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1.1. What is Physical Fitness

Program Design Case 

Client Profile 

  • Client Name: Manal 
  • Resting Heart Rate: 70 BPM
  • Age: 40 years old
  • Weight: 85 kg 
  • Height: 174 cm
  • Percentage Body (Fat%): 40%


Manal is a kindergarten teacher who works 3 days a week with housewife duties for 4 children. 

She can work out just for 3 days at the gym. With the goal to improve her body re-composition with a modest expectation to do this. 


Manal has no previous injuries or any health issues that could stop her from doing any kind of activities without any restrictions. She trains at a gym full of all the equipment needed. 


1. Calculate Manal Target Heart rate 

2. Assign the total weekly set volume 

3. Design a three-day training program enrolling the exercise, warm-up sets, working sets, intensities, repletion and rest periods. 

4. Feel free to add any additional notes. 


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