As one of the professional personal trainers, you surely want to provide diverse, tailored workouts that keep clients engaged, but balancing that with other business tasks can feel overwhelming.
Aiming to create workout plans can be a time-consuming challenge for the specialists who are running a personal training business. As a personal trainer you may spend hours crafting personalized plans, only to find yourself struggling to keep up as your client list grows.
The solution? Free downloadable pre made workout templates that save you time and streamline your work, allowing you to focus on what you do best – helping gym people reach their fitness goals.
Key Takeaways
- Free and downloadable personal training workout templates are here for you to save your time. There’s no need to create everything from scratch anymore.
- The workout templates are customizable. You can use them immediately or change some of the parts according to your client’s specific needs.
- Remember to choose the template that is best suited to the characteristics of your client - their age, fitness advancement, the time they give themselves to achieve fitness goals, etc.
- In order to create a perfect workout template, follow these steps: 1. Identify Client Categories 2. Choose Key Workout Types 3. Define Template Structure 4. Create Exercise Lists by Goal 5. Build Base Templates 6. Add Variability Options 7. Standardize Warm-Up and Cool-Down Sections 8. Organize and Label Templates Clearly.
- Use a personal trainer software and a membership app to facilitate your communication with members and spreading the workout templates for money. A personal trainer management software is a powerful tool for streamlining paperwork and all the boring tasks.
10 Free Personal Training Workout Templates
Here are expanded personal training templates, including sample exercises and their recommended durations. They can serve as a structured guide for various client goals.
These workout templates offer structured plans, adaptable to various goals and fitness levels. Each allows for individual adjustments based on progression and recovery needs.
To make it even more personalized, add your personal training business name to the template.
Downloadable Free Workout Templates
Under each template we put a link to download it in PDF format. Don’t miss it!
Template 1: Weight Loss & Conditioning Plan
- Personal Training Clients Category: Weight Loss
- Key Workout Types: Cardio, HIIT, Circuit Training
- Template Structure:
- Day 1: Full-Body Circuit (30–45 minutes)
- Exercises: Jump Squats (40 sec), Push-Ups (30 sec), Mountain Climbers (40 sec), Bicycle Crunches (30 sec)
- Rest: 20 seconds between exercises, 2 minutes between rounds
- Rounds: 3–4 rounds
- Day 2: Cardio HIIT (20–30 minutes)
- Exercises: Treadmill Sprints (30 sec), Rowing Machine (40 sec), High Knees (40 sec), Rest (20 sec)
- Rounds: 4–6 rounds
- Day 3: Core & Balance Training (30 minutes)
- Exercises: Plank Variations (30 sec each), Stability Ball Leg Lifts (40 sec), Russian Twists (30 sec)
- Rest: 20 seconds between exercises
- Rounds: 3 rounds
- Day 1: Full-Body Circuit (30–45 minutes)
- Warm-Up/Cool-Down: 5-minute brisk walk or dynamic stretching; 5–10 minutes foam rolling and stretching.
Template 2: Muscle Mass Gaining Program
- Personal Training Clients Category: Muscle Hypertrophy
- Key Workout Types: Resistance Training, Compound Lifts, Isolation Exercises
- Template Structure:
- Day 1: Chest & Triceps (45–60 minutes)
- Exercises: Bench Press (4×8–10 reps), Dumbbell Flyes (3×10–12 reps), Tricep Pushdowns (3×12 reps)
- Rest: 60–90 seconds between sets
- Day 2: Back & Biceps (45–60 minutes)
- Exercises: Lat Pulldown (4×8–10 reps), Bent-Over Rows (3×8 reps), Dumbbell Curls (3×12 reps)
- Rest: 60–90 seconds between sets
- Day 3: Legs & Shoulders (45–60 minutes)
- Exercises: Squats (4×10 reps), Leg Press (3×12 reps), Shoulder Press (3×10 reps)
- Rest: 60–90 seconds between sets
- Day 1: Chest & Triceps (45–60 minutes)
- Warm-Up/Cool-Down: 5–10 minutes of light cardio and dynamic stretching; 5–10 minutes of static stretching and foam rolling.
Template 3: Strength-Building Program
- Client Category: Strength-Focused Clients
- Key Workout Types: Powerlifting, Strength-Training Exercises
- Template Structure:
- Day 1: Upper Body Strength (60 minutes)
- Exercises: Barbell Bench Press (5×5), Pull-Ups (4×5), Overhead Press (4×6)
- Rest: 2–3 minutes between sets
- Day 2: Lower Body Strength (60 minutes)
- Exercises: Deadlift (5×5), Lunges (3×8 each leg), Leg Press (4×6)
- Rest: 2–3 minutes between sets
- Day 3: Total Body (60 minutes)
- Exercises: Squat (5×5), Dumbbell Rows (4×8 each arm), Push-Ups (4×12)
- Rest: 2–3 minutes between sets
- Day 1: Upper Body Strength (60 minutes)
- Warm-Up/Cool-Down: Joint mobility exercises (5 minutes); foam rolling and stretching (5–10 minutes).
Template 4: Athletic Performance Plan
- Client Category: Athletes
- Key Workout Types: Plyometrics, Speed Training, Agility Drills
- Template Structure:
- Day 1: Agility & Speed (30–40 minutes)
- Exercises: Ladder Drills (5 min), Sprint Drills (4×40 meters), Cone Drills (3×10 reps)
- Rest: 1–2 minutes between drills
- Day 2: Power & Plyometrics (30–45 minutes)
- Exercises: Box Jumps (4×8 reps), Medicine Ball Slams (4×12 reps), Broad Jumps (3×10 reps)
- Rest: 1–2 minutes between drills
- Day 3: Recovery & Flexibility (30–40 minutes)
- Exercises: Foam Rolling (10 min), Dynamic Stretching (10 min), Yoga Flow (15 min)
- Day 1: Agility & Speed (30–40 minutes)
- Warm-Up/Cool-Down: Sport-specific dynamic warm-up; static stretching for cool-down.
Template 5: Functional Fitness Program
- Client Category: General Fitness
- Key Workout Types: Mobility, Functional Strength, Stability Training
- Template Structure:
- Day 1: Upper Body Functional Strength (30–40 minutes)
- Exercises: Push-Ups on Stability Ball (3×12), TRX Rows (4×10), Dumbbell Shoulder Press (3×12)
- Day 2: Lower Body Mobility (30–40 minutes)
- Exercises: Step-Ups (3×15 per leg), Lunges with Resistance Bands (3×12), Balance Leg Holds (3×10 sec per leg)
- Day 3: Core Stability (30 minutes)
- Exercises: Stability Ball Rollouts (3×12), Russian Twists (4×10 per side), Plank Variations (3×30 sec holds)
- Day 1: Upper Body Functional Strength (30–40 minutes)
- Warm-Up/Cool-Down: Dynamic stretching for warm-up; deep stretching and core work for cool-down.
Template 6: Core & Flexibility Focus
- Client Category: Core Strength and Mobility
- Key Workout Types: Core Conditioning, Flexibility, Balance Training
- Template Structure:
- Day 1: Core Stability (30 minutes)
- Exercises: Plank (4×30 sec), Side Plank (3×30 sec each side), Bird Dogs (4×12 per side)
- Day 2: Dynamic Flexibility (30–40 minutes)
- Exercises: Forward Lunges (3×12), Lateral Leg Swings (3×15), Dynamic Hamstring Stretch (3×12)
- Day 3: Core Strength (30 minutes)
- Exercises: Russian Twists (3×15 each side), Cable Woodchoppers (3×12 per side), Reverse Crunches (3×15)
- Day 1: Core Stability (30 minutes)
- Warm-Up/Cool-Down: Light core engagement exercises; deep static stretches.
Template 7: High-Intensity Interval Training (HIIT) Plan
- Client Category: High-Intensity Workouts
- Key Workout Types: HIIT, Circuit, Plyometrics
- Template Structure:
- Day 1: Lower Body HIIT (20–30 minutes)
- Exercises: Jump Squats (30 sec), Lateral Lunges (30 sec), Burpees (30 sec), Rest (20 sec)
- Day 2: Upper Body Circuit (20–30 minutes)
- Exercises: Push-Ups (30 sec), Kettlebell Swings (30 sec), Renegade Rows (30 sec)
- Day 3: Full Body Plyometrics (20–30 minutes)
- Exercises: Box Jumps (30 sec), Mountain Climbers (30 sec), Jumping Jacks (30 sec)
- Day 1: Lower Body HIIT (20–30 minutes)
- Warm-Up/Cool-Down: Dynamic stretching; foam rolling and stretching for cool-down.
Template 8: Endurance Training Program
- Client Category: Endurance Training
- Key Workout Types: Cardio, Strength Endurance, Core Stability
- Template Structure:
- Day 1: Long-Distance Cardio (45–60 minutes)
- Exercise: Steady-state running or cycling
- Day 2: Strength Endurance Circuit (45 minutes)
- Exercises: Light-weight Lunges (4×15), Goblet Squats (3×20), Kettlebell Swings (3×15)
- Day 3: Core & Balance (30 minutes)
- Exercises: Planks (3×1 min), Side Planks (3×45 sec), Supermans (3×12)
- Day 1: Long-Distance Cardio (45–60 minutes)
- Warm-Up/Cool-Down: Gentle cardio and stretching.
Template 9: Recovery & Mobility Plan
- Client Category: Recovery and Injury Prevention
- Key Workout Types: Mobility, Flexibility, Low-Impact Cardio
- Template Structure:
- Day 1: Mobility & Stretching (30–40 minutes)
- Exercises: Foam Rolling (10 min), Hip Flexor Stretch (3×1 min), Shoulder Mobility (3×1 min)
- Day 2: Low-Impact Cardio (20–30 minutes)
- Exercise: Walking or cycling at an easy pace
- Day 3: Recovery Day (30 minutes)
- Exercise: Full-body yoga flow and breathing exercises
- Day 1: Mobility & Stretching (30–40 minutes)
- Warm-Up/Cool-Down: Gentle stretching and low-intensity warm-up.
Template 10: Senior Fitness Program
- Client Category: Older Adults
- Key Workout Types: Low-Impact Strength, Balance, Flexibility
- Template Structure:
- Day 1: Low-Impact Strength (30 minutes)
- Exercises: Seated Leg Extensions (3×15), Dumbbell Bicep Curls (3×12), Wall Push-Ups (3×12)
- Day 2: Balance & Coordination (30 minutes)
- Exercises: Single-Leg Balance (3×10 sec per leg), Heel-To-Toe Walk (3×1 min), Step-Ups (3×10 per side)
- Day 3: Flexibility & Mobility (30 minutes)
- Exercises: Neck Stretches (2×30 sec), Shoulder Rolls (3×10), Gentle Hamstring Stretch (3×30 sec)
- Day 1: Low-Impact Strength (30 minutes)
- Warm-Up/Cool-Down: Gentle movement prep; static stretching.
10 Tips to Create Multi-Use Personal Training Workout Templates
Creating training templates is a fantastic way for personal trainers to save time and maintain consistency. Here’s a step-by-step guide for creating effective, multi-usable exercise programming templates.
By following these steps, a personal trainer can build a versatile library of workout plans, saving time while providing high-quality, individualized programs for clients.
1. Identify Client Categories
- Action: List the common client types you work with (e.g., beginners, weight loss, muscle gain, athletes, post-rehab).
- Reason: This helps tailor templates to different needs and goals, making them more effective and versatile.
2. Choose Key Workout Types
- Action: Decide on main workout types you want to template, such as strength, cardio, flexibility, or a blend like HIIT.
- Reason: This ensures you have templates ready for various types of sessions, covering common requests.
3. Define Template Structure
- Action: Outline the general structure (e.g., warm-up, main workout, cool-down) and create sections for reps, sets, rest times, and notes.
- Reason: Consistent structure makes it easy to use the templates and adapt them to specific clients.
4. Create Exercise Lists by Goal
- Action: Make lists of exercises tailored to different goals (e.g., strength, endurance, weight loss) and group them by body part or movement type.
- Reason: Pre-prepared exercise lists save time when building out each template and ensure variety in workouts.
5. Build Base Templates
- Action: Develop base templates for each client type, workout type, and fitness goal (e.g., “Beginner Strength,” “Advanced Cardio”).
- Reason: Having a strong set of base templates makes it easy to plug in exercises and adjustments for each individual client.
6. Add Variability Options
- Action: Include exercise substitutions or progressions/regressions within each template.
- Reason: This allows you to adjust intensity or variety quickly, making the templates adaptable for different fitness levels.
7. Standardize Warm-Up and Cool-Down Sections
- Action: Prepare a few standard warm-up and cool-down sequences that can be attached to any workout.
- Reason: A set of reliable warm-up and cool-down routines makes the templates quicker to implement while ensuring health and safety gym exercising.
8. Organize and Label Templates Clearly
- Action: Save templates in a labeled and accessible format (e.g., cloud folders, spreadsheet tabs) by category, like “Beginner – Muscle Gain” or “Advanced – Endurance.”
- Reason: A clear organization system helps you quickly find and use templates, reducing prep time.
9. Review and Update Regularly
- Action: Set a reminder to review templates every few months to add new exercises or remove outdated ones.
- Reason: Regular updates keep templates fresh and relevant, ensuring workouts stay effective and engaging.
10. Test and Refine Templates with Clients
- Action: Use templates with clients and note any needed adjustments based on client feedback or results.
- Reason: Real-world use will help you refine templates to better suit clients’ needs, making them more effective over time. You can also ask fitness survey questions once upon a time to meet the client’s opinions.
Working with a Personal Trainer Workout Plan Template
So you have available all the personal trainers’ templates for workout programs, but how do you use them to get the most benefits?
Gain a Professional Image
Using a polished workout template in your training sessions not only ensures you’re fully prepared but also elevates your professional image. With a clear plan in hand, you can approach each session confidently, like the luxury gyms staff, demonstrating your expertise and commitment to clients’ success.
This thoughtful preparation allows you to focus on guiding clients effectively, showcasing your skill and boosting your self-assurance as a top-notch trainer.
Become Super Organized
Using a well-structured workout template streamlines your planning process, allowing you to focus on delivering high-quality sessions, like the best gyms do. With every exercise, set, and progression clearly laid out, you can easily stay on track, manage your time effectively, and provide a more consistent, professional experience for your clients.
Have your workout programs always with you and skip any additional preparations, even if you are a bit forgetful and absent-minded…
Save Your Time Thanks to Technology
Not having to prepare a schedule for each session is a huge time saver. But what if we told you that you could use your time even better? Let an IT system handle your paperwork, automate payments and send personalized messages to clients. All of these features are included in personal training management software.
If you want to know more about personal trainer software, try this one:
Manage your gym
like a pro
Get more online bookings and increase your gym profit
Sell the Workout Plans
Sell your training plans to other personal trainers or fitness specialists. You can also earn money by sharing exercises with fitness enthusiasts. Use a custom fitness app created especially for you, where you can include:
- member feedback,
- various payment options.
- other features that make life easier for clients and trainers.
FAQ
To structure a personal training program, start by assessing the client’s fitness level, goals, and any specific needs or limitations. Next, divide the program into phases (such as strength, endurance, or hypertrophy) and outline a balanced weekly schedule that targets different muscle groups and energy systems. Include key workout types – like resistance training, cardio, and mobility work – based on the client’s goals. Standardize warm-up and cool-down routines to ensure safety, and build in progression by gradually increasing intensity, volume, or complexity. Finally, keep track of progress and adjust the plan as needed to stay aligned with the client’s evolving fitness goals.
To write a personal training program template, first define the client type (e.g., beginner, weight loss, strength training). Outline the structure by setting up a weekly schedule and choosing key workout types, such as strength, cardio, and flexibility. List exercises tailored to common goals, with options for progression. Include standard warm-up and cool-down routines to ensure safety. Make sure to label sections clearly (e.g., “Day 1: Upper Body Strength”) and add variability options, like alternative exercises or intensity levels, to adapt the template for different clients.
To sell a personal trainer program, start by creating a clear, results-focused program that addresses specific client needs, like weight loss or strength building. Promote it on social media, your website, and establish a custom branded fitness app from the best suppliers like WodGuru, which help deliver and manage your program digitally. Highlight benefits and client testimonials, and offer a free trial or introductory discount to attract interest. Make it easy for clients to sign up and pay online, and consider bundling additional services like virtual gym check-in system or progress tracking for added value.
