Sample Client Training Program

Peter, Age: 28, office worker, ex-football/basketball player

looking to get back in shape and get his eating habits on track.

This is a detailed and comprehensive sample 12-week training program for another
new client. This time, the client is a large male with significant experience with team sports in
the past, but who has spent the past seven or eight years mostly sedentary with a poor diet. One
of the most important aspects of beginning with a new client is to establish a positive
relationship. This is done through personal interaction, good communication skills, and a
genuine concern for the client’s success and well-being. It is crucial to gain a solid understanding
their health history, current health and fitness level, and their goals for the future. Personal
fitness trainers are professionals and therefore have several responsibilities to clients that must
be taken seriously. The trainer’s objective should be to help the client successfully achieve their
personal goals leading to a healthy, integrated fitness lifestyle.
The first step to effectively drawing Peter in to a fitness lifestyle is conducting an
initial interview. This is an in-person meeting where we get to know each other, begin to
establish rapport, and discuss some important aspects of the upcoming 12 weeks. During this
initial meeting, the client reads and signs the Informed Consent Form and we review his
Client Health History Questionnaire. We also review his health history, talk about any concerns,
and decide if any further medical screening or evaluation is necessary. Additionally, I collect
initial basic data such as height, weight, resting heart rate, and body fat percentage. We
discuss his goals, the basic assessment and evaluation methods to expect, my personal
training philosophy, and the key underlying (ISSA) training principles. We also explore his
current dietary habits and decide how much adjustment is needed to his eating habits. I also
request that he keep a three day dietary record for further nutritional evaluation. Finally, we
discuss the importance of effective two-way communication, intensity (HR vs RPE scale), and
safety while exercising. This is also a good opportunity to show Peter around the gym
facility and talk about some of the equipment and spaces. During this tour, and throughout the
conduct of the interview, I would strive to get a more accurate idea of his familiarity with the
gym and his particular areas of interest.

Initial Interview Findings

Peter is largely sedentary, he currently works a 9-to-5 desk job, does not work out
regularly, and is not very active. He is a large man, and based on the initial data collected, his
body mass index (BMI) is 30.7, which is considered obese (class I). Peter said that he would
like to be around
200-210, which would put his BMI near the normal range. Figure 1 shows the calculations for
Peter’s BMI.
(252/ [76*76] )*703= 30.7

Figure 1: Body Mass Index Calculation for Peter Parker

Peter’s resting heart rate (RHR) was 80. This is on the high side of average for someone of
his description. Based on her RHR the Karvonen Formula was used to calculate his target heart
rates (THR) for 70% and 85% of maximum heart rate (MHR). Peter’s THR range is 158 beats per
minute (BPM) to 175 BPM. This method is a tool that will help Peter correlate his perceived
exertion level to that of his heart rate, but HR will not always be used as the primary means for his
to gauge his intensity level. His THR range equates to approximately 60% to 80% of his VO2max
and will be used to gauge his intensity level when an HR monitor is available. Figure 2 shows the
calculations for Peter’s THR.

Figure 2: Karvonen Formula for Peter’s THR (70% to 85% of MHR)

His body fat was measured to be 29%, which is considered “morbid obesity”. Peter is
aware of the negative health consequences of carrying around so much body fast and not
being active. His goals in beginning this exercise program are to lose weight, tone up his body,
and live a healthier lifestyle. We worked on more clearly defining his goals, and based on his
desired weight, we determined a target weight and body fat percentage that he would like to
achieve. We decided that his goal weight would be 200 lbs. and his goal body fat at 14%, these
were the two specific and measurable goals set for the training program. We spent a few minutes
discussing his past and current eating habits and found that he eats mostly processed and pre-
packaged foods that are convenient and require little to no preparation. Peter's current

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lifestyle has a trajectory toward disease and death. He recognizes that he must change and is
motivated to learn how to change his daily habits and achieve his health goals.
Peter has signed on for 12 weeks and is available for four to five days per week. The
initial interview concluded with collecting payment and setting up the first actual training
session, which would be spent conducting some basic assessments, light cardio, and stretching.
After the initial interview, I would design his detailed 12 week training program that would
serve as a starting point toward achieving his goals. He would receive a copy of this prior to the
first training session.

Fitness Tests, Data Collection, and Methods of Evaluation and Assessment

During the first training session, Peter and I will review all of the exercises and equipment
in the gym. Since Peter does have some familiarity with working out, this is only a refresher. I will
demonstrate proper form and then he will perform with a PVC pipe or the lowest weight available.
This will include all barbell, dumbbell, and machine exercises, as well as several bodyweight
exercises. The purpose of the first session is to review the movements and exercises, emphasizing
proper form and safety; I do not want to just assume that Peter had proper form when he worked
out previously.
On Friday of the first week, we will conduct some initial basic fitness tests. These tests will
serve as a baseline and a starting point from which later tests can be compared to measure the
training program’s effectiveness. The results of these basic assessments will be recorded and kept
for future use. Another fitness assessment will occur during week 7, then again the final week of
training. The following basic initial assessments will be conducted at the end of the first week of
training:
• Flexibility – zipper stretch and sit/reach.
• Muscle Strength – 1RM leg press, 1RM bench press.
• Muscle Endurance – 1 minute max set sit-ups, max set of pushups.
• Cardio Endurance – 12 minute walk/jog or bike, and pulse recovery step test.

Basic Fitness Assessment Results and Analysis

Figure 3 shows the results from Peter’s initial basic fitness assessments. The ratings in
the far right columns are for male age 20-29.

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 Figure 3: Basic Fitness Assessments for Peter Parker

The initial basic fitness assessment is another important part of getting to know the client.
It provides the first performance oriented data to be used for training program design as well as
measuring the effectiveness of the program in the future. An analysis of Peter’s initial assessments
reveal some important findings. Peter is not very flexible and admits to never stretching, even
when he was actively working out and playing sports. Consistent mobility work to include yoga
will be prescribed throughout the training program to help him develop flexibility and preserve
good joint range of motion (ROM). Stretching and mobility work will be prescribed after every
workout, his will begin with mild stretching and slowly progress in duration. Peter has a good base
of strength, scoring average and excellent on the bench press and the leg press, respectively.
Starting with a foundation of solid strength means less time will be devoted to strength training.
Peter’s muscle and aerobic endurance were poor and below average. Because of this, aerobic
conditioning will be a prime focus throughout the training program, this is logical as it aligns with
his goals and desired end state. These weaknesses will go into the formulation of the training
program by targeting specific adaptations to imposed demands (SAID) in order to improve the
areas that need work; specifically muscle and aerobic endurance in Peter’s case.
After the initial information gathering period, I took the data and designed a detailed and
comprehensive 12-week periodized training program for Spiderman. It is important to note that
the training program is not set in stone, rather it is a starting point from which we can deviate and
adjust based on how he is handling the training and adapting to the training load. Figure 4 is an
overview of Peter’s 12-week training program and shows how the weeks are broken up into periods
of various intents and purposes.

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 Figure 4: Overview of Peter’s 12-Week Periodized Training Program

The 12-week training program can be thought of as one foundational macrocycle. Peter is
not preparing for a specific sport or event, rather on living a healthier, more active lifestyle, so the
focus is on fat-burning, lean muscle development, and mobility. After a month of gaining
confidence and proficiency with the movements and building a solid base of aerobic capacity, we
move into building a solid base of cardio and strength, which lasts five weeks. The final period is
a three week period in which aerobic conditioning intensity and duration is maximized. The last
phase is the final push to shed fat, lose weight, and tone Peter’s body. The training plan is
structured in an easy to understand and easy to carry format. This should make it possible for Peter
to fully understand the plan and to carry out the exercise on his own if necessary.
The first month is intended as a refresher with the gym, equipment, and exercises, a
confidence builder, and an initial aerobic base building period. We will spend one or two sessions
going over proper form, operation, and safety considerations when using free weights, machines,
and cardio machines. I will explain the movement, demonstrate proper form, and then have him
perform the exercise to ensure he is using proper form, watching for any deviations that would
require either adjustment in the equipment or adjustment of her mechanics. Low intensity cardio
and stretching routines will be introduced as well, I will also encourage Peter to try yoga. Figure
5 is a screenshot of the first week of the training program. Week 1 concludes with the initial basic
assessments as examined previously.

(Figure 5 is shown on next page)

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 Figure 5: Peter’s Training Program, Weeks 1 - 4

Weeks five through nine are focused on a gradual progression of intensity and duration
with cardio and aerobic endurance training. This period also focuses on building lean muscle as
opposed to putting on “mass”, this will be accomplished by keeping higher reps and lower weights.
Figure 6 is a screenshot of this period of training.

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 Figure 6: Peter’s Training Program, Weeks 5 – 9

Weeks 10 through 12 focus on advanced aerobic conditioning and reaching a peak level of
fitness. During this period, Peter continues with the high rep and low weight regime while
increasing the intensity and duration of cardio in the fat burning range. This period represents the

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final ditch effort to burn fat and tone up. The progressive overload principle will drive Peter’s
aerobic endurance. Now it is time to shock the system once again to stimulate further fast loss.
Figure 7 is a screenshot of weeks 10 through 12 of Peter’s training program.

Figure 7: Peter’s Training Program, Weeks 10 - 12

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Nutrition Strategy
Peter has developed some poor eating habits over the years. At this point he requires
significant education on good eating habits and what constitutes good nutrition. I would require
Peter to keep a detailed log of everything he eats for three days. Then I would review his log,
counting calories and macronutrient distribution, identifying unhealthy trends. After this, I would
review the log with Peter, pointing out why he is currently considered “morbidly obese.” Next, we
would talk about how his daily eating habits need to change. Specifically, what kinds of foods he
should eat for breakfast, lunch, and dinner. I would not want to be super restrictive and tell him he
cannot enjoy a good meal every once in a while, rather that the overall trend throughout a given
week is to take in the proper proportions of the key macronutrients, vitamins, and minerals.
Additionally, I would explain the important role that water plays in nutrition and in exercise
performance. Since he is a big fellow, I would encourage him to drink a minimum of two liters per
day. This can easily be accomplished by drinking one quart within an hour of waking up, one quart
within an hour of bed time, and 2-3 glasses of water with each meal. Given Peter’s bad eating
habits, I would do several follow up dietary logs throughout the 12-week training program. At
each review, we would take his weight and body fat. This would occur every other week to ensure
we are on track and that the training program does not need to be adjusted in any way.

Conclusion
Peter had let himself go over the years. He is nowhere near the athlete he used to be. At
six and a half feet tall and 250 lbs., he has a well-developed base of strength, but below average
aerobic and cardiovascular conditioning. Because of this, the lion’s share of his training
program focused on getting his heart in shape while burning fat. Mobility was also important
to stave off injury and help him to remain supple and flexible. The most important part of
Peter’s training program, other than whether or not he accomplishes his goals, is whether he
learned how to live a healthier and more active lifestyle.

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 Works Cited
Hatfield, Frederick C. Fitness: The Complete Guide, Edition 9.0. International Sports Sciences
Association (ISSA), 2016.

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