12-week Periodized Training Program Using the Karvonen Formula

Calculate the client's target heart rate using the Karvonen formula.
Training Program: Design full a 12-week periodized training program for the client described in the Client Profile. Be very specific as you design the training program. List the types of exercise, duration, sets, reps, rest intervals, and so on.
Include the following in your case study submission:
A description of your professional responsibilities as discussed in the stages of the drawing-in process
Discussion of any fitness tests, methods of evaluation, and data collection used to assess and evaluate the client's needs
Specific conditions that you have identified in the client profile
A fully detailed 12-week comprehensive and periodized training program including specific exercises, sets, repetitions, suggested rest times, etc. Use an integrated approach in your program recommendations.
Specific and detailed nutritional strategies and an explanation as to how the strategies will assist the client in meeting energy needs
Explanation for your chosen assessment, programming, and nutritional recommendations.
Keep in mind that a client should be able to take your program and put it into practice without having to contact you to clarify what you intended by your recommendations or to explain parts of your program.
Don't forget your explanation for WHY you listed and recommended what you did. Be sure to address why the program and exercises recommended are appropriate for the specific client given the clients history, current abilities, and intended goal(s). For example: if you are developing a program for a beginner client without any resistance training experience, explain how your program addresses the lack of experience, initial need for foundational development, process by which you would safely progress the client, etc.
Review the Client Profile below.
Client Profile: Steve Rogers
Age: 27
Gender: Male, Resting Heart Rate: 60 bpm, Height: 6'0", Weight: 178 lb, Body Fat Percentage: 11%, Background and Goals: Steve is an avid runner and has been quite slim his whole life. He runs moderate- to long-distances three or four days per week. Running is his only physical activity. Steve has never been interested in resistance training because it is not his strong suit. Steve recently decided that he is tired of being skinny. He would like to put on some size and muscle before he travels back to his hometown for a good friend's wedding in 12 weeks, Calculate the client's target heart rate using the Karvonen formula. Client Profile: Peter Parker, Age: 28, Gender: Male, Resting Heart Rate: 80 bpm, Height: 6'4", Weight: 252 lb Body Fat Percentage: 29% Background and Goals: Peter is a 28-year-old civil servant with a 9-to-5 desk job. He is 6'4" tall and weighs 252 lb. He played football and basketball in high school and some intramural sports in college, but has not worked out or been very active since. His diet is sporadic and consists of mostly processed and prepackaged foods that are quick and easy to prepare. Peter's goals are to lose weight, tone his body, and lead a healthier lifestyle. Based on Peter's current lifestyle and existing exercise and nutrition habits, design a 12-week progressive training program to help him best achieve his goals.