Tag Archives: personal trainer business

Is Online Business for You?

PT’s, this ones for you.
Another day, another dollar.
Quite literally $1 these days as that seems to be the going rate for online training per person 😂
Like many products people are drawn towards buying may will soon start to realise that in their effort to save a few pennies the quality of that which they’ve purchased will be lacking.
When you take a look at various other online training platforms the prices are quite reasonable, yet far from rockbottom.
This is because the company knows it’s products value.
Anything too good to be true because of how cheap it is, usually is exactly that, too good to be true.

You can find some amazing templates online for free you know, all you need to is take some time (let’s face it you’ve got plenty of that currently) and do a little bit of diligent research and you’ll find plenty of them.

Or you can pay for something, both options are viable.
A decent online template should look to set someone back around £75-100 as those are plug and play, meaning little to no effort needed from the PT past the point of writing them – 3 different levels would be good.
For online coaching/programming £100-200pcm is a fair price as clients will be getting more of your precious time and attention.
^ This price can stay consistent in group settings, you’d simply split the cost PCM (per calendar month) between however many is in the group, which you might say needs to be a minimum of 5 and a maximum of 10, choice is yours.
Not earth shattering prices, yet fair ones.
If you’ve looked at those and thought you couldn’t ever charge those for purely online/distance training, why?
Do you have so little faith in your ability and skills or is it that you’re suffering imposter syndrome, which many do.
Business is business, and if you have the knowledge, skill, ability and desire to really do well in the industry then charging what you’re wroth shouldn’t ever make you feel bad.
You see a lot of people will feel bad about asking for money, you know, to actually be paid.
Then there will be excuses of how people couldn’t afford it or the industry wasn’t profitable, blah blah blah.

You’re just scared of coming up against people barriers, being rejected or someone calling you out, which is fair however to do well in business, especially in this time you need to get over that ASAP.

Say someone does question the price, don’t flick or hesitate and reply with something along these lines:

“I agree it is more expensive, and that is because you’re getting a high quality of service. If this is out of your price range I understand and will still be here when you can afford it.”

Joking aside, well, only slightly.
Here is how you may answer a barrier:
“I agree it is more expensive, and that is because you’re getting a high quality of service. While 1-2-1 coaching may be out of your current affordability I also have this option for you:
Group Training at £XXX or a Training Template at £XXX

Which those two do you want to go for instead?”

Offering someone an either/or alternative is a great way to run a business, and if they say no to both of those, simply ask why, if it’s still price then they can’t afford it and you wish them well.
However in my experience it’s really price that is the issue, it’s perceived value.
Meaning you’ve not ticked their internal value boxes, or enough of them at least.
Did you address the following when chatting to them:
  • Their Problem (or perceived problem)
  • Their emotional/mental/cognitive needs
  • Their desired outcome & expectation of how to achieve it
  • Their current situation & why achieving X would be a benefit & how it would make the feel
  • Their level of preparedness/desire for X
  • Addressed any past bad experience they had
  • Why your product will benefit them
  • How your product will solve their problem
  • Extra benefits they get in addition to the main product
  • Asked for the business directly with no faff
The list could go on, however the main point is this –

Do you know enough about THEM, their needs & why’s?

If the answer is an uncertain one then you’ve not addressed the above.
You may wonder how you can do that online, well you’ve got two main options, the mistake many make is all about seeing their product straight away and all it’s glorious features, and while not a bad tactic it’s not a great one.
These are the two best options:

1 – Client testimonials of why your product helped meet the needs, desires, solve the problems etc or real people JUST LIKE THEM

2 – Knowing your target audience (demographic), how they speak and what they want to hear so you can put it in your marketing so it appeals to their biases and also personally to them.

Option 1 is the very best, option 2 is also decent it just requires more time to get exactly right.

Anyway, I’ve rambled, again 😋
Take some time to consider the above.
Do you create/cater your services to what your clients need/want or simply what you want?
You should investigate this thoroughly.
Please leave any gems of your own wisdom, or questions down below.


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Business Basics

💷3 Options for PT Pricing💷
As a coach/trainer it can be hard to know how much to charge, or at least that is what many say.
It’s not hard, not really.
A lot of PT’s would rather use this as an excuse so that they can say people can’t afford it, or there wasn’t enough money in PT.
Essentially allowing for their own failure.
Good Morning ProZoners,
You’ll find these three options to pricing useful.
Other key elements to remember though are as follows:
– Your product must have value to people
– Offer solutions to clients problems for greater sales
– If no one wants what you’re offering the ask them why
– Be willing to change your product/bias/angle if needed
– A narrower client niche is better than a large one
Keeping those in mind here are the ideas for fees.
1 – Deviation from the Mean.
Say the standard rate of PT in your area is £100 per session (for ease of numbers).
To fill your diary you can offer the following:
🔱 Priority Pass +35% on standard, so £135
This gives them an ‘All Access Priority Training Pass’ meaning they get first dibs on all good prime times slots, free access to bootcamps, workshops, seminars, ongoing nutritional/lifestyle coaching and more.
You’d base your packages off of this number.
🔱 Frugal Finance -15% on standard, so £85
Unlike the all access the ‘Economy Training Pass’ will have them able to pick from off peak training hours, free classes in those times, selected access to seminars/workshops (say 4 free per year) and reduced rate supplemental fees for nutritional tweaks, lifestyle coaching and so on.
You’ll have two very different types of client, those who want it all and those who want to save some £££, both have a place.
2 – Pay Now, Save Later
You offer two options in this as well.
A 6 month agreement where you clients pays upfront, or a 12 month one.
Nothing in-between, and for this we shall use arbitrary number examples again just for effect.
📆6 Month: £6000
📅12 Month: £10,000
In each you’ll offer all the bells and whistles, the only difference is the length of time investment which saves them 2K (remember these are arbitrary examples).
Now if one person can afford this upfront then you’ve done very well, however it’s not aimed ideally at one person, it’s aimed at groups of people with similar goals.
Say you get 10 people, that’s £1000 each for an entire years worth of training, nutritional/lifestyle coaching and ongoing support, and if we put each at say 5 sessions per week (3 training, 2 nutrition/life coaching/support) that will mean potentially up to 260 session across the year.
(you could also do it with 2 people, 4 people, 7 people, etc)
£1000/260 = £3.84 (ish) per session per person.
That is an absolute bargain no matter which way you slice it.
Of course their sessions would be almost set in stone at regular times/days, that is a potential downside, yet for £3.84 a session can anyone really grumble?
3 – A Leap of Faith
This last one require guts.
When a potential client asks for your fees you respond with this:
“You pay what you feel my services are worth.”
Offering blocks of training works well with this, and you can also remember that if someone offers a fee that is an insult you can tell them as such and refuse to train them.
Oh yes, using the above and having someone say “How about £10 per session then.” – you’re fully within your rights to say that is quite insulting and shows they don’t value a high quality service and as such you don’t wish to train someone in that mindset with such disregard for investing in their own health.
Make them feel bad, a little bit of shame for them playing the fool can go a long way.
One reason this style works well is that people will area number in mind they’re wiling to pay, so why not have them pay it willingly.
There you have it, a few options for pricing.
Any questions please leave them below.

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A post for PT’s.

This message is for those of you that feel frustrated with clients.


You don’t need to train them you know.

It is your business and as such you can choose who you want to train, there is no need for this 100% inclusiveness.

Not all training is meant for all people, and that’s okay.

Bending yourself all out of shape to try and please the world and its dog will serve you no long term benefit other than that of stressing you out.

So brush that monkey off your shoulder.

Give those feelings, attitudes and mindset away.

You don’t need them anymore, you never did.


Focusing on people you want to help is a far more worthy cause for your time.

Now I can understand how people panic about not making money, then they bring up all the excuses to justify the shit state they’re in.

Tell me, for all the time you’ve done this ^^ has it ever really been anything other than a complete and utter ball ache?

You will rarely find a successful business person that works with people they don’t want to.

(Multinational corporates are the exception)

People are not worth the effort, the stress and the unhappiness they bring you, so the best way to deal with them is to simply avoid working with them.


Set your standards.

Market in a way that appeals to the people you want to train and deters those you don’t.

It’s your business, so of course you’ll run it as you see fit.

So why not run it in a way that allows you to help people while also making you happy too.

There’s nothing wrong with being bespoke or members only.

You should investigate this thoroughly.


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🤓🤓Three things to avoid doing in your business🤓🤓

You will find these are made by many, addressed by few and learned from by only one or two.
The overall idea with a post like this is to help you avoid making the same stupid mistakes that have cropped up in the past, now you will either listen or you won’t.
After a life that’s left a head full of bad memories I hope you’re the former.
Okay, here we go.
1 – Saying yes to everything. 😨😨😨
A dangerous word.
One that when said too much can have you making promises you can’t keep, or having you lie about your abilities to gain a client only to let them down.
Learn the power of no.
A frightening word.
One that will save you a lot of hassle if you master it though, this is because you will be able to take control and be honest with what you can/can’t do.
Remember, the business is about helping someone else and as such they are more important than your bank balance.
2 – Claiming to be something you’re not. 🦸‍♂️🦸‍♀️🧙‍♂️🧙‍♀️
False claims are common in the realms of fitness.
So many PT’s will promise people the world and when it’s delivered instead of being a like for like replica it ends up being a road atlas.
This happens a lot because people want to make money, which to be fair is how you run a business, however if you take this route you’ll find you don’t run that business for very long.
Accept the things you can’t do & do the things you can.
People won’t think less of you because you can’t do something for them, they’ll think less to you because you lied as claire you could.
Trust is a fragile thing, like a butterflies wings once damaged it’s unable to be fully repaired and never the same again.
Don’t taint your business with false claims or promises, be different and tell the truth.
3 – Looking for obstacles that allow you to fail. 🚷🚷🚷
Everyone has self-doubt instilled into them at a young age.
As a young sprite we feel invincible and the elders allow us to get away with this ignorance because we’re young and naive.
Of course one day this rose tinted reality is stripped away from us with immediate effect, as such this now shatters what we thought and even who we thought we were, thus self-doubt is born because perhaps we’re not the superhero we thought we once were.
As we age this turns in to seeking out obstacles, barriers and logical excuses/reasons for our own failure.
This is so that when we fail we can blame ‘the thing’.
While in some cases the fault is indeed from external factor/influence that we had no control over, the common reason people fail in business is because they’re bad at business.
It’s actually safer to fail than it is to succeed.
Success breeds envy in people, it puts a target on your back and means you’ll have someone (or many) coming for you, trying to tear you down because it’s easier to bring you down to their level than it is for them to rise up to yours.
As such you will seek a reason to fail and almost 100% of the time you’ll find one. The perfect one in fact.
You choose success or you choose failure, choose wisely.
There you have it, three considerations for you.

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It’s for them, not you

When it comes to writing about your company, you’d really dow ell not to make it all about you.
I know how odd that sounds, however just bear with me.
Take a look at any companies mission statement, or their values, beliefs or anything else of that nature.
You will see this word a lot – ‘We’
“We have the best facilities with high end equipment.”
“We have experts trainers in various fields.”
“We are basically the shit and that’s why we’re valuable.”
^^ This is what those kinds of messages are conveying.
Believe it or not this is rather common.
Seriously go to any business page about the company and you’ll likely see something like that.
You might be asking – “Is this really a bad thing? They just want to showcase their skills and all the have.”
While this is indeed all fine and dandy, it’s about the company and what it does, instead of trying to connect with their audience and what they can do for them.
In the famous words from one rather flamboyant US President.
John F. Kennedy – “ask not what your country can do for you, ask what you can do for your country.”
Your messages should more often than not be about what you can do for the person/people you’re trying to reach.
Writing in such a way that has them visualise themselves being a part of your community, your tribe (popular word these days), as it were.
Let us take a look at my two arbitrary example above once again.
“We have the best facilities with high end equipment.”
“We have experts trainers in various fields.”
Classics, now if we tweak them, with a couple of different words you’ll notice the massive difference it makes.
“You will have access to the best facilities with high end equipment perfectly suited to your needs.”
“You can speak to any one of our experts trainers whenever you need some help with your goals.”
While a tad longer the message is far more inclusive to the person and will be read by them, the individual as they can now start to picture themselves being there.
If we wish to keep them to one line here are some other tweaks we can make to convey the same message.
“You’ll access equipment suited to your needs.”
“You have our experts trainers to help plan your goals.”
It is little tweaks like these that can set your apart from the rest because of one simple reason.
You’re showing that you care about them (your potential clients) and it’s all about their journey and helping them, it’s not about the company itself and how brilliant it is.
Don’t get me wrong, the company or business may indeed be brilliant, however blowing your own trumpet before showing people you’re their to help them and care about them first is not the wisest route to take.
People buy from people after all.
Give the above some thought and if you have any little bits of scripture you want to share in the comment, please do so.
Will do me a favour?
Take a look at your current business adverts/mission statements etc, read them as a client and ask yourself this one simple question –
Is the company talking to me or merely about themselves?

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Fellow trainers, this ones for you.

How do you train your clients?
Is to improve them or merely to impress them….
There is an amazing difference between the results of the two.
You’ll also find that the majority opt for the latter.
Sadly we live in a world where people need to be kept constantly entertained and pandered to, as such it has caused training to devolve over the years.
This is one reason why group exercises is so popular.
It’s exciting, entertaining, fun and may produce results.
Now it is true not everyone trains because they want to get results or fortify their bodies for life, and this is fair enough.
If you’re the kind of trainer happy to provide that service then great, you’ll have quite a lucrative business, you just have to remember you need to keep adding in new things to keep people attention.
Perhaps that isn’t you, maybe you are the sort of trainer who has peoples best interest at heart and is just not sure how to go out programming for such a thing because we still have to keep people on side and while training might be what people need, it may not be what they want.
Once you understand what people want, you can create what they need based around their biases, preconceived ideas and understandings of what they think PT is.
To be fair you’ll see a lot of trainers/coaches share videos on social media that look epic, however the likelihood of their training produce sustainable results is slim.
One thing to remember is that as a trainer you’re in the service industry.
This being said, you need to decide what kind of service you want to offer.
One that seeks to impress clients.
One that seeks to improve clients.
While you can indeed combine both, they’re not mutually exclusive.
Over the years I’ve found some consistent ways of provide both to clients that you can take and apply to your own.
Here is the structure for most of my classical sessions:
– Warm Up (clients need fulfilled)
– Skill (clients need fulfilled)
– Strength (clients need fulfilled)
– Conditioning (clients want fulfilled)
– Cool Down (clients need fulfilled)
The conditioning section will often confirm a bias or a preconceived idea of what they feel they need to be going to achieve the results they want.
If it’s fat loss, this section will be hot death and leaving them a smouldering mess on the floor because that’s what they feel they need to be doing for fat loss.
Say they are looking to add muscle, it will be some disgustingly high rep pump driven super-ultra-mega-drop set that blows them up and gives them DOMS the next day, because that’s what they feel they need to be doing to achieve their result.
I’m sure you get the idea.
People come to us as trainers/coaches with ideas already formulated or how they think it will go.
Now you have a few options here.
Do what they want and potentially get results (more likely a no result outcome).
Do what they need and definitely get results (which may oppose a belief/bias and even if they get results they will not enjoy training and stop, madness).
Do what they need at the start and finish with what they want, subsequently getting them results and confirming the ideas they had in their head, then over time educate them as to why what they thought was incorrect.
^^ Never tell them straight tout they’re wrong, unless you’ve sold yourself as that style of ‘non-nonsense’ trainer who won’t tell people what they want to hear.
Many people don’t like being told their wrong, even if they are.
It’s the classic – “The customer is always right, even when they are wrong, which is all the time.”
You need to be clever because you’re running a business after all.
Now it might be common sense that you’d not hire an electrician and then proceed to tell them how to rewire your house, yet in fitness people will hire you to train them and always tell you how it needs to go, I know, I know.
Everyone thinks they know how to train, as such it’s best for you to go along with them and aim to educate each client over time.
This can be in the form of work shops, nutritional meetings, client Q&A’s, that way you can set out from he start that in each there will be objective discussion about how things actually work.
In this way you can question peoples misconceptions without causing them to be offended because they chose to come to said event.
Honestly if you run 2-3 weekly discussion/Q&A sessions you’d be surprised how many people will come to them.
That said, you’d do well to do some gym floor walking and subtly ask people what burning topics of curiosity regarding fitness they have, that way the talks will ‘feel right’ for them and something they can’t miss.
Okay, I’ve gone off on a tangent, again.
Simply you need to remember this; work with your clients to improve them, not merely to impress them.
If you have any questions please leave them below.

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Be Liked.

Morning All,

I have some advice for the other coaches/trainers who are kind enough to read my humble musings form time to time. It’s something I’ve learnt and while it should be common sense it really isn’t.

What is it you ask… It’s pretty much the most important step in getting people to change their minds. You ready for it?

People must LIKE you.

Yep. It’s that simple, however a lot of coaches/trainers don’t do it and because of this they end up locked in ego battles with people and as a result lose business and also respect. I have fallen victim to this on several occasions and can tell you it only causes problems int he long run.

How can you get around this? All you have to do is take a step back when you’re in a conversation and ask yourself what you would require for your opinions to change. The first part is often to be listed too and not spoken over, basically given some respect.

If you focus on getting people to like and respect your first and foremost your will be in the best position to influence and help them. There is no prize for being the bigger ass hole, if there was I’d have several by now.


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Stop Procrastinating

If there is one thing that a lot of people have in common is the simple fact that they waste their time being busy rather than being productive.

The procrastinate. They find reasons to ‘keep busy’ and avoid what NEEDS to be done for things that make them look like they’re working hard.
Are you one of them?
I remember reading Eat That Frog by Brian Tracey many many years ago, I had also read the 4 Hour Work Week by Tim Ferris before that so the book Brian had written made a lot more sense. If you haven’t read these books I suggest you do because they will not only change the way you think, they will change the way you work and you will get more done in less time, thus giving you more free time to do more productive things such as learning of self improvement.
I want to give you some tips that I’ve picked up over the years from attending various seminars, reading hundreds of books (most of which all say a very similar thing, as there is no real new information) and listening to various Pod Casts.
Let us begin.
1 – Eat That Frog (you will see the book for this at the end).
The story of eat that frog start off each day with you eating the largest ugliest frog imaginable and after that all you other daily activities are a doddle.
This pertains to getting the biggest, most daunting and basically the WORST thing you have to do in your day done AS SOON AS POSSIBLE because after that everything else will seem easy. This could be a call to your Regional Manager with yesterdays sales updates, or a phone call to the mother-in-law to tell her how her precious grandchild is doing, is the worst thing you can do and once it’s done you will feel a real sense of achievement and begin to beat the bug of procrastination that often times makes you do 101 things that don’t need to be done all in an attempt to put off what you NEED to do.
So what is your most important thing to do today that will cause the most positive and productive outcome?
It’s all about priorities.
Now go, Eat that Frog.
2 – What’s your REAL goal?
People claim to have a goal when in reality what they have is a musing or perhaps an idea of what they MIGHT like or MIGHT want.
In my experience I have found that a persons TRUE goal is the one that they want intellectually but emotionally. They have to be passionate about their goal in the work place and know it’s purpose because when a person is not only motivated by intellect (knowing how much it will benefit their life and their personal growth) but also emotion – passion/purpose – (they have a burning desire to achieve their goal because it MEANS something to them) then you will find this person is very hard to stop and will motivate themselves far beyond anything you can imagine.
Goals without Passion or Purpose are meaningless. Without those two things you don’t have a goal, you have a distraction.
What’s your passion and purpose?
3 – 80/20.
An age old principle, dating back to 1895 and was first coined by Alfredo Peradio because he discovered that 20% of the population of (either England or Italy, I can’t quite remember, I will check this) owned 80% of the land. This caused him to do more research looking for similar trends and what he discovered was that this 80/20 principle was very relevant to most things in life.
If we look at the modern world and take your client base for example you will find that 80% of your income comes from 20% of your clients and 80% of your productivity come from only 20% of your ‘busy’ working day. This shows that it’s not about how much one does but how well one does things. Much like a martial arts Master, she/he will know thousands of movements but will only use a select few in times of dire need, thus adhering to the 80/20 principle.
Look at your diary and what you do on a typical day and look at what you do that is PRODUCTIVE and adds to your business or adds to your life and establish what things out of all the things you do that will yield the most benefit.
It’s quality, not quantity.
4 – Start with the END in mind.
The problem some people face with goal setting is that they don’t know where their goal will end, they don’t know the GOAL as it were. Taking in to account everything written above you will be able to find your goals end point and from their work backwards planning a step by step journey that leaves little to chance.
Starting with the end in mind will allow you to use the 80/20 principle and establish what you NEED to do as opposed to what you COULD do that won’t do much more than waste your time and make you look busy.
What does the end typically look like?
– There will be a specific DATE.
– There will be a specific NUMBER (profit, building, fat loss etc).
– There will be a specific ROUTE (how you got there).
– There will be a specific STARTING POINT (reverse engineered from the end point).
When you start with the end in mind it’s much easier to work backwards and reverse engineer what you MUST do. Realise that when you know the destination the journey becomes much easier to see and far less daunting. Once you Know point E, workout out each part of points A-B-C-D are not so terrifying.
So tell me, what’s your end point?
5 – Social Media Recluse.
We have heard of a social recluse, you know, a person who doesn’t socialse and keeps to themselves. Well you need to become a Social Media Recluse and turn off or log out of all of your media accounts to help you avoid their distracting and very tempting allure. Did you know that on average people spend anywhere from 60-180min on social media each day! That’s a lot of wasted time procrastinating and watching videos of cats falling off things.
Don’t get me wrong, social media has it’s place and is a great advertising tool and extremely useful for business, however if you’re not using it for that reason then it’s a distraction that will only detour your from your goal and because of that you MUST limit you exposure to it.
Think it like a packet of doughnuts being sat on your desk. It’s not a case of IF you’re going to eat the packet but a case of when. Remove the temptation and increase your productivity. You can waste time with candy crush, angry birds or what ever the popular game of the time is once you’ve eaten not only your biggest FROG but also the medium one and the small ones for desert.
Ask yourself these questions:
Q – Is this Necessary? If no remove the temptation.
Q – Is this Productive? If no then stop wasting time and do something that will take you closer to your goal.
Work smart, not hard. Do what you MUST now so you can do what you WANT later.
Those 5 tips are tried and tested methods of becoming more productive. Test them out and let me know how you got on.

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Do You Really Need That Specialist Exercise?

Walkouts, Partial Reps, Banded Moments, Movements with Chains, Lockout Reps, Board Pressing, the list of specialist exercises is numerous but do you really need them?

Too many people get caught up in doing things they have no real need for. I am guilty of this on the odd occasion but found that it only severed to hinder my progress in the long run because there was no need for the specialist movements.
You will find these types of exercises common for high level power lifters but they serve little purpose for us normal folk. If I had to give people some variations of lets say the big 3 I would suggest the following:
– Pause Squats
– Front Squats
– Box Squats
– Paused Bench
– Narrow Grip Bench
– Pressing Overhead or High Incline
– 1/2 – 1 inch Deficit Deadlifts
– 2-4 inch Block Pulls
– Snatch Grip Deadlift
– Overhand Deadlift
That’s pretty much it. While it’s nice and quite fun to try some of the specialist exercises there is little to no need unless you’re squatting/deadlifting 3xbw and benching 2xbw. The variations I’ve suggested will be more than enough to help keep you busy for months if you rotate them properly.
Do you need some guidance on a program too?
Warm Up Sets x4 at 3-5 reps (40,60,70,77%)
Week 1 – 10×1 + 70-80% back off AMRAP set -10min
Week 2 – 5×2 + 70-80% back off AMRAP set -10min
Week 3 – 3×3 + 70-80% back off AMRAP set -10min
Week 4 – 2×5 + 70-80% back off AMRAP set -10min
*increase weight and start over.
*2 lifts per day – EG Squat/Row, Deadlift/Press
*Lower body would work better with this programs set rep progression.
*Upper body = Volume or Ramping, try 8×8 on the volume with only 30 seconds rest on upper body pressing/pulling movements or Ramp up to a 3-5RM (meaning you do 3-5 reps and add weight each set until you hit technical failure, then you’re done).
An example day might be as follows:
Workout 1 – Squat/Pull Up
Warm Up Sets – Paused Squat x4 at 3-5 reps (40,60,70,77%)
A1 – Paused Squat – 10×1 – 100kg + 80kg AMRAP (10min time limit)
B1 – Pull Up – 8×8 – Wide Grip Body Weight/Weighted or Pull Down
*Optional C1 – Ab Roll Out – 1×12
Workout 2 – Deadlift/Press
Warm Up Sets – Overhand Deadlift x4 at 3-5 reps (40,60,70,77%)
A1 – Overhand Deadlift – 10×1 – 100kg + 80kg AMRAP (10min time limit)
B1 – Press – 5RM Ramp Start with Overhead Press and hit 5RM (You can alternate your Pressing movement to your own personal desire, one day might be overhead press, the next time around it might be bench and so on.)
*Optional C1 – Ab Roll Out – 1×12
A weeks training might look like this:
Monday – Workout 1
Tuesday – Workout 2
Wednesday – Off
Thursday – Workout 1 – Front Squat/Pull Down Neutral Close Grip
Friday – Workout 2 – Snatch Grip Deadlift/Incline Press
Saturday – Off
Sunday – Off
Repeat last weeks exercise selection, keep weights the same on SQ/DL but move on to week 2’s reps (5×2).
There is nothing stopping you from adding in a sprint day on Saturday or some CV just regulate the intensity so that is doesn’t disrupt your recovery and adaptation phases.
In the world of lifting it’s best not to try and run before you can walk. Learn the basic movements and learn then well, then once you’ve started to hit the upper limits of your natural strength (around 3xBW SQ/DL & 2xBW Bench) then it will be worth adding in some specialist exercises to help you past your sticking points.

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Build A New Body: Part 1

There are a great deal of programs floating around on the internet and today i’m going to give you another one to consider.
This will be one of several programs I will be writing for you that will help create a 12 week training cycle to help you add lean mass, strength, strip fat and feel much more confident because of the results you will achieve.
Today’s program will consist on what you will ideally be looking to do for the first 3 weeks of your training block. It will help you build a good foundation of lean mass while starting to bring up your base strength in preparation for the next 3 week block, here is what the basic outline of what the primary goals of each will look like:
Weeks 1-3 – Hypertrophy/Strength
Weeks 4-6 – Hypertrophy/Strength
Weeks 7-9 – Strength/Conditioning
Weeks 10-12 – Strength/Conditioning
The first 6 weeks is based on building the foundation, then the second 6 weeks will be about utilising/realising the strength you’ve gained from your newly built muscle to it’s full potential while also adding in some conditioning style work to help keep you lean and feeling ‘fit’ don’t worry if you think they will contradict each other, they won’t if programmed properly and the correct volume/approach is used.
So now you’ve got the basic idea shall we get started?
4-4-4 is the first method you will be using is based around the following:
– 4 Workout days per week
– 4 Exercises per workout
– 4 Sets with varying rep ranges
The days you workout are down to you, that could be Monday/Tuesday/Thursday/Friday or whatever.
As for exercises you will want to cover the full body in as little movements as possible, I will give you two guideline workouts A/B where you will hit all the major muscle groups, here they are:
Workout A –
– Front Squat
– Snatch Grip Deadlift
– Bent Over Row
– Supinated Grip Pull Up
Workout B –
– Press – Shoulder Width
– Bench Press – Medium (narrow is you want more triceps, wider if you want more chest)
– Dip
– Face Pull – Pronated Grip W/Thumbs Facing You (think you’re hitting a double bicep pose when pull to your face)
*You can do which ever day you want first, it’s down to personal preference.
Now it’s time for the rep/set scheme I will recommend for you.
– 12,10,8,6
– Use a 4-1-1-1 tempo (4 second eccentric, 1 second pause, 1 second concentric, 1 second pause)
Suggested loading:
– 12 – 65%
– 10 – 70%
– 8 – 75%
– 6 – 80%
A very simple descending pyramid that will help you begin to build a base. As for a warm up I would advice doing what you need to do so that you feel mobile and ready, remember a good mobility routine will help you stay injury free and improve your performance and overall life for that matter (There are lots of options on YouTube, you’ve got a great book called Becoming a Supple Leopard and much more to get ideas from).
I can’t tell you your weights but the suggestion I have given will be a good starting point, but remember the stronger you get the higher these numbers will go, not only % wise but also because you will be able to lift more. Start off light so you have somewhere to go, if you start too heavy you will stagnate and can even get hurt if you’re not careful.
The above program is designed to be followed for 3 weeks, then you will move on to the second 3 week block which I will get uploaded in due course.
You will obviously need to know about nutrition as well, here is a good starting point for you:
LBMx 17-19 = Muscle Gain Caloric Range
Protein – LBM x1 = Grams per day, multiply this by 4 to get calories of protein for the day.
Carbs – Protein x1-3 = Grams per day (depending on style of training/overall daily activity, desk jockeys use x1, site workers use x3 and people in the middle use 1.5 or 2), multiply this by 4 to get calories of carbs for the day.
Fat – What ever calories are left divide them by 9 to get your fat in grams for the day.
Example Equation:
175lbs x 19 = 3325 total cals
175lbs x 1 = protein 175g x4 = 700 cals
175g x 2 = carbs 350g x 4 = 1400 cals
3325 – (700 + 1400) = 1225 cals
1225/9 = 136g fat
So these example calories/macros would be:
3225 Total Cal
175g Protein
350g Carbs
136g Fat
Get the idea?
*Eat mostly single ingredient whole foods to get the bulk of your calories, doing this will sort out your micronutrients without you having to worry too much. think 80/20 – 80% single ingredient foods 20% what ever you fancy. Just keep the callers correct and the overall macronutrient ratio sold and you can’t go far wrong.
Breakfast/AM – Fat/Protein
Snack/AM – Fat/Protein
Lunch/PM – Complex Carbs/Protein
Snack/PM – Complex Carbs/Protein
Dinner/PM – Complex Carbs/Protein
Post Workout Protein/Simple Carbs – regardless on time of day.
This will be a good place to start, you can make adjustments according to your own persona needs as you see fit.
You now have the first 3 weeks and some basic ideas for nutrition, it’s time to get in to the gym and start working (Y).

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