Case Study 12 Week Periodized Training Program for Peter Parker


Accordingto the client, training history is commendable and conceiving that heis good in shape, although this training will include regimen on howhe will lose his weight and live a systematic healthy lifestyle withrecommended diet and training program. On the first note, we musttake into account his 29% body fat, which somehow is life threateningand have a notable effect on his boilersuit strength. The practicalapproach is, therefore, one that will build on the client’sstrength and ability to lose weight and tone his body.

Periodization design


Weeks 1-5

Weeks 6-10

Weeks 11-12


  • 1-5




  • 12-15 reps

  • It should be dropping down up to 3-5 per set at the end of the week

  • Here you should use weight that ranges from 5-10 pounds that you can lift for a single repetitions

  • 9-11 reps per set

  • This will also go down as you increase the intensity through using 5-20 pounds more than in week 1-5

  • In the last phase, start dropping back down to 12-15 reps per set and run through through the four micro cycles until you are back to 3-4 or 5 reps per set


  • Walk to work

  • Take family walk after dinner

  • Walk first or run when doing errands

  • Play with your kids and go for a hike


In the first few weeks, the program will build on a substantialfoundation for the harder work to come. In this case, I recommendblock periodization method because of a 12-week plan. Train fourtimes a week, which is accompanied by two upper body and two lowerbody workouts. Start by executing each exercise with 50-70% of yourone rep max, choose the weight you can lift for a single repetition,and keep the sets and reps at the higher ends of the scale (4 sets of10-15 reps). In this phase, consume a variety of nutrient-dense foodsand beverages from the basic food groups while choosing the food thatlimits the intake of saturated cholesterol, salt, and Trans fats(Comana, 2011).


In this week, your will start by upping your intensity and increaseall your weights up to 79-90% of your one rep max. Lower your volumeby reducing sets and reps to five sets of five. Reduce to 75 minutesper week but incline your intensity from your little activities tohard one such as swimming, and running (Samuels &amp Media, 2015).To maintain steady and slow weight loss, you should decrease calorieintake while maintaining adequate nutrient intake and increasephysical activity


It is a week of realization of changes. Here you will have to dropvolume to your weight training sessions however, you must maintainthe intensity up to another scale. You will introduce high-intensityinterval training in your heart rate too. I recommend this because itis more effective for fat loss and fitness gain. To maintain bodyweight in the last phase, you should consume balance calories fromfoods and beverages with calories flourished. Similarly, to avoid anygradual weight gain, assume small decreases in food and beveragecalories and continue increasing physical activity daily (Comana,2011).

In conclusion, teaching the client mentioned above on how to makesmall movement changes in their daily lives may vastly bestow to somedesirable alterations in his overall fitness and weight managementgoals. Therefore, it is essential to in motivating and educating theabove case client to make a commitment to a physically activelifestyle of exercise and standard dietary that will allow him toachieve his goals.


Comana, F. (2011). Program Design and Implementation:Weight-Management Program. Retrieved from:

Samuels, M., &amp Media, D. (2015). 12-Week Periodized StrengthTraining &amp Aerobics Program. Retrieved from: