# Personal Training Program > A one-on-one personal training program with a coach's welcome letter, the client's own goal and day-one numbers, a three-phase 12-week plan, and progress check-ins. Source: https://buildpdfs.com/templates/personal-training-program Category: Health & Wellness A one-on-one personal training program with a coach's welcome letter, the client's own goal and day-one numbers, a three-phase 12-week plan, and progress check-ins. ## What's included - Coach introduction with session days, length, and start date - Personal welcome letter addressed to the client - Client's own goal stated in their words - Day-one baseline numbers to track progress against - Three-phase 12-week training structure - Progress check-ins and training rules section ## Sample content Jin Park Strength · Garage Gym Prepared for Ruth Adler 12 Weeks · 36 sessions ### Strong at Fifty-_Two_ A twelve-week strength program for Ruth — three sessions a week, built around one goal: your own groceries, up your own stairs, at eighty. Coach**Jin Park, CSCS** Sessions**Mon · Wed · Fri** Each session**50 minutes** Starts**Monday, Jan 12** Strong at Fifty-Two A letter before we start Week zero #### Before you lift _anything_ Ruth — you told me you want to carry your own groceries up the stairs when you’re **eighty**. I wrote that sentence on the whiteboard in the garage, and it stays there for the next twelve weeks. It is the whole program. The squats, the deadlifts, the slow walks down the driveway with a heavy bell in each hand — all of it is practice for a life where stairs, bags and grandkids stay easy. After fifty, strength is the most protective thing we can build. It keeps bones dense, keeps balance sharp, and keeps you saying yes to things. The research is clear, and so is my own client list. We will start lighter than you think you need. The first four weeks are about owning each movement, and you will finish every set feeling you had two more reps in you. That is on purpose. The weight goes up when a lift looks boring to me — not when it feels heroic to you. Your left knee is part of the plan, not a problem in it. We squat to a box and add depth only as fast as the knee says yes. Write everything in the log at the back, even the bad days. Especially the bad days. I’m so glad you’re here. — Jin Coach · see you Monday, 6:30 pm **P.S.** Bring flat shoes, a water bottle and this booklet. Leave the ego at the door — I already took mine out with the recycling. Jin ParkStrength coach. Twelve years of training adults over 40, mostly in this garage. ###### Ruth’s goal “Groceries up the stairs, two bags at a time, at eighty.” ###### Day-one numbers Sit-to-stand, 30 sec**13_reps_** Farmer carry, 2 × 25 lb**40_yd_** Dead hang**9_sec_** One-leg balance**14_sec_** **Notes from intake**Age 52\. Walks daily, yoga two years, new to lifting. Old ski injury, left knee. DEXA: mild osteopenia — loading is good for bone. Doctor cleared all training. Week 1 goal: show up three times. That’s it. That’s the goal. Jin Park Strength · For Ruth **02** Strong at Fifty-Two The plan How the 12 weeks work #### Three phases. One direction. Every fourth week is lighter so your body can catch up with the work. Week 12 is a celebration, not a max-out: we test five-rep bests and the carry. 01 Foundation Weeks 1–4 Learn the five patterns. Kettlebells and dumbbells, slow lowering, light enough to talk. 02 Build Weeks 5–8 The trap bar and box squat arrive. More sets, a bit more weight, longer rest. 03 Strong Weeks 9–12 Heavier, fewer reps, crisp technique. Carries get long. Week 12 we test. __Easy_ __Easy_ __Test_ 1 2 3 4 5 6 7 8 9 10 11 12 | Phase | Sets × reps | Effort | Rest | Main lifts | | ---------- | ----------- | ------- | -------- | ---------------------------------------------------------------------------------- | | Foundation | 2–3 × 8–12 | RPE 6–7 | 60–90 s | Goblet squat to box, kettlebell deadlift, incline press, one-arm row, farmer carry | | Build | 3–4 × 6–10 | RPE 7–8 | 90–120 s | Barbell box squat, trap-bar deadlift, dumbbell bench, chest-supported row, step-up | | Strong | 3–4 × 4–8 | RPE 7–8 | 2–3 min | Same lifts, heavier: one top set, then back-off sets. Carries to 60 yd | A normal week **Mon** **A** Squat, push, carry **Tue** **Walk** 30 min, brisk **Wed** **B** Hinge, press, pull **Thu** **Walk** \+ 10 min mobility **Fri** **C** One leg, row, carry **Sat** **Long** Hike or long walk, 60 min **Sun** **Rest** Really. How hard? The RPE scale 1 2 3 4 5 6 7 8 9 10 Warm-up We train here Not yet **RPE 7** means you could do three more reps with good form. **RPE 8** means two. We stop before the grind. Jin Park Strength · For Ruth **03** Strong at Fifty-Two Phase 01 · Foundation Your first three sessions #### Week one Slow down on the way down: three seconds to lower, a short pause, then stand up with intent. Every set ends at RPE 6 — easy enough to chat. 01 **Warm-up · 8 min** 3 min easy rower · cat-cow ×6 · world’s greatest stretch ×3/side · glute bridge ×10 · band pull-apart ×15 · one light set of your first lift | Exercise · start load | Sets | Reps | RPE | Rest | Coaching cue | | -------------------------------------------------- | ---- | --------- | --- | ---- | ---------------------------------------------------------- | | **A**Monday · Squat, push, carry ≈ 48 min | | | | | | | _1_Goblet squat to box26 lb kettlebell · 18 in box | 3 | 8 | 6 | 90s | Elbows inside knees. Touch the box, don’t sit and rest. | | _2_Incline dumbbell press2 × 12 lb · bench at 30° | 3 | 10 | 6 | 90s | Shoulder blades in your back pockets. | | _3_One-arm dumbbell row15 lb · hand on bench | 3 | 10/side | 6 | 60s | Pull your elbow to your back pocket. | | _4_Glute bridgeBodyweight | 2 | 12 | 6 | 60s | Ribs down. Squeeze for a full second. | | _5_Farmer carry2 × 25 lb kettlebells | 3 | 40yd | 6 | 60s | Tall and quiet. Walk like you own the driveway. | | | | | | | | | **B**Wednesday · Hinge, press, pull ≈ 50 min | | | | | | | _1_Kettlebell deadlift35 lb · bell on a 4 in block | 3 | 8 | 6 | 2min | Push the floor away. Hips and shoulders rise together. | | _2_Half-kneeling press12 lb dumbbell, one arm | 3 | 8/side | 6 | 90s | Squeeze the glute of the down knee. Reach for the rafters. | | _3_Ring rowFeet under the anchor, body at 45° | 3 | 10 | 6 | 60s | Body stays one plank. Rings to your ribs. | | _4_Supported split squatHand on the rack | 2 | 8/side | 6 | 60s | Straight down, like an elevator. Front heel heavy. | | _5_Dead bugBodyweight | 2 | 6/side | — | 45s | Low back stays heavy on the floor. Breathe out long. | | | | | | | | | **C**Friday · One leg, row, carry ≈ 50 min | | | | | | | _1_Box step-upBodyweight · 12 in box | 3 | 8/side | 6 | 90s | Whole foot on the box. Drive through the top leg only. | | _2_Romanian deadlift2 × 15 lb dumbbells | 3 | 10 | 6 | 90s | Close the car door with your hips. Soft knees. | | _3_Incline push-upHands on the bench | 3 | 8 | 6 | 60s | Chest to the bench, body in one line. | | _4_Chest-supported row2 × 12 lb · bench at 30° | 3 | 12 | 6 | 60s | Pause at the top. Don’t shrug. | | _5_Suitcase carry35 lb kettlebell, one hand | 3 | 20yd/side | 6 | 60s | Don’t lean. Pretend there is a bell in the other hand. | **Cool-down · 5 min** 90/90 hip switch, child’s pose, slow nose breathing. **After** Log it, then text me one line. Jin Park Strength · For Ruth **04** Strong at Fifty-Two The movements Six patterns, for life #### Moves you’ll own by week four Every exercise in this program is a version of one of these six. Read the three cues before each set. If you can only remember one, remember the first. Squat **01** ##### Goblet squat to box 1. Hold the bell like a warm bowl of soup. 2. Elbows inside your knees on the way down. 3. Touch the box, then stand up tall. **Progresses to**Lower box → barbell box squat Hinge **02** ##### Kettlebell deadlift 1. Push your hips back, not down. 2. Long spine, chest proud, bell between your feet. 3. Push the floor away and stand tall. **Progresses to**Floor pull → trap-bar deadlift Push **03** ##### Incline push-up 1. Hands under shoulders on the bench. 2. Squeeze your glutes; body is one plank. 3. Chest to the bench, then push it away. **Progresses to**Lower surface → dumbbell bench press Pull **04** ##### One-arm row 1. Hand and knee on the bench, flat back. 2. Pull your elbow toward your back pocket. 3. Lower slowly; feel the stretch. **Progresses to**Ring row → chest-supported row Carry **05** ##### Farmer carry 1. Deadlift the bells up; don’t yank them. 2. Shoulders down, crown of the head up. 3. Short, quiet steps. Breathe. **Progresses to**Heavier, longer → stairs with bags One leg **06** ##### Box step-up 1. Whole foot on the box, knee over toes. 2. Lean in a little and drive through the top leg. 3. Step down slowly. Don’t drop. **Progresses to**Holding dumbbells → higher box Jin Park Strength · For Ruth **05** Strong at Fifty-Two Your log Write it down, every week #### Progress & check-ins Tick each session. Note your heaviest set for the three anchor lifts, and how you felt. Bring this page to every check-in — the numbers tell us when to add weight. | Wk | A · B · C | Squattop set | Deadlifttop set | Carryload · yd | Energy1–5 | Sleephrs | Notes | | --------------- | --------- | ------------ | --------------- | -------------- | --------- | -------- | --------------------------- | | 01 · Foundation | | | | | | | | | 1 | | 26 lb × 8 | 35 lb × 8 | 2×25 · 40 | 4 | 7 | Sore Thursday. Fine by Sat! | | 2 | | 26 lb × 10 | 35 lb × 10 | 2×25 · 50 | 3 | 6½ | Missed Fri — Maya’s recital | | 3 | | | | | | | | | 4 | | | | | | | | | 02 · Build | | | | | | | | | 5 | | | | | | | | | 6 | | | | | | | | | 7 | | | | | | | | | 8 | | | | | | | | | 03 · Strong | | | | | | | | | 9 | | | | | | | | | 10 | | | | | | | | | 11 | | | | | | | | | 12 | | | | | | | | ###### Day oneBaseline Sit-to-stand, 30 s**13** Carry, 2 × 25 lb**40 yd** Dead hang**9 s** One-leg balance**14 s** The stairs, with two bags: Had to stop halfway. ###### Check-inWeek 4 _reps_ _yd_ _sec_ _sec_ The stairs: ###### Check-inWeek 8 _reps_ _yd_ _sec_ _sec_ The stairs: ###### Test weekWeek 12 _goal 18+_ _goal 60 yd_ _goal 20 s_ _goal 30 s_ The stairs: Jin Park Strength · For Ruth **06** Strong at Fifty-Two The garage rules #### Rules we live _by_ 1. 1 ##### Leave two in the tank No set goes past RPE 8\. Strength is built by good reps, not hard ones. 2. 2 ##### Effort is fine. Pain is a stop sign. Muscles burning: normal. A sharp or pinching joint: stop and tell me. We swap the move, never skip the day. 3. 3 ##### Add a little, not a lot One more rep, or the next bell up — 2½ to 5 lb. Small steps, every week, for twelve weeks. 4. 4 ##### Showing up beats showing off Three sessions at eighty percent beat one perfect session. A short day still counts. 5. 5 ##### Protein at every meal About 25–30 g each time — eggs, yogurt, fish, tofu, beans. Muscle is built at the table. 6. 6 ##### Sleep is training too Seven hours, most nights. When sleep is short, keep the session but drop one set. 7. 7 ##### Walk every day Even ten minutes after dinner. The walks are how the strength reaches real life. 8. 8 ##### Text me after every session One line is enough. “Done. Knee felt good.” I read every one. Proud of you already. — Jin **Jin Park Strength** The garage gym · 418 Alder Lane Mon–Sat by appointment Jin Park Strength · For Ruth **07** ## Frequently asked questions ### What should a personal training program include? A personal training program should include the client's goal, their starting numbers, a phased plan for the weeks ahead, the exercises or sessions for each phase, and a way to check in on progress. This template has each part, written for one client. ### How is a personal training program different from a workout program template? A personal training program is written for one named client, with their own goal, starting numbers, and a coach's voice throughout. A general workout program template is built for any client to follow with sets and reps but no personal letter or check-ins. ### How often should a personal trainer check client progress? Many trainers check in every four weeks, at the end of each phase. That gives enough time to see real change in strength or the client's own markers, like a sit-to-stand test, without checking so often that there is no difference to see. ### Is this personal training program template free? Yes. You can customize the personal training program template for free and download it as a print-ready PDF. Describe your client and their goal to the AI and it writes the program around them. ## Related reading - [Lead magnets for fitness coaches](https://buildpdfs.com/guides/lead-magnet-for-coaches) - [PDFs for coaches: what to create and when](https://buildpdfs.com/guides/pdfs-for-coaches) - [Lead magnet ideas for health and fitness coaches](https://buildpdfs.com/guides/lead-magnet-ideas-by-niche) [Use this template](https://buildpdfs.com/signup?templateId=personal-training-program) — free, no credit card required.