Workout Plan Template Generator
Generate a weekly workout plan by goal, fitness level, and training days. Free workout programme template for personal trainers and fitness businesses.
Generated workout plan
WEEKLY WORKOUT PLAN — [Client Name] Goal: [Goal] Level: Beginner Days per week: 3 Session duration: 45 minutes ─────────────────────────────── Monday — 45 minutes Warm-up: 5 min walk + dynamic stretches Main: Bodyweight squats 2×12, Push-ups (knee) 2×10, Glute bridges 2×12, Plank 2×20 sec Cool-down: Static stretches 5 min ─────────────────────────────── Tuesday — 45 minutes Warm-up: 5 min light cycling Main: Lunges 2×10 each leg, Dumbbell rows 2×10, Wall push-ups 2×12, Dead bug 2×10 Cool-down: Foam rolling + stretches 5 min ─────────────────────────────── Wednesday — 45 minutes Warm-up: 5 min brisk walk Main: Step-ups 2×10, Band pull-aparts 2×15, Bird dog 2×8 each side, Side plank 2×15 sec Cool-down: Full body stretch 5 min ─────────────────────────────── NOTES • Warm-up and cool-down are included in the 45-min session. • Rest 60–90 sec between sets (beginner), 90–120 sec (intermediate), 2–3 min (advanced). • If an exercise causes pain, substitute with a similar movement pattern. • Track weights and reps in a log to monitor progress. • Stay hydrated and prioritize sleep for recovery. Generated by Tregovia Free Tools
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Frequently asked questions
How do I create a workout plan for a client?
Start with the client's goal (weight loss, muscle gain, etc.), fitness level, and available training days. Structure sessions with compound movements first, then isolation work. Include rest days and progressive overload.
How many days per week should a beginner train?
3 days per week with full rest days between sessions is ideal for beginners. This allows sufficient recovery while building the habit. Intermediate clients can progress to 4–5 days.
Can personal trainers use this for clients?
Yes — use this as a starting template and customise it to each client's specific needs, equipment availability, and physical limitations. For client tracking and appointment management, use Tregovia.
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