A personal training workout plan is a detailed guide created by a personal trainer to help clients achieve their fitness goals. A personal training workout template is a pre-designed document that allows personal trainers to efficiently create workout plans for their clients.
Workout templates for personal training include workout plans and workout calendars, known as workout schedule templates.
Workout plan templates allow to specify and track exercises, sets, reps, weight, rest periods, notes, an other details. Workout calendar templates are used to plan and track workout routines over a specific period, for example, over a week or a month.
Personal training workout templates often come in various formats such as Excel, Google Sheets, PDF, Word, Google Docs, and Notion.
Workout templates for personal training are listed below.
- 1. Personal Training Workout Templates for Microsoft Excel: Customizable workout templates that allow trainers to adjust exercises, sets, repetitions, and other variables easily. Excel workout templates provide a grid format that simplifies data entry and tracking.
- 2. Personal Training Workout Templates for Google Sheets: Workout templates in Google Sheets facilitate online collaboration. Trainers and clients can update and access workout plans in real-time, ensuring synchronization and tracking.
- 3. Personal Training Workout Templates in PDF: Printable workout templates that offer a fixed layout for consistent tracking. PDF workout templates can be distributed easily and accessed without specific software, suitable for offline use.
- 4. Personal Training Workout Templates for Microsoft Word: Workout templates for Word are editable documents that allow customization of workout details. Word templates provide space for detailed descriptions and notes, making them ideal for comprehensive workout plans.
- 5. Personal Training Workout Templates for Google Docs: Shareable and flexible Google Docs workout templates are suited for collaborative planning. Google Docs templates enable trainers to create workout plans that can be easily updated and shared with clients.
- 6. Personal Training Workout Templates for Notion: Digital templates in Notion app provide a comprehensive workout planning system with an exercise database linked to muscle groups and equipment. These templates include a workout schedule visualization in a calendar view and a historical workout log.
1. Personal Training Workout Templates for Microsoft Excel
Personal training workout templates for Microsoft Excel are structured spreadsheets designed for organizing and tracking workout routines.
The advanced Excel workout template, featuring up to 12 exercise entries, an 8-day workout split capability, and a duration of up to 16 weeks, can be found below.
The monthly workout calendar template for Excel is shown below.
2. Personal Training Workout Templates for Google Sheets
Personal training workout templates for Google Sheets are customizable spreadsheets used for organizing and tracking workout routines online.
The image below shows an advanced Google Sheets workout template which includes up to 12 exercise entries, an 8-day workout split capability, and a duration of up to 16 weeks.
The monthly workout calendar template for Google Sheets is presented below.
3. Personal Training Workout Templates in PDF
Personal training workout templates in PDF are printable documents used to plan, record, and track workout routines.
The advanced weekly PDF workout template, featuring detailed exercise entries, capabilities of tracking sets, rep range, rest, weight, and reps for each set, and notes, is shown below.
The monthly workout calendar template in PDF format is shown below.
4. Personal Training Workout Templates for Microsoft Word
Personal training workout templates for Microsoft Word are editable documents designed to create and track workout routines.
The single-day Word workout template, featuring workout details, as well as exercise entries, and the ability to specify sets, reps, rest, weight, and notes, is presented below.
The monthly workout calendar template for Word is shown below.
5. Personal Training Workout Templates for Google Docs
Personal training workout templates for Google Docs are flexible, editable documents designed for planning, executing, and tracking workout routines online.
The single-day Google Docs workout template, featuring workout details, exercise entries, ability to specify sets, reps, rest, weight, and notes, is shown below.
The monthly workout calendar template for Google Docs is shown below.
6. Personal Training Workout Templates for Notion
Personal training workout templates for Notion are digital templates used to organize and track workout routines within the Notion app.
The main workout template for Notion includes a comprehensive workout planning system with an exercise database, muscle group associations, and equipment details.
Workout template for Notion offers a workout schedule visualization in a calendar view and a historical workout log. Pre-built templates for various workouts are available for inspiration, including full body, upper/lower, push/pull/legs, and ab workout templates.
The advanced workout template for Notion is shown below.
How to Use Workout Templates for Personal Training?
Listed below are the steps on how to use personal training workout templates.
- Select the Workout Template Format: Choose the format (Excel, Google Sheets, PDF, Word, or Google Docs) that best suits your needs for ease of use and collaboration.
- Fill in the Workout Plan Details: Input specific exercises, sets, reps, weights, rest periods, and other details into the chosen template to create personalized workouts.
- Set a Workout Schedule: Plan the frequency and duration of the workout routine using a calendar template. Specify the workout days, active recovery, and rest days.
- Share the Templates With the Clients: Distribute the completed workout templates to clients through email, shared online platforms, or hand them over physically.
- Track Progress: Regularly update the workout plan and schedule to record completed workouts and track progress toward fitness goals.
- Adjust the Workout Plan and Schedule: Modify the workout plan and schedule based on client feedback, progress, and evolving fitness goals.
Can I Use Pre-Made Workout Templates for Personal Training Clients?
Yes, you can use pre-made workout templates for personal training clients. Pre-made workout templates simplify the process of creating structured and effective workout plans, saving time for both trainers and clients.
By using pre-made workout templates, trainers can ensure consistency and accuracy in the workout plans they provide. Personal training workout templates are customizable, allowing trainers to tailor exercises, sets, reps, and schedules to meet the individual needs and goals of each client.
Pre-made personal training workout templates provide a professional and organized format that enhances client understanding and adherence to the workout program.
Can I Sell Workout Programs Created from Templates to Clients?
Yes, you can sell workout programs created from workout templates to clients. Using pre-made workout templates as a foundation, personal trainers can develop tailored workout programs that cater to individual client needs and preferences.
Selling customized workout programs adds value as they combine professional expertise with proven template structures.
Ensure your personal training workout templates are sufficiently personalized and offer unique insights or modifications. Make sure to establish a clear differentiation from generic free templates. This approach enhances the professional service you offer and justifies the cost to the personal training client.
What Are the Benefits of Using Workout Templates for Personal Training?
Listed below are the benefits of using workout templates for personal training.
- Efficiency: Workout templates streamline the process of workout planning, enabling trainers to quickly create structured routines for clients.
- Customization: Workout templates can be easily modified to cater to individual fitness levels, goals, and preferences, providing personalized workout plans.
- Consistency: Using a standard workout template ensures that all workout plans follow a consistent format, which is easier for clients to understand and follow.
- Accuracy: Workout templates help prevent errors by providing a structured layout, ensuring that all necessary workout details are included.
- Progress Tracking: Workout templates facilitate tracking progress over time, allowing trainers and clients to monitor improvements and make informed adjustments.
- Professionalism: Providing clients with well-organized and professionally designed workout templates enhances the perceived value of the personal training service.
- Time-Saving: Workout templates save valuable time for trainers when creating and updating workout plans, allowing them to focus more on client interaction and coaching.
How to Create Your Own Personal Training Workout Plan Templates?
Listed below are the steps on how to create your own personal training workout plan templates.
- Select File Type and Format: Choose the appropriate format for your templates, such as Excel, Google Sheets, PDF, Word, Google Docs, Notion, or another.
- Decide on Frequency and Duration: Determine the workout frequency (e.g., 3-day, 5-day splits) and duration (e.g., 4 weeks, 12 weeks).
- Design Template Layout: Plan a clear and organized layout including columns and rows for exercises, sets, reps, weights, rest periods, notes, and other details.
- Specify Necessary Exercise Details: Include all relevant exercise details, ensuring room for different exercises, sets, reps, and specific instructions.
- Create Exercises Database: Develop a comprehensive list of exercises categorized by muscle group or type (e.g., strength, cardio) for easy reference.
- Set Up Key Metrics for Progress Tracking: Incorporate sections for tracking key metrics like weight lifted, reps completed, training volume, and progression over time.
- Organize Workflow: Ensure a logical flow within your workout template, allowing for easy navigation and updates as clients progress through their workout plan.
What Are the Top 6 Steps to Create a Workout Plan for a Client?
Here are the main six steps to create a workout plan for a personal training client.
- Define Your Fitness Goal: Identify the client’s primary fitness goals, such as weight loss, muscle building, strength training, or another goal.
- Determine Your Workout Frequency: Decide how many days per week the client will train and how to balance workout and recovery days.
- Choose Your Workout Split: Plan the workout split, determining which muscle groups to work on each training day (e.g., upper/lower body, push/pull/legs).
- Select the Right Exercises: Pick appropriate exercises for each workout day, considering the client’s fitness level, preferences, and equipment availability.
- Determine Sets and Reps: Decide the number of sets and repetitions per exercise, tailored to the client’s goals and training experience (e.g., higher reps for endurance, lower reps for strength).
- Allocate Rest Between Sets: Specify the rest periods between sets to optimize performance and recovery for the client.
What Are Common Examples of Personal Training Workout Plans?
Common examples of personal training workout plans include a full-body workout plan, upper/lower split workout plan, and push/pull/legs workout plan.
- Full-Body Workout Plan: A full-body workout plan targets all major muscle groups each session, offering balance and optimal frequency, ideal for beginners or those with limited workout days.
- Upper/Lower Split Workout Plan: An upper/lower split separates sessions into upper- and lower-body workouts, allowing more focus and volume per muscle group, ideal for intermediate lifters.
- Push/Pull/Legs Workout Plan: A push/pull/legs plan divides workouts into push, pull, and leg exercises, ideal for intermediate and advanced lifters.
Full Body Workout Plan Example
A full-body workout plan targets all major muscle groups in each session. A full-body workout plan provides a balanced approach and optimal frequency. Full-body workouts are best suited for beginners or those with limited workout days.
Below is a table illustrating an example of a full-body workout – day 1.
| Exercise | Sets | Reps | Rest Period |
|---|---|---|---|
| Squats | 3 | 8-10 | 2-3 minutes |
| Bench Press | 3 | 10-12 | 2-3 minutes |
| Barbell Bent-Over Rows | 3 | 10-12 | 2-3 minutes |
| Dummbell Shoulder Press | 3 | 10-12 | 1-2 minutes |
| Planks | 3 | 30-60 seconds | 1-2 minutes |
Below is a table illustrating an example of a full-body workout – day 2.
| Exercise | Sets | Reps | Rest Period |
|---|---|---|---|
| Deadlifts | 3 | 8-10 | 2-3 minutes |
| Pull-Ups | 3 | 8-10 | 2-3 minutes |
| Incline Dumbbell Press | 3 | 10-12 | 2-3 minutes |
| Lateral Raises | 3 | 12-15 | 1-2 minutes |
| Russian Twists | 3 | 20 | 1-2 minutes |
Below is a table illustrating an example of a full-body workout – day 3.
| Exercise | Sets | Reps | Rest Period |
|---|---|---|---|
| Leg Press | 3 | 8-10 | 2-3 minutes |
| Dumbbell Rows | 3 | 10-12 | 2-3 minutes |
| Push-Ups | 3 | 20 | 2-3 minutes |
| Arnold Press | 3 | 10-12 | 1-2 minutes |
| Bicycle Crunches | 3 | 20 | 1-2 minutes |
A full-body workout plan is typically performed 3 times a week.
Below is a table illustrating an example of a full-body workout weekly schedule.
| Day | Activity |
|---|---|
| Monday | Full Body Workout – Day 1 |
| Tuesday | Rest/Active Recovery Day |
| Wednesday | Rest Day |
| Thursday | Full Body Workout – Day 2 |
| Friday | Rest Day |
| Saturday | Full Body Workout – Day 3 |
| Sunday | Rest Day |
Upper/Lower Split Workout Plan Example
An upper/lower split workout plan separates sessions into upper-body and lower-body workouts. An upper/lower split workout plan allows for more focus and volume per muscle group. An upper/lower split is ideal for intermediate lifters.
Below is a table illustrating an example of an upper body workout – day 1.
| Exercise | Sets | Reps | Rest Period |
|---|---|---|---|
| Bench Press | 4 | 8-10 | 2-3 minutes |
| Lat Pulldowns | 4 | 10-12 | 2-3 minutes |
| Shoulder Press | 3 | 10-12 | 2-3 minutes |
| Bicep Curls | 3 | 12-15 | 1-2 minutes |
| Tricep Extensions | 3 | 12-15 | 1-2 minutes |
Below is a table illustrating an example of a lower body workout – day 1.
| Exercise | Sets | Reps | Rest Period |
|---|---|---|---|
| Squats | 4 | 8-10 | 2-3 minutes |
| Leg Press | 3 | 10-12 | 2-3 minutes |
| Hamstring Curls | 3 | 10-12 | 2-3 minutes |
| Calf Raises | 4 | 12-15 | 1-2 minutes |
| Planks | 3 | 30-60 seconds | 1-2 minutes |
Below is a table illustrating an example of an upper body workout – day 2.
| Exercise | Sets | Reps | Rest Period |
|---|---|---|---|
| Incline Dumbbell Press | 4 | 8-10 | 2-3 minutes |
| Seated Rows | 4 | 10-12 | 2-3 minutes |
| Lateral Raises | 3 | 12-15 | 1-2 minutes |
| Hammer Curls | 3 | 12-15 | 1-2 minutes |
| Tricep Dips | 3 | 12-15 | 1-2 minutes |
Below is a table illustrating an example of a lower body workout – day 2.
| Exercise | Sets | Reps | Rest Period |
|---|---|---|---|
| Deadlifts | 4 | 8-10 | 2-3 minutes |
| Walking Dumbbell Lunges | 3 | 10-12 | 2-3 minutes |
| Leg Extensions | 3 | 10-12 | 2-3 minutes |
| Standing Calf Raises | 4 | 12-15 | 1-2 minutes |
| Russian Twists | 3 | 20 | 1-2 minutes |
An upper/lower split workout plan is typically performed 4 times a week.
Below is a table illustrating an example of an upper/lower split workout weekly schedule.
| Day | Activity |
|---|---|
| Monday | Upper Body Workout – Day 1 |
| Tuesday | Lower Body Workout – Day 1 |
| Wednesday | Rest Day |
| Thursday | Upper Body Workout – Day 2 |
| Friday | Lower Body Workout – Day 2 |
| Saturday | Rest/Active Recovery Day |
| Sunday | Rest Day |
Push/Pull/Legs Workout Plan Example
A push/pull/legs workout plan divides workouts into pushing movements, pulling movements, and leg exercises. A push/pull/legs workout plan is most suited for intermediate and advanced lifters.
Below is a table illustrating an example of a push-day workout.
| Exercise | Sets | Reps | Rest Period |
|---|---|---|---|
| Bench Press | 4 | 8-10 | 2-3 minutes |
| Barbell Overhead Press | 4 | 10-12 | 2-3 minutes |
| Dips | 3 | 10-12 | 2-3 minutes |
| Lateral Raises | 3 | 12-15 | 1-2 minutes |
| Tricep Pushdowns | 3 | 12-15 | 1-2 minutes |
Below is a table illustrating an example of a pull day workout.
| Exercise | Sets | Reps | Rest Period |
|---|---|---|---|
| Deadlifts | 4 | 8-10 | 2-3 minutes |
| Pull-Ups | 4 | 8-10 | 2-3 minutes |
| Barbell Rows | 3 | 10-12 | 2-3 minutes |
| Face Pulls | 3 | 12-15 | 1-2 minutes |
| Bicep Curls | 3 | 12-15 | 1-2 minutes |
Below is a table illustrating an example of a leg day workout.
| Exercise | Sets | Reps | Rest Period |
|---|---|---|---|
| Squats | 4 | 8-10 | 2-3 minutes |
| Leg Press | 3 | 10-12 | 2-3 minutes |
| Hamstring Curls | 3 | 10-12 | 2-3 minutes |
| Standing Calf Raises | 4 | 12-15 | 1-2 minutes |
| Ab Rollouts | 3 | 15 | 1-2 minutes |
A push/pull/legs workout plan is typically performed 6 times a week. The same push, pull, and leg workouts can be done twice during the week.
Below is a table illustrating an example of a push/pull/legs workout weekly schedule.
| Day | Activity |
|---|---|
| Monday | Push Day Workout |
| Tuesday | Pull Day Workout |
| Wednesday | Leg Day Workout |
| Thursday | Rest Day |
| Friday | Push Day Workout |
| Saturday | Pull Day Workout |
| Sunday | Leg Day Workout |