off the box onto the floor and bring the other foot down back into a standing
position on the side of the box. This is also one that can be done with various progressions of
box height. As soon as the technique is learned, the plan is to add weight to the step-ups and
increase the box height. The plank is the next lower-body exercise to be utilized in the training
program. IN the plank the individual stays in a push-up position for various amounts of time.
Weight can be added and various movement changes can be performed to better challenge the
individual as they advance in the program and technique improves. Finally, the abmat sit-up will
be used in order to target a full range of motion versus a traditional sit-up. The rounder side of
the ab-mat will be placed at the small of the back and the individual will lean bac touch their
hands behind the head. They will then sit-up and pass their hip crease before lowering back
down with the hands over the head.
Training Schedule
Weekly Training Schedule
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Upper body
day #1
Lower body
day #1
REST Upper body
day #2
Lower body
day #2
REST REST/Active
Recovery
(Walk, Swim,
Stretch)
The above training schedule represents how each day will be prescribed to the client and
what the focus of each day will inevitably be. As stated previously, the client will be instructed to
follow a 2-day of work and 1 day of rest training schedule. The beginning of the week will
alternate between upper and lower body with there being a rest day in the middle of the week,
while the second half of the week has day 2 of each focus. I left time for an active recovery day
at the end of week which is intended for the individual to just walk, stretch, or swim to aide in
recovery, and keep the body moving. While the chart below will detail each specific type of
training day and break down each session into the specific movements and repetition schemes.
The active recovery day at the end of the week is at the discretion of the individual but it is
recommended for them to participate in at least 30 minutes of walking or light jogging and to
focus on mobility and stretching to prepare the body for the coming weeks’ resistance training
schedule, as well as rest periods to be followed.
Lower-Body Day
Exercise Reps/Sets & Rest Rest Notes
Bodyweight Squats 3 sets of 10 reps 60-90 seconds This is one where we will
begin with bodyweight and
transition in weeks 3-4 to
weighted squats with a
dumbbell or kettlebell
Deadlift 3 sets of 8 reps 2 mintutes Focus on form and no back
rounding. Will keep weight
light for first few weeks and
increase as form and
technique improve
Bodyweight Lunges 3 sets of 12 reps per leg 90 seconds Keep chest upright and
ensure that stance is not
too narrow
Box Step-ups 3 sets of 8-10 reps per leg 2 minutes Ensure the full foot is
planted on the box and the
hips are opened at the top
before stepping down
Plank 3 sets of 30-60 seconds 60 seconds Focus on keeping the back
straight tand head from
dropping below the
shoulder line
Abmat Sit-ups 3 sets of 12-15 reps 60 seconds Focus on extending the
armsback behind the head
and keeping the small of
the back against the abmat.
Pass hip crease at the top
of the sit-up
Upper-Body Day
Exercise Reps/Sets & Rest Rest Notes
Push-ups 3 sets of 10-12 reps 60-90 seconds Focus on keeping the
elbows tight to the body
and lowering the chest all
the way to the floor. Start
from knees or incline if
technique is being learned
Barbell Bench Press 3 sets of 8-10 reps 90 seconds When 10 repetitions
becomes easier than
weight can be increased as
long as form is not
compromised
Dumbbell Row 3 sets of 8-12 reps 60 seconds Focus on pulling the elbow
towards the hip and
keeping it tucked in tightly
Seated Dumbbell Shoulder
Press
3 sets of 8-10 reps 60 seconds Keep core tight and try to
touch bicep to ear for a full
lockout overhead
Dumbbell Hammer Curls 3 sets of 10-12 reps 60 seconds Slow controlled reps. Two
seconds up and three
seconds down
Banded Tricep Overhead
Extension
3 sets of 10-12 reps 60 seconds Choose a band that allows
the repetitions to be
completed without elbows
flaring outwards
Conclusion
This training program was designed with the needs analysis of the client being the main
consideration in the determination of the specific exercises along with the repetition schemes
to be followed. With the ultimate goals of losing weight, maintaining a healthy lifestyle going
forward and gaining muscle mass, with special consideration given towards the overall
improvement of a nagging shoulder injury after labrum repair nearly a decade ago. While the
program follows a simple structure, it allows the individual optimal time for recovery from week
to week. It also allows for the addition of weighted exercises to replace the compound
movements being learned in the early weeks of the training schedule. These incudes the ability
to add weight to the step-ups, bench press, seated dumbbell press, and even the abmat sit-ups.
This will provide the ability for advancement and overall muscle growth as the cycle advances
from week to week. I believe that if the client follows the dedicated program while coupling it
with healthier lifestyle choices when it comes to nutrition, that he will be able to reach his
ultimate goal of 40 pounds lost and an overall healthier, active lifestyle.
