Client Training Program Writer

Turns a trainer's rough notes into a clear, ready-to-hand-over training program for one client.

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Before and after

BEFORE · what the owner typed

Input from the trainer: "ok need a program for Aisha Hood, she's with me at Plumcrest Strength Studio, 6731 Orchardcrest St, Snowbrook. Im Alexei Jensen, number is 216-555-0132. She wants to get stronger and her big goal is a real pull up, she can't do one now. Trains Mon Wed Fri, 45 min, 6 weeks. Left knee gets cranky on stairs, her doctor ok'd lifting, I have the note on file. Keep step ups on the low box and if the knee pinches she stops that set and tells me. Mon: goblet box squat 3x8, db bench 3x8, one arm row 3x10 each side, dead bug 3x8 each side. Wed: RDL 3x8, incline push up 3x10, band assisted pull up 4x4, side plank 3x20 sec each side. Fri: low step up 3x8 each leg, db shoulder press 3x8, seated cable row 3x10, Bulgarian bag carry 4x30 sec. weeks 1 and 2 go light, stop with 2 reps left. weeks 3 to 5 add weight when she hits all reps on every set. week 6 retest band assisted pull ups and bench for 8 reps. she has a 10 kg Bulgarian bag at the studio."

AFTER · what the skill produced

6 Week Strength Program for Aisha Hood
Trainer: Alexei Jensen, Plumcrest Strength Studio
Goal: Get stronger, with a first full pull up as the big goal
Schedule: Monday, Wednesday, Friday, 45 minutes per session, 6 weeks
Where: Plumcrest Strength Studio

Monday

Goblet box squat: 3 sets of 8
Dumbbell bench press: 3 sets of 8
One arm row: 3 sets of 10 each side
Dead bug: 3 sets of 8 each side
Working sets: 18 (one arm row and dead bug count each side as a set)

Wednesday

Romanian deadlift: 3 sets of 8
Incline push up: 3 sets of 10
Band assisted pull up: 4 sets of 4
Side plank: 3 sets of 20 seconds each side
Working sets: 16 (side plank counts each side as a set)

Friday

Low step up: 3 sets of 8 each leg
Dumbbell shoulder press: 3 sets of 8
Seated cable row: 3 sets of 10
Bulgarian bag carry (10 kg bag): 4 sets of 30 seconds
Working sets: 16 (low step up counts each leg as a set)

Weekly total: 50 working sets (18 + 16 + 16)

Progression

Weeks 1 and 2: Go light. Stop each set with 2 reps left.
Weeks 3 to 5: Add weight when you hit all the reps on every set of an exercise.
Week 6: Retest band assisted pull ups and the dumbbell bench press for 8 reps.

Notes for Aisha

Your left knee can get cranky on stairs. We keep step ups on the low box. If your knee pinches, stop that set and tell Alexei.
Your doctor has okayed lifting, and Alexei has that note on file. If your knee or anything else gets worse, we recommend checking in with your doctor or physical therapist.

Questions? Call Alexei at 216-555-0132.
Plumcrest Strength Studio, 6731 Orchardcrest St, Snowbrook

Questions for the owner

What is the start date for week 1?
What are Aisha's starting weights for each exercise?
Do you want rest times, a warm-up, or a cooldown listed?
Which exercise is the "week 6" bench test weight, or should it be left for you to set that day?

What it does

Turns a trainer's rough notes into a clear, ready-to-hand-over training program for one client. It lays out the weeks, the sessions, the exercises, the sets and reps, and how the client progresses, using only what the trainer decided.

Use it when: Use when a personal trainer needs to turn rough notes about a client, their goals, schedule, equipment and chosen exercises into a clean written training program, such as: write up a program for my client, make a workout plan, or build a 6 week program.