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Get a demo now! Using personal trainer workout templates in Excel or Google Sheets can be a huge time-saver, but they do have limitations over time.

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These are the laws that apply to any program or individual workout and will help you understand the templates provided below and will aid in developing your own. Always be able to identify the training goal that an exercise is helping you accomplish, how it fits into that workout, and how the workout fits the overall training goal.

Training for Endurance or Hypertrophy , on the other hand, can be done successfully under a state of fatigue. In fact, metabolic stress within the muscle is the goal when either fatigue resistance or growth is the desired training effect. When training these characteristics in the same workout, strength and power should, therefore, come first.

The more motor units of muscle fibers we can bring into action in a movement, the more value each repetition of that movement will have in stimulating change in strength and growth. More muscle involved correlates directly to more weight being utilized and this ability to handle a heavier load will be the driving factor in gaining strength.

When the intensity is such that you can perform fewer than 5 reps , you will be training primarily strength as it is the limiting factor. Sets of 5 to 10 are in a range that is multi-purpose; equally useful for developing strength and hypertrophy.

Most exercises will lend themselves more to a particular range and goal. Those which are systemically stressful and require skill to perform like the squat and deadlift are best utilized in low to moderate rep ranges. Exercises using less muscle mass and weight load are more appropriate for moderate to high reps.

Those movements which use the most muscle mass and greatest weight load induce more neurological stress and muscular fatigue. While this makes them most valuable for stimulating the body to adapt, it also means they cannot be trained effectively as often as low-stress secondary or tertiary movements.

No program works forever. In basic terms, the more one has adapted already to a given stimulus, the more difficult it will be to illicit further adaption. Whereas a beginner trainee is simply not strong enough in an objective sense to induce more fatigue than they can recover from, the intermediate-to-advanced client can quickly dig themselves into a hole in which performance and progress suffer.

With that in mind, a more advanced client requires a more complex strategy for managing training stress; no longer will they be able to simply go to the max on every movement every time. When utilizing a workout training template, whether a workout program template in Excel or somewhere else, the best practice is to create a library of exercises broken down by purpose and priority.

This will help you plug-and-play when it comes time to personalize the training program or make adjustments over time.

In this example, movements are categorized by the movement pattern, general region of the body, and priority level primary, secondary, tertiary.

This priority level is determined by the potential for the movement to provoke an adaptive response; the more muscle mass involved, the more weight load utilized, and the more practical outside the gym carry-over — the higher the priority level. Fill out your library with exercises you have the most skill with and can coach effectively.

Additionally, if you have access to specialized equipment such as a belt squat machine, find where that fits in your own movement hierarchy. See the video above for additional info on novice programming. They are in the fortunate position of being able to utilize only those lifts with the highest bang for your buck, the primary exercises of each movement pattern.

They can simply train the lift and increase the weight each session. Sunday — Rest Monday — Primary Lower Push, Primary Upper Push, Primary Lower Pull Tuesday — Rest Wednesday — Primary Lower Pull, Primary Upper Push, Primary Upper Pull, Abdominal Thursday — Rest Friday — Primary Lower Push, Primary Upper Push, Primary Lower Pull Saturday — Rest.

Best suited to an intermediate or advanced client, this template accounts for the increased training stress and time requirement that results from gaining strength.

It does so by dividing upper-body and lower-body movements into separate training days with four sessions per week; a stark difference from the beginner template in the previous section and one of the differences noted in the above video.

This is advised when one exercise per movement pattern or muscle group is no longer sufficient to elicit strength gain or growth and more volume of work is needed to continue progressing. Additionally, it provides an additional day for recovery before a movement is trained again compared to the full-body, every-other-day routine.

Sunday — Rest Monday — Primary Lower Push, Primary Lower Pull, Secondary Lower Push, Primary Abdominal Tuesday — Primary Upper Push, Primary Upper Pull, Secondary Upper Push, Secondary Upper Pull Wednesday — Rest Thursday — Primary Lower Pull, Primary Lower Push.

Secondary Lower Pull, Primary Abdominal Friday — Primary Upper Push, Primary Upper Pull, Secondary Upper Push, Secondary Upper Pull Saturday — Rest. Sunday — Rest Monday — Back Squat, Deadlift, Leg Press, Toes-to-bar Tuesday — Bench Press, Barbell Row, Dip, Pulldown Wednesday — Rest Thursday — Deadlift, Front Squat, Romanian Deadlift, Rollout Friday — Overhead Press, Pull-up, Incline Bench Press, Cable Row Saturday — Rest.

Suggested set and rep scheme: Sets of Reps on Primary Movements Sets of Reps on Secondary Movements. The Push-Pull-Legs split further divides the work into distinct sessions and differs from the four-day split in that upper body movements are divided into push and pull sessions.

In doing so, you create more time in each workout for additional exercises for the same movement pattern. These should be chosen strategically to bring up lagging lifts or muscles. Note that whereas the previous templates were week-long cycles, this involves nine days to complete two iterations of push, pull, and leg training.

As a result, sessions are not tied to specific days of the week. From a practical standpoint, this is only appropriate for clients who prioritize training highly enough to train on any given day and likely need to be advanced enough to workout solo outside your sessions.

Week 1 Sunday — Rest Monday — Push 1 Upper Primary, Upper Secondary, Upper Secondary, Upper Tertiary Tuesday — Pull 1 Upper Primary, Upper Secondary, Upper Secondary, Upper Tertiary Wednesday — Rest Thursday — Legs 1 Lower Primary Push, Lower Secondary Pull, Lower Secondary Push, Lower Tertiary Pull Friday — Push 2 Upper Primary, Upper Secondary, Upper Secondary, Upper Tertiary Saturday — Rest.

Week 2 Sunday — Pull 2 Upper Primary, Upper Secondary, Upper Secondary, Upper Tertiary Monday — Legs 2 Lower Primary Push, Lower Secondary Pull, Lower Secondary Push, Lower Tertiary Pull Tuesday — Rest Wednesday — Push 1 Upper Primary, Upper Secondary, Upper Secondary, Upper Tertiary Thursday — Pull 1 Upper Primary, Upper Secondary, Upper Secondary, Upper Tertiary Friday — Rest Saturday — Legs 1 Lower Primary Push, Lower Secondary Pull, Lower Secondary Push, Lower Tertiary Pull.

Push 1: Bench Press, Dip, Incline Bench Press, Dumbbell Rollback Pull 1: Barbell Row, Pulldown, Machine Row, Curl Legs 1: Front Squat, Goodmorning, Lunge, Leg Curl. Push 2: Overhead Press, Incline Bench Press, Dip, Pushdown Pull 2: Pull-up, Machine Row, Pulldown, Lateral Raise Legs 2: Back Squat, Romanian Deadlift, Leg Press, Reverse Hyper.

Suggested set and rep scheme: Sets of Reps on Primary Movements Sets of Reps on Secondary Movements 3 Sets of Reps on Tertiary Movements. Add abdominal exercises as time allows. One option is to superset the abdominal exercise with the final movement from each workout drawn from the tertiary list.

The more muscle involved and the bigger the range-of-motion, the greater the requirement on the cardiorespiratory system to supply oxygen. Thus, bigger movement equals more bang for your buck. Additionally, in compound movements, muscle fatigue is spread throughout more tissue making it less likely to be a limiting factor when the goal is cardiorespiratory training.

Look at exercises based on the gross movement pattern — pulling, pushing, flexion, extension. By organizing the workout so that opposing patterns are paired together or alternated, we avoid muscle endurance limiting the time to fatigue before heart rate and respiratory rate have reached the desired intensity.

Exercises that require significant attention to technique or are prone to technique breakdown with fatigue have no place in conditioning workouts. Utilizing complex movements such as the snatch or clean and jerk with power and technique as the limiting factors is more dangerous and less effective than difficult but simple movements during which the trainee can simply focus on their effort and not giving in to fatigue.

The workout as a whole and each component part should have a purpose. Select the movement that helps you best accomplish that effect and identify ahead of time what variable will be scaled up to yield future improvement.

For example, with the goal of endurance in a long duration activity, one may choose a stationary bike. The variable to scale up would be time, the constants would be RPMs and resistance. This requires adequate rest between efforts so that high output can be maintained and the accumulation of fatigue is avoided.

When training for maximum duration or endurance, however, one needs to work in a fatigued state to improve fatigue resistance. Exercises will be performed at sub maximal intensity for longer periods and with little or no rest between efforts.

com you can sell workout plans online. Check out the best workout plan sales software to see what you can do. Battle Rope Slam Upper dominant Lunge Lower dominant Dumbbell Thruster Full-body extension V-up Abdominal Flexion Kettlebell Swing Hip Extension Renegade Row Full-body Isometric, Upper Push and Pull, seen below.

The movement patterns these exercises represent do not necessarily need to be copied but have been chosen in accordance with the exercise selection and order rules listed above.

Assign your client or group the total amount of work to be done in the workout based on reps per movement. It will be up to them to break down as needed.

Insist that the rep quota for each exercise is completed before moving on to the next. This is most useful for endurance as it encourages the trainee to complete as many reps as they can in each effort.

Reps — Movement — Battle Rope Slams — Lunges 50 — Dumbbell Thrusters — V-ups — Kettlebell Swings 50 — Renegade Rows. How to progress: Increase the total rep count for each movement, particularly those which the trainee completed in only two or three sets. The circuit is a collection of exercises performed for multiple predetermined rounds in the same order.

This example maintains the same volume of work for each movement as given above in the Total Work template, but provides one advantage:. The division of reps into smaller sets means the trainee should be able to perform those reps at a higher intensity compared to performing an exercise to exhaustion.

This is useful for training clients to work at maximum output with recovery between bouts. The AMRAP workout is a type of circuit training. Rather than strictly controlling the volume of work like the traditional circuit, the total work is open-ended and speed in each exercise can vary.

This is useful for testing the capacity of a new client for whom you have no accurate gauge of how much work they can complete in a given time. Additionally, this style is suited to group training as it accounts for a variety of fitness levels; high-performers will perform several rounds, novices will perform few, but all who work to their full capacity will get a training effect.

X Rounds in 30 minutes 20 — Battle Rope Slams 20 — Lunges 10 — Dumbbell Thrusters 20 — V-ups 20 — Kettlebell Swings 10 — Renegade Rows. How to progress: Trainee must complete more rounds within the time period with each repeated session.

The trainee will perform the assigned number of reps for each exercise when a timer goes off at one-minute intervals as seen in the demo video above. Exercises should be performed as fast as possible to leave rest time before the next minute begins.

The EMOM format encourages maximum output to complete the exercises quickly but also requires work in a pre-fatigued state due to the ready-or-not nature of the set start time.

A Top of every minute for 10 minutes 10 — Battle Rope Slams 10 — Lunges. B Top of every minute for 10 minutes 5 — Dumbbell Thrusters 10 — V-ups. C Top of every minute for 10 minutes 10 — Kettlebell Swings 5 — Renegade Rows. Getting your client prepared for training with a warm-up may be the first step on a day-to-day basis in the midst of your program, but when designing that program it should be one of the final steps.

It should also prepare the body for the right intensity and duration of exercises as determined by the sets and reps. The order of activities in a warm-up should be such that it moves from general to specific in relation to the training movements. Squat warm-up: Row m, 20 Walking high knees, 20 Walking lunges, 20 Bodyweight squats, 10 Box Jumps, 10 Barbell squats with an empty bar.

All of them contribute to increasing blood flow, elevating body temperature, and improving joint ROM. Box Jumps in particular engage and prepare the nervous system due to the powerful, high-speed muscle contraction of jumping. In fact, a well-thought-out warm-up where every movement is there for a reason will get your client prepared quicker than a random assignment that wastes time and energy.

The above example is a process of only minutes. For full-body weight training, use the same criteria and add warm-up movements as needed to prepare for other exercises.

In certain types of training, like bodyweight-only conditioning workouts, the exercises themselves can serve as the warm-up. Simply have your client complete a warm-up round where each exercise is performed at a comfortable pace and low intensity.

Start by designing a balanced program that includes warm-up, strength training, cardio, flexibility, and cool-down sections. You can then save these workout templates for personal trainers for use with other clients or modify them as needed.

There are many resources online to find free personal training workout templates, from fitness blogs to personal trainer websites. Absolutely, using pre-made workout templates can significantly save time when programming for your clients. It allows you to streamline your programming process while ensuring that your clients are getting professionally designed, personalized workouts.

Yes, with the right platform, you can sell your workout plans to clients. It includes ecommerce functionality that allows you to sell your workout templates as standalone products or bundled in membership plans.

While you can use Excel, Google Sheets, or PDFs to create workout templates, they may lack the functionality that a dedicated fitness software platform like Exercise. com can offer. com, you get a full suite of tools for creating and delivering workouts, tracking client progress, communicating with clients, and even selling workouts—all in one place.

A good one hour personal training session might include a warm-up, resistance training, cardio, flexibility work, and a cool-down. com, you can create and save such templates, tailor them to each client, and even include video demonstrations for each exercise.

com is the best software to create, sell, and deliver workouts easily. It is an all-in-one gym management solution with robust workout creation tools, ecommerce functionality, and workout delivery capabilities.

The platform is fully customizable and includes features such as performance tracking and client engagement tools. Yes, Exercise.

com offers a comprehensive library of pre-made exercise demonstration videos that you can use in your workout templates. com facilitates collaboration and sharing among trainers. With its comprehensive gym management software, you can create, save, and share workout templates with other trainers in your gym or across multiple gym locations.

Read More: Best Gym Multi-Location Software. com provides a robust set of tools designed specifically to streamline the process of creating workouts.

The platform also includes performance tracking and engagement tools, which helps to enhance client interaction and satisfaction. Furthermore, with Exercise. com, you can sell workouts directly through your branded fitness apps, turning your training services into a scalable product.

The software provides all the necessary tools in one place, saving you time and effort and making your operations more efficient and effective. This process often involves:. Our in-tray practice materials contain tasks designed to lead you to a job offer. An in-tray exercise is often used for many roles in the hiring process.

The purpose of these exercises is to see how you will handle certain work-related tasks and scenarios. In-tray exercises are often given as part of the interview process. Some popular roles where you may be required to participate in an in-tray exercise include:. Practising for your in-tray or e-tray exercises beforehand will give you a better idea of what to expect, thus boosting your chances of success.

Prior to performing an in-tray exercise, it is vital to briefly look through the documents provided, including the organisational chart.

This will give you an overview of the organisation, as well as a feel for the inter-personal relationships, politics, and issues you must consider before deciding on the appropriate method for handling each document. The importance of in-tray exercises lies in the different work-related skills that they measure.

These skills include time management, organisation of workload, prioritisation and sound decision making, management ability delegation, taking responsibility, decision making, etc. To ensure that your skill sets are in range for the position you have applied for, it is best that you take the time to practice for these types of exercises beforehand.

Practise is your only surefire way of passing each one of your in-tray exercises during the hiring process. Our comprehensive and interactive in-tray preparation materials are designed with your success in mind.

Gain access to online in-tray exercises, a complete study guide, group and role-playing exercise simulations, and more.

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