Different Programming Templates

With exercises being grouped into the previous categories based on movement, a number of templates can be developed that will cover the whole body.

Related Units of Competency;

  • SISFFIT003 –Instruct fitness programs
  • SISXFAC001 – Maintain equipment for activities

The use of these templates will cover the vast majority of goals ensuring the following points:


• All areas of the body are trained
• Ensuring balance between muscle groups
• Time-efficient
• Use of compound exercises maximizes the following
• Large muscle groups for increasing metabolic activity
• Greater muscle mass involvement allowing for greater increases in strength
• Use of movement patterns encountered in everyday life

 

Beginner 1
(For client from an untrained state, with very little or no formal gym experience or has been away from training for 6 months+)
1. Lower Body
2. Upper Body Pull
3. Upper Body Push
4. Core

Intermediate 2a (16+ weeks of training on Beg 1 program)
1. Lower Body
2. Upper Body Vertical Pull
3. Upper Body – Horizontal Push
4. Lower Body
5. Upper Body Horizontal Pull
6. Upper Body – Vertical Push
7. Core


Changing the order of this template by grouping the body parts/pattern’s together can also lead to this format.


Intermediate 2b
1. Lower Body
2. Lower Body
3. Upper Body Horizontal Pull
4. Upper Body Vertical Pull
5. Upper Body – Horizontal Push
6. Upper Body – Vertical Push
7. Core


Intermediate 3
A third template following these guidelines can also be utilised when additional exercises are required, particularly isolation exercises for smaller muscles group. These accessory exercises
should be performed only after the major movement patterns have been trained.


1. Lower Body
2. Upper Body Pull
3. Upper Body – Horizontal Push
4. Lower Body
5. Upper Body Pull
6. Upper Body – Vertical Push
7. Torso
8. Accessory Exercises (Bicep/Tricep/Shoulder/Thigh Isolation Exercises)
The key point to note is that for the vast majority of clients, these templates will provide the foundation for the most effective and efficient program design. While these templates will cover the vast majority of the client’s goals and ability levels, it does not prevent the instructor from incorporating other exercises and movement patterns in the client's program. This will be
covered later in split programs.