TrainersBookHow to write a workout program for a client
A good program is simple enough to follow and specific enough to measure. This structure works for most general training clients.
1. Start with the conversation
Ask about the goal, training history, available equipment, days per week and minutes per session. A plan built around three realistic sessions beats a perfect plan built around five. Anyone with health concerns should talk to a healthcare professional before starting.
2. Choose a weekly structure
- Two days: two full-body sessions.
- Three days: three full-body sessions, or upper, lower, full body.
- Four days: upper and lower, twice each.
3. Pick exercises by movement
Cover the basic patterns: squat, hinge, push, pull and carry. Choose a variation the client can do well, then add one or two exercises that suit their goal. Fewer exercises done well are easier to progress.
4. Set sets and reps
For general strength and muscle, three sets of 6 to 12 reps on main lifts is a sensible start. Leave a couple of reps in reserve early on, and teach the client what that feels like.
5. Plan progression
Decide in advance how the client moves forward. A simple rule: when all sets reach the top of the rep range, add a small amount of weight and go back to the bottom of the range.
6. Review every four to six weeks
Look at what was logged, ask how it felt, and change only what needs changing. Keeping main lifts stable makes progress visible. A workout plan app keeps the plan and the results in one place.
Common questions
How long should a client stay on one program?
Often four to eight weeks, as long as they are still progressing and motivated.
How many exercises per session?
Four to seven is enough for most general training clients.