Creating Workout Plans

Build effective workout plans for your clients with the Coach+ plan builder. Create from scratch or use templates as starting points.

Accessing the Plan Builder

To create a new workout plan:

1. Click Plans in the sidebar
2. Click the "Create New Plan" button
3. Choose between starting from scratch or using a template

Plan Information

Begin by entering basic plan details:

• Plan Name - Descriptive title (e.g., "Beginner Full Body 3x/Week")
• Description - What the plan is for and who it's designed for
• Duration - How many weeks the plan runs
• Days Per Week - Training frequency
• Level - Beginner, Intermediate, or Advanced
• Goal - Strength, Hypertrophy, Fat Loss, Endurance, etc.

Adding Workouts

Plans are composed of individual workouts (training days). For each workout:

Workout Details

• Workout Name - Day label (e.g., "Upper Body - Day 1")
• Day of Week - When this workout is performed
• Duration - Estimated time to complete
• Focus - Muscle groups or training type

Adding Exercises

Within each workout, add exercises from your library:

Exercise Selection

1. Click "Add Exercise"
2. Search or browse the exercise library
3. Select an exercise
4. Configure sets, reps, and rest

Exercise Configuration

For each exercise, specify:

• Sets - Number of sets (e.g., 3, 4, 5)
• Reps - Rep range (e.g., "8-12", "15", "AMRAP")
• Weight - Load prescription (e.g., "75% 1RM", "RPE 8", "Bodyweight")
• Rest Period - Time between sets (e.g., "90 sec", "2 min")
• Tempo - Lifting speed (e.g., "3-1-1-0")
• Notes - Special instructions or cues

Exercise Order

Arrange exercises in the optimal order:

• Compound Movements First - Squats, deadlifts, presses
• Isolation Exercises Second - Curls, lateral raises, etc.
• Core Work Last - Abs and stabilization
• Drag to Reorder - Use the drag handle to rearrange

Supersets and Circuits

Create supersets or circuits by grouping exercises:

1. Select multiple exercises
2. Click "Group as Superset" or "Create Circuit"
3. Configure rest between exercises and rounds

Progressive Overload

Build progression into your plans:

Week-to-Week Progression

• Increase Weight - Add 5-10 lbs weekly for major lifts
• Add Reps - Progress from 8 to 10 to 12 reps
• Add Sets - Increase training volume
• Reduce Rest - Improve work capacity
• Increase Tempo - Slow down eccentrics for difficulty

Deload Weeks

Schedule deload weeks (reduced volume/intensity) every 4-6 weeks for recovery.

Plan Templates

Save time by using pre-built templates:

Common Templates

• Full Body 3x/Week - Beginner-friendly
• Upper/Lower Split - 4 days, balanced approach
• Push/Pull/Legs - 5-6 days, intermediate/advanced
• Bro Split - Body part per day, 5 days
• Strength Block - Low reps, heavy weight
• Hypertrophy Block - Moderate reps, high volume

Select a template and customize it for your client's needs.

Cardio and Conditioning

Include cardio sessions in your plans:

• LISS - Low-intensity steady-state (e.g., 30 min walk)
• HIIT - High-intensity intervals
• MISS - Moderate-intensity (zone 2 cardio)
• Conditioning - Sled pushes, battle ropes, etc.

Specify duration, intensity (heart rate or RPE), and frequency.

Warm-Up and Cool-Down

Add warm-up and cool-down routines:

Warm-Up Components

• General warm-up (5-10 min cardio)
• Dynamic stretching
• Movement prep (band work, activation)
• Ramp-up sets for main lifts

Cool-Down Components

• Light cardio (cool-down walk)
• Static stretching
• Foam rolling
• Breathing exercises

Exercise Substitutions

Provide alternatives for clients who:

• Don't have access to specific equipment
• Have injuries or limitations
• Prefer different exercises
• Need variety for adherence

Add substitutions in the exercise notes (e.g., "Sub: Dumbbell press if barbell not available").

Saving and Publishing Plans

Once your plan is complete:

1. Review all workouts for completeness
2. Check exercise order and progression
3. Add any final notes or instructions
4. Click "Save Plan"
5. Optionally "Publish to Library" for reuse

Best Practices

Plan Design

• Start with client goals and experience level
• Include 4-6 exercises per workout (beginners: 4-5, advanced: 6-8)
• Balance push/pull movements
• Don't neglect legs and posterior chain
• Build in rest days (at least 1-2 per week)
• Schedule deloads every 4-6 weeks

Exercise Selection

• Prioritize compound movements
• Match exercises to equipment available
• Consider client experience and form proficiency
• Include mobility work for tight muscles
• Vary exercises every 4-8 weeks

Programming

• Total sets per muscle: 10-20 per week for hypertrophy
• Strength: 3-6 reps, 85%+ 1RM
• Hypertrophy: 6-15 reps, 65-85% 1RM
• Endurance: 15+ reps, under 65% 1RM
• Rest: 2-5 min for strength, 60-90 sec for hypertrophy

Common Mistakes to Avoid

• Too Much Volume - More is not always better
• No Progression Plan - How will load increase?
• Unbalanced Programming - Too much chest, not enough back
• Ignoring Recovery - Every day is not chest day
• Too Complex for Beginners - Keep it simple at first
• No Exercise Notes - Clients need guidance and cues

What's Next?

Now that you can create plans, learn how to:

• Assign Plans to Clients - Get plans to your clients
• Manage Exercise Library - Add custom exercises
• Track Client Progress - Monitor results