The content of this presentation is based on the article "6 simple steps to building beginner workout programs" published by thePTDC.com. The author is Jonathan Goodman.

1. to building beginner
workout programs
Simple steps

2. to building beginner
workout programs
Simple steps
Reference:
Goodman, J. 6 Simple steps to building beginner workout programs. J. Goodman Consulting Inc.
(www.thePTDC.com)

3. Programming for
beginner clients
background
needs
challenges
comfortable &
safe exercises
knowledge
program
consistency

4. “make / break”
(2-3 weeks)
impressed & committed client
the Focus System
(easy, quick & effective 6 steps)

5. te s

6. Repetition range
The great decider
Focusedset
Efficiencyofmovement
Neurologicalfatigue
Restinterval
Lessexercise
G
O
A
L

7. Focus of the workout
intuitionknowledge
body typegoal progression
most
important
exercise
Personal
trainer’s
Client’s

8. Beginner clients cannot get good at more than 2-4 exercises at one time
It’s much easier to sell a client on 2 exercises than 20

9. usually some variation of
the squat, deadlift, lunge,
chin up, row, or chest press
the
Exercises
are
exclusively
large-multi-joint
exercises

10. Secondary Exercise
has the biggest variance
The greatest flexibility and the most fun
in power workout
1° sumo deadlift &
bench press
2° skull cushers

11. active rest
in between sets
or
after 2° if there is time left
rehabilitative
fix an imbalance

12. Cardio
steady
state
GOAL
High
Intensity
Interval
Training

13. Dynamic warm up
workout
nature
comfort
skill level
client’s

14. • Hip and shoulder mobility drills
• More myofascial release
Power
• More movement prep work
• Less indiviual dynamic stretches
• Myofascial release at the end of workout
Endurance

15. Perform the warm up with the client as long as needed until
he/she becomes more confident
Confident client can handle warm up with
dynamic stretching and myofascial release

16. Go the warm up once with clients,
provide them with a handout reviewing each exercise,
and
communicate the expectation of completing warm up before
each session to maximize time together

17. thesystemin action
Note:
4 * 8-10  4 sets of 8-10 reps
a 1a & 1b  do the exercises in superset
a ‘1’ before the exercise  complete all sets before moving onto the next exercise
Cardio guidelines – 2x/week
1st day perform a 30 min job at 70-80% MHR
2nd day perform 45s speed intervals at a 6:1 rest:work ratio

18. EXERCISE – FULL BODY PUSH (DAY 1)
PRIMARY SECONDARY TERTIARY
1 Squat
4 * 8-10
Superset no money drill to
help with external rotation
2 Bench press
4 * 8-10
Superset lat stretch
3 Speed interval 1.5 min at 80-95% MHR
4a Tight Pushup
2 * 15-20
4b Abs plank – Fast Hands
2 * 5
Superset chest stretch
5 Speed interval 1.5 min at 80-95% MHR
6a Dumbell skull crusher
2 * 10-12
6b Single leg squats
2 * 6-8
7 Scaption
2*8-10

19. EXERCISE - FULL BODY PULL (DAY 2)
PRIMARY SECONDARY TERTIARY
1 Dead lift
4 * 8-10
Superset hip stretches
2 Chin up
4 * 8-10
Superset chest stretch
3 Speed interval 1.5 min at 80-95% MHR
4a Glute thrust
2 * 6-8
4b Side bridge with minor twist
2 * 12-15
Superset chest stretch
5 Speed interval 1.5 min at 80-95% MHR
6a 1 arm bent over row
2 * 8-10
6b Glute ham raise
2 * 6-8
7 Pallof press
2*25s holds

20. the workout
broken do n

21. Dynamic warm up
Secondary exercises
Primary exercises
Tertiary exercises
REP Range
Cardio guidelines

22. Primary goal : fat loss
Workout:
- build up some muscle
- a variety of rep ranges
within hypertrophy rep
ranges mostly
The secondary exercises
shift the workout to
becoming more metabolic
The reps increases and
speed intervals are placed
throughout

23. PUSH
FULL BODY WORKOUT
Primary exercise
Large multi-joint exercises
(not power movement)
Hypertrophy rep range
PULL
The intermediate client would be able to handle 4 primary exercises all done by him/herself
so the client can focus on performing the movements well

24. Secondary
exercises
Improve
client’s performance
within
primary exercises
Single leg squat
increases
knee, ankle, & hip
stability
A special focus on
core strength
(stay true to push/
pull split )
Most variance
takes place

25. is done by an
intermediate client
the
is set to be
metabolic in nature
the
tertiary exercises
is within the workout,
not at the end
the movements will have
been performed before
the active rest periods in
between sets is
an added benefit
A list of exercises could be
prepared for the workout
in an unorganized manner

26. 2Cardio days
/week
since the primary goal is fat loss
The addition of sprint intervals throughout makes
the workout to be metabolic in nature

27. An intermediate client would be comfortable
performing the warm up by him/herself.
The dynamic warm up is shown once and its
handout package is provided
The warm up is completed before the workout

28. elming
your client

29. complicated
program

30. Make sure to get caught up in trying
your clients to their goals
on 1-2 of the most important things in client’s program
Make the workout
the progression on the important aspects
the keyto the focus system
not to do too much

31. Fadhli
002063@gmail.com