How to write a workout program for your clients (with template)
What every program needs — exercises, sets, loads, rest and progression — and a ready-to-adapt template for each client.
The program is the document your client will look at most. If it's confusing, they'll perform exercises badly, skip some, or simply not follow the plan. A good program answers three questions without you standing next to them: what to do, how much to do, and how to tell if they're progressing.
What a program should include
For each exercise:
- A clear name (and, if possible, a demo video or link);
- Sets and reps — for example, 4 × 10 or 3 × 8–12;
- A reference load or expected effort (e.g., "leave 2 reps in reserve");
- Rest between sets;
- Technique notes — range of motion, tempo, what to avoid.
For the program as a whole:
- The split (A/B, A/B/C, full body) and which days to train;
- Warm-up and, if needed, a finisher (core, mobility, cardio);
- Duration — how many weeks until the next change;
- A progression rule — when and how much to increase.
Template (A/B split, 2 to 4 times a week)
Workout A — Lower body and core
| Exercise | Sets × reps | Rest | Note |
|---|---|---|---|
| Back squat or goblet squat | 4 × 8–10 | 90 s | Go as deep as a neutral back allows |
| Romanian deadlift | 3 × 10 | 90 s | Hips back, bar close to the legs |
| 45° leg press | 3 × 12 | 60 s | Don't lock the knees at the top |
| Leg curl | 3 × 12 | 60 s | Control the lowering |
| Hip abduction | 3 × 15 | 45 s | — |
| Plank | 3 × 30–45 s | 45 s | Glutes engaged |
Workout B — Upper body
| Exercise | Sets × reps | Rest | Note |
|---|---|---|---|
| Bench press (barbell or dumbbells) | 4 × 8–10 | 90 s | Shoulder blades pulled back |
| Barbell row or seated cable row | 4 × 10 | 90 s | Pull with the back, not the arms |
| Dumbbell shoulder press | 3 × 10 | 60 s | Don't arch the lower back |
| Lat pulldown | 3 × 10–12 | 60 s | Down to chin height |
| Biceps curl + cable triceps pushdown | 3 × 12 | 45 s | Can be done as a superset |
A generic template for beginner or intermediate clients with no restrictions. Adjust exercises, volume and loads based on each client's intake and assessment.
How to set the progression
Without a progression rule, the program turns into endless repetition. Two simple options:
- Double progression: work within a rep range (e.g., 8–12). When the client completes every set at the top of the range with good form, increase the load and go back to the bottom of the range.
- Weekly progression: add a little volume (one extra set) or load each week, and schedule a lighter week every 4–6 weeks.
Log the loads from every session. It's the only way to really know whether the client is progressing.
Common mistakes
- A program that's too long: 10 exercises per session rarely fits into a client's life. Fewer exercises done well beat more done badly.
- Names only you understand: "RDL", "cable superset" — spell it out or add a video.
- Never changing the program: the client plateaus and loses motivation.
- Changing everything all the time: there's no time to progress on anything. Changes every 4–8 weeks usually work well.
From PDF to your client's phone
A program on paper or in a PDF has one problem: it doesn't record anything. You don't know whether the client trained, how much they lifted or whether they skipped exercises.
With Trainer Fácil you build the plan in phases, organize workouts by day and the client gets everything in the app. When they finish a workout, you see it on your dashboard — with exercises and volume — and their load history is saved so you can plan the next program.