Workout Plan Templates
Why Template Workout Plans Matter
Not every member needs a fully customized program from a personal trainer. Template workout plans allow you to serve more members efficiently while still delivering structured, effective training. They're perfect for new members during onboarding, as a starting point before PT, or for members who prefer to train independently but want guidance.
Beginner Template: 4-Week Foundation Program
For members with 0-6 months of training experience. Focus: movement quality, consistency, and habit building.
Week 1-4: Full Body — 3 Days/Week
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Goblet Squat | 3 | 12 | 60s | Keep chest up, depth before load |
| Dumbbell Bench Press | 3 | 12 | 60s | Control the descent |
| Seated Cable Row | 3 | 12 | 60s | Squeeze shoulder blades together |
| Dumbbell Shoulder Press | 3 | 12 | 60s | Don't arch back excessively |
| Leg Press | 3 | 15 | 45s | Full range of motion |
| Plank | 3 | 30s | 30s | Keep core tight, don't let hips sag |
Progression: Add 1 rep per exercise each week or increase weight when all sets/reps are completed with good form.
Intermediate Template: 8-Week Hypertrophy Program
For members with 6-24 months of training. Focus: muscle growth, progressive overload, and split training.
Upper/Lower Split — 4 Days/Week
Upper Body Day
- Barbell Bench Press: 4×8-10
- Barbell Row: 4×8-10
- Incline Dumbbell Press: 3×10-12
- Lat Pulldown: 3×10-12
- Lateral Raise: 3×15
- Triceps Pushdown: 3×12-15
- Barbell Curl: 3×12-15
Lower Body Day
- Barbell Squat: 4×8-10
- Romanian Deadlift: 4×10-12
- Leg Press: 3×12-15
- Walking Lunges: 3×10/leg
- Leg Curl: 3×12-15
- Calf Raises: 4×15-20
- Hanging Leg Raise: 3×12
Progression: Add 2.5-5kg to main lifts per week. Deload at week 5 (reduce weights by 40%). After deload, test new 5RM for main lifts.
Advanced Template: 12-Week Strength Block
For experienced members (2+ years). Focus: maximal strength, periodization, and peaking.
Push/Pull/Legs — 5 Days/Week
Push Day
Comp. Bench: 5×5 (working sets)
Incline Bench: 4×8
Overhead Press: 4×6
Dips: 3×8-12
Lateral Raise: 4×12-15
Pull Day
Deadlift: 5×3 (working sets)
Barbell Row: 4×6
Pull-ups: 4×6-8
Face Pull: 3×15
Hammer Curl: 3×12
Legs Day
Back Squat: 5×5 (working)
Front Squat: 4×8
RDL: 4×8
Leg Curl: 3×12
Calf Raises: 4×15
Ab Wheel: 3×12
Periodization: Weeks 1-4 (hypertrophy phase), Weeks 5-8 (strength phase), Weeks 9-11 (peaking phase), Week 12 (deload + test maxes).
Delivering Templates with GymForce
Save these templates in GymForce's program library. When a new member joins, assign the appropriate template with one click. Members see their daily workout in the member app with exercise videos, tracking fields, and progress charts. Personal trainers can customize templates for individual members as needed.
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