Programming workouts isn’t just about sets and reps, it’s about meeting each client where they are. Whether someone is stepping into the gym for the first time or training for a competition, having the right workout structure is key.
In this guide, we’ll break down real-world examples of workout plans tailored to every fitness level—beginner, intermediate, and advanced, so you can create programs that are safe, progressive, and goal-specific. You’ll also learn how to modify workouts for client goals and how to streamline your coaching with smart software like TrueCoach.
Why It’s Important to Tailor Workout Plans to Fitness Levels
Designing a one-size-fits-all plan is a recipe for client frustration, plateaus, or even injury. Every client is different physically, mentally, and motivationally. When you individualize plans based on fitness levels, you:
Prevent Injury and Burnout
Beginners are especially prone to overtraining or poor form. Starting with manageable volume and intensity reduces injury risk and helps clients stay energized and motivated.
Improve Adherence and Confidence
When clients feel capable of completing their workouts, they’re more likely to stick with the program and show up consistently. Small wins build confidence, and confidence fuels results.
Allow for Proper Progression and Goal Setting
By matching program intensity to a client’s readiness, you set them up for measurable progress. Clear benchmarks help both coach and client track improvements over time.
Reinforce Individualization
No two clients are the same. A college athlete and a 50-year-old beginner shouldn’t have the same program. Customization communicates care and helps get better results.
Characteristics of Beginner, Intermediate, and Advanced Clients
To build the right plan, you need to understand what level of fitness your client is currently at. Here’s how to categorize their training level:
Beginners
- Training Age: 0–6 months
- Needs: Basic movement patterns, stability, form coaching
- Goals: Build routine, confidence, and foundational strength
- Programming Tips: Use full-body workouts, low intensity, and consistent movement patterns. Limit complexity to avoid overwhelm.
Intermediates
- Training Age: 6 months–2 years
- Needs: Structured progression, moderate intensity, introduction to splits
- Goals: Build muscle, gain strength, improve technique
- Programming Tips: Introduce progressive overload, training splits, and recovery strategies. Start goal-specific programming.
Advanced Clients
- Training Age: 2+ years
- Needs: High-level structure, variation, and recovery emphasis
- Goals: Refined aesthetics, peak performance, competition prep
- Programming Tips: Incorporate periodization, intensity techniques (e.g. supersets, tempo work), and individualized recovery tools.
Beginner Workout Plan Example (3 Days/Week)
Goal: Build consistency, learn movement patterns, and reduce risk of injury
Program Focus: Full-body sessions using simple compound and bodyweight movements
Weekly Split:
Day 1: Squat, Push, Core
- Bodyweight squats
- Incline push-ups
- Dead bugs or planks
Day 2: Hinge, Pull, Mobility
- Glute bridges or kettlebell deadlifts
- Resistance band rows
- Hip openers and thoracic mobility drills
Day 3: Low-Impact Cardio + Circuit
- 20–30 minutes brisk walking or cycling
- Bodyweight circuit: squats, step-ups, push-ups, crunches
Coaching Notes: Keep cues simple, prioritize consistency over intensity, and include a warm-up and cool-down to build routine.
Intermediate Strength Training Plan (4 Days/Week)
Goal: Build strength, introduce split training, improve movement quality
Program Focus: Compound lifts with accessory movements, progressive overload
Weekly Split:
Day 1: Upper Body Push
- Dumbbell bench press
- Overhead press
- Dumbbell flys or lateral raises
Day 2: Lower Body (Squat Focus)
- Back squats or goblet squats
- Walking lunges
- Calf raises or split squats
Day 3: Mobility + Active Recovery
- Dynamic stretching
- Foam rolling
- Optional light cardio
Day 4: Upper Body Pull
- Pull-ups or lat pulldowns
- Dumbbell or barbell rows
- Hammer curls or rear delt raises
Day 5: Lower Body (Hinge Focus) + Conditioning
- Romanian deadlifts
- Kettlebell swings
- Sled pushes or interval bike sprints
Coaching Notes: This intermediate strength training plan introduces structure and allows for intensity increases. Track lifts weekly and adjust volume and load accordingly.
Advanced Workout Plan Example (5–6 Days/Week)
Goal: Optimize performance, body composition, or sport-specific outcomes
Program Focus: Goal-based split training, high variety, and recovery protocols
Weekly Split Example (Push/Pull/Legs + Rotation):
Day 1: Push (Chest, Shoulders, Triceps)
- Barbell bench press (with tempo)
- Overhead press
- Triceps dips superset with lateral raises
Day 2: Pull (Back, Biceps)
- Weighted pull-ups
- Barbell bent-over rows
- Biceps curl drop set
Day 3: Legs (Squat Focus)
- Front squats
- Bulgarian split squats
- Leg press
Day 4: Active Recovery
- Sauna, walking, mobility
- Optional yoga
Day 5: Legs (Hinge Focus)
- Deadlifts (5×5)
- Hip thrusts
- Glute ham raises
Day 6: Conditioning/Performance
- Interval training
- Complex lifts or sport-specific work
Coaching Notes: Use periodization (mesocycles), regularly test progress (1RMs, time trials), and implement intensity techniques like supersets, drop sets, and paused reps.
How to Modify Plans for Common Client Goals
Even within each level, goals vary. Here’s how to tailor workouts further:
- Weight Loss: Higher rep ranges, circuit-style training, consistent cardio
- Strength: Lower reps, higher loads, longer rest intervals
- Muscle Gain: Volume-focused programming, isolation movements, nutrition support
- General Health: Balanced movement patterns, flexibility, mobility, and cardiovascular health
Each workout plan example should reflect your client’s priorities and readiness.
Want to go even deeper on workout design strategy? Check out our guide on how to craft and curate effective workout programming,it’s packed with actionable insights to level up your coaching systems.
How TrueCoach Helps You Build and Deliver Smarter Programs
Writing programs from scratch for every client is time-consuming. TrueCoach streamlines the entire process so you can focus on coaching.
Pre-built Templates
Use and reuse workout templates for personal trainers designed for different fitness levels and goals. Learn more.
Video Demos and Coaching Cues
Attach videos and notes to each movement so clients always know what to do and how to do it. Learn more.
Track Progress in Real Time
View weights lifted, sets completed, and client feedback to tweak programming instantly. Learn more.
Assign Plans to Individuals or Groups
Customize at scale with drag-and-drop scheduling and flexible programming tools. Learn more.
Built-In Accountability Tools
Use check-ins, comments, and auto-reminders to keep clients engaged and consistent. Learn more.
Whether you’re managing a beginner workout plan, an intermediate strength training plan, or a complex advanced hypertrophy program, TrueCoach helps you stay organized, efficient, and client focused.
Need help gathering the right info from clients before building their plan? Download our free Personal Trainer Consultation Form Template to streamline your intake process and program more effectively from day one.
Start Building Smarter Workout Plans Today
Now that you’ve seen real-world examples of workout plans across fitness levels, use these blueprints to build your own scalable system. From learning movement basics to crushing performance goals, these structures give you a clear roadmap to success.
Ready to create your own beginner-to-advanced workout progression? Start now with TrueCoach and coach more effectively, at scale.
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Author: Clare Hudson Marketing Coordinator - TrueCoach
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First published: June 11 2025
Written by: Clare Hudson