PFT21 - Personal Fitness Training For The 21st Century

Get In Shape! — Stay In Shape!
Lose Weight!

PFT21 is a great way to get in shape, stay in shape and lose weight at your own pace. It's accomplished by providing different levels of training depending on your goals and fitness level.

Common Flaws

Most training programs have the same basic flaw: follow a routine and then just keep repeating it. After a while, you either look for a new training program or you stop going to the gym because of a loss of motivation and/or interest.

The Difference

PFT21 is different! The exercises change from day to day to challenge your muscles and to prevent boredom. In all, there are 225 different programs to choose from containing 170 different exercises.

Exciting

Having different exercises in different orders with changing numbers of Sets and Reps keeps things Exciting! It helps keep your interest and motivation. It makes working out less of a chore & more of something to look forward to.

Effective

Getting to the gym and exercising at least 3 times per week is the best way to get in shape, stay in shape and lose weight. It takes work — there is no quick fix. There are no shortcuts. But, the results are worth it!

Workout Routine Definitions

Exercise — A bodily exertion for the sake of developing and maintaining physical fitness.
- i.e. The Bench Press is an exercise.
Dumbbell (DB) — A short bar with weights at each end that is often used in pairs for exercise.
Barbell (BB) — A long bar with weighted plates added to each end that is used for exercise and weight lifting.
Rep — The number of times you perform a specific exercise.
- i.e. When you bring a barbell down to your chest and push it back up 8 times for the Bench Press, you have completed 8 Reps.
Set — The number of cycles of Reps that you complete.
- i.e. When you complete those 8 Reps and put the barbell back on the bench, you have completed 1 Set.
Spot — Supporting another person during an exercise to help keep the person safe.
- i.e. For the Bench Press, the "spotter" would stand behind the bench and be ready to help lift the barbell if the person lifting needed assistance. It is important to pay close attention to the person lifting when you are "spotting" someone.
Work In — Allowing someone else to use the weights or equipment you are using during your rest between Sets.
- i.e. Let someone do a Set on the bench you are using for Bench Press while you are resting for the next Set. You may ask this of someone else or someone may ask this of you, especially if the gym is busy.

Choosing Your Program — As Easy as 1, 2, 3 ... 4

Step 1

Choose the number
of days per week you want to and can
work out:

3 Days

4 Days

5 Days

Step 2

Choose the Exercise level: Beginner, Intermediate or Advanced.

Beginner

- 3 Exercises/Body Part¹
- Sets: 2-3
- Reps: 6-10²

Intermediate

- 4 Exercises/body part¹
- Sets: 3-4
- Reps: 6-10²

Advanced

Regular (Reg)
- 5 Exercises/body part¹
- Sets: 3-5
- Reps: 6-12²

Modified (Mod)
- 4 Exercises/body part¹
- Sets: 3-4
- Reps: 6-10²

Number of Sets/Reps (Nbr)
- 5 Exercises/body part¹
- Sets: 3-4
- Reps: 6-10²

Step 3

Choose the Abs (Abdominal Muscles) level: Level 1, Level 2
or Level 3.

Level 1

- 3 Exercises
- Sets: 2-3
- Reps: 10-20

Level 2

- 4 Exercises
- Sets: 3-4
- Reps: 15-25

Level 3

Regular (Reg)
- 5 Exercises
- Sets: 3-5
- Reps: 20-35

Adjust (Adj)
- 4 Exercises
- Sets: 3-4
- Reps: 15-25

Both Sets & Reps (Bsr)
- 5 Exercises
- Sets: 3-4
- Reps: 15-25

Step 4

Choose the Cardio
level:
Level 1, Level 2 or
Level 3.

Level 1

- 10-15 minutes^*

Level 2

- 15-25 minutes^*

Level 3

- 25-40 Minutes^*

¹Legs: Add 1 exercise.

²Calf: Double number of reps.

^*All levels use only 1 exercise:

Treadmill, Step Machine or Exercise Bike.

Get In Shape! — Stay In Shape!Lose Weight!