퍼스널 트레이너를 위한 무료 운동 프로그램 템플릿
퍼스널 트레이너를 위한 인쇄 가능한 주간 운동 프로그램 템플릿입니다. 주간 일정, 세 가지 세션 계획, 운동 종목, 세트, 반복 횟수, 부하, RPE, 트레이너 메모가 포함됩니다. 무료로 인쇄하거나 PDF로 저장하세요.
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Weekly Workout Programme
Personal Training Programme
Programme overview
Weekly schedule
Mark each day as Training (T), Rest (R), or Active Recovery (AR)
| Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|
| # | Exercise | Sets | Reps / Time | Load / %1RM | Rest | RPE / Notes |
|---|---|---|---|---|---|---|
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| 6 |
| # | Exercise | Sets | Reps / Time | Load / %1RM | Rest | RPE / Notes |
|---|---|---|---|---|---|---|
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| 6 |
| # | Exercise | Sets | Reps / Time | Load / %1RM | Rest | RPE / Notes |
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This template is intended as a guide. Adapt exercise prescription to each client's fitness level, health status, and PAR-Q screening results.
How to structure a weekly workout programme for clients
Start by identifying the client's primary goal (fat loss, muscle gain, general fitness, or sport performance) and their available training days. Most clients can commit to 3 to 4 sessions per week. Build the weekly schedule around their lifestyle first, then fit the training split to suit the available days and recovery windows.
For each session, select 4 to 8 exercises that target the muscle groups or movement patterns relevant to the client's goal. Compound movements (squats, deadlifts, bench press, rows) should form the foundation for most clients because they deliver the greatest training stimulus per unit of time. Isolation exercises fill the gaps once the primary movements are in place.
Prescribe sets, reps, load, and rest using intensity ranges that match the training goal. Strength development typically uses 3 to 5 sets of 3 to 6 reps at 80 to 90 percent of 1RM with 2 to 4 minutes rest. Hypertrophy uses 3 to 4 sets of 8 to 12 reps at 65 to 80 percent of 1RM with 60 to 90 seconds rest. Muscular endurance uses 2 to 3 sets of 15 or more reps at lower loads with shorter rest.
Include a warm-up (5 to 10 minutes of light cardio and dynamic mobility) and a cool-down (5 minutes of static stretching) in each session plan. Note these in the programme template so clients follow the full session structure, not just the main lifts.
What to include in a professional workout programme
- Client and trainer details with programme dates and phase number for easy version tracking.
- Weekly schedule: shows training, rest, and active recovery days at a glance.
- Session plans: exercise name, sets, reps or duration, load or percentage of 1RM, RPE, and rest.
- Warm-up and cool-down notes for every session to reduce injury risk.
- Trainer notes and progression plan so you can see what to adjust at the next review.
- Review date: a set date to reassess the programme and apply progressive overload.
Frequently asked questions
What should a workout programme template include?
A professional workout programme template should include client and trainer details, a programme goal and phase, a weekly schedule showing training and rest days, and individual session plans with exercises, sets, reps or duration, load or intensity (%1RM or RPE), and rest periods. Space for warm-up, cool-down, trainer notes, and a review date rounds out a complete template.
How many sessions per week should a beginner do?
Most beginners benefit from 2 to 3 resistance training sessions per week with at least one rest day between sessions. This frequency allows adequate recovery while providing a strong enough training stimulus for adaptation. The American College of Sports Medicine recommends beginners train each major muscle group 2 to 3 times per week, which is achievable with 3 full-body sessions or a 4-day upper/lower split.
What is RPE in a workout programme?
RPE stands for Rate of Perceived Exertion. It is a scale from 1 to 10 (or 6 to 20 in the Borg scale) that describes how hard a set feels. An RPE of 7 means you could have done about 3 more reps before failure. An RPE of 9 means you could have done 1 more rep. Using RPE alongside sets and reps allows you to prescribe intensity relative to each client's daily readiness rather than a fixed load, which is particularly useful for clients whose performance varies across sessions.
What is progressive overload and how do I track it?
Progressive overload means increasing the training stimulus over time so the body continues to adapt. You can progress by adding load (more weight), increasing volume (more sets or reps), reducing rest periods, increasing frequency, or improving technique. Your workout programme template should include columns for load and a notes section so you can compare performance across weeks and apply appropriate progression at each session.
Should a personal trainer programme nutrition alongside exercise?
Nutrition advice is outside the scope of practice of most personal trainers unless they hold a separate nutrition qualification. However, trainers can encourage clients to eat adequate protein to support recovery, maintain energy balance, and hydrate well around sessions. Referring clients to a registered dietitian or nutritionist for a personalised nutrition plan is best practice for clients with specific dietary goals or medical conditions.
How often should a workout programme be reviewed?
Most training programmes should be reviewed every 4 to 8 weeks. This gives enough time for physiological adaptation to occur and for meaningful progress data to be collected. At each review, assess performance data (loads lifted, distances run, body composition changes) against the original goal and adjust the programme accordingly. Major life changes, injury, or client feedback may prompt a review sooner.
Do I need a PAR-Q before giving a client a workout programme?
Yes. Completing a PAR-Q with every new client before starting any exercise programme is standard professional practice. The PAR-Q identifies health contraindications that may require medical clearance before exercise. A signed liability waiver should also be collected alongside the PAR-Q. Only begin designing and delivering a workout programme once screening is complete and any medical clearance requirements have been met.