FREE 10+ Personal Training Plan Samples in MS Word | Google Docs | Apple Pages | PDF

Three-month workout programs are the most popular in the fitness world. Many of them have appeared in our magazine over the years. Are they successful? Absolutely. But we’ll let you in on a little secret: getting your feet wet in the gym doesn’t have to take eight or twelve weeks. Not that you’ll be a seasoned vet in four weeks, but if you can just get through that first month, you’ll have crossed the proverbial hump, where so many people fail and give up, and will have set the stage for a lifetime of muscle gains.

10+ Personal Training Plan Samples

According to Abraham and Collins, coaches value planning for a variety of reasons. Indeed, planning is important for a coach’s development because it encourages deep thinking, raises expectations for both the coach and the player, and provides a framework for thoughtful reflection after the delivery.

1. Personal Training Plan Template

2. Personal Consultation Training Plan

3. Personal Fitness Training Plan

4. Personal Training Exercise Plan

5. Personal Training Assignment Plan

6. Personal Academy Training Plan

7. Personal Training Monthly Plan

8. Personal Injury Training Plan

9. Selling Personal Training Plan

10. Personal Delivery Training Plan

11. Personal Training Career Plan

Training Plan Per Week

Week 1: You’ll start with a full-body training split, which means you’ll train all major body parts in each workout (rather than “splitting up” your workouts). This first week, train three days a week, doing only one exercise per body part in each session. To allow your body to recover, it’s important to take a day off between each workout; this makes training Monday, Wednesday, and Friday—with Saturday and Sunday as rest days—a good approach.

Week 2: Several exercises from Week 1 are carried over to Week 2, but one new move is added to each body part routine so you can train all muscle groups from different angles. For example, there are two exercises for the chest: one is a compound movement (dumbbell bench press) that works multiple joints (both the shoulder and elbow) to work the most amount of muscle possible, and the other is an isolation exercise (dumbbell flye) that works only one joint (shoulder) and primarily targets the pecs.

Week 3: Each body part routine has one new exercise added to provide even more angles from which to train your target muscles for complete development. You’ll do two exercises of 3–4 sets each for each muscle group: four sets for large body parts (chest, back, shoulders, quads, hamstrings) and three sets for smaller body parts (chest, back, shoulders, quads, hamstrings) (biceps, triceps, abs, calves). The result is 16 total sets for large body parts and 12 total sets for smaller body parts for the week—again, working in the 8–15 rep range—a significant increase in volume from Week 1.

Week 4: You’ll train four days in a four-way split that hits each body part only once in the fourth and final week of the program (except for calves and abs, which are each trained twice). Four-day splits are popular among experienced lifters because they involve training fewer bodyparts (typically 2–3) per workout, allowing you to devote more time to each muscle group while also increasing your volume. As you can see, the chest and triceps, as well as the back and biceps, and the quads and hamstrings, are all popular combinations among novice and advanced bodybuilders. Shoulders are mostly worked on their own, and every other workout you’ll alternate hitting calves and abs, which respond well to being worked multiple times per week. In Week 4, no new exercises are introduced so that you can concentrate on intensity rather than learning new movements during your workouts.

FAQs

Choosing to begin an exercise program is a significant decision. However, it does not have to be onerous. You can establish a healthy habit that will last a lifetime by carefully planning and pacing yourself.