Creating a workout program is the core skill of coaching. Whether you're programming for a beginner or an advanced powerlifter, the process follows the same framework: assess, select, structure, and deliver.
Key Takeaways
- Start every program with a thorough client assessment covering goals, schedule, and limitations
- Choose a training split that matches the athlete's available days and experience level
- Set programming variables (sets, reps, intensity, rest) based on the client's goals
- Deliver programs through a coaching platform for automatic compliance tracking
Step 1: Client Assessment
Before writing a single exercise, understand your client:
- Training history — How long have they been training? What programs have they followed?
- Goals — Strength, hypertrophy, sport performance, general fitness? Some clients want to pursue both strength and cardiovascular fitness simultaneously — a growing approach called hybrid strength training that requires specific programming considerations.
- Schedule — How many days per week can they train? How long per session?
- Equipment — Full gym, home gym, or limited equipment?
- Injuries/limitations — Any movement restrictions or medical considerations?
Step 2: Choose a Training Split
Select a structure that matches their schedule and goals. For a complete breakdown of the most effective options, see Best Workout Split for Strength.
- Full Body (3x/week) — Best for beginners or time-limited athletes
- Upper/Lower (4x/week) — Good balance of frequency and recovery; see the complete 4-day workout split program guide for sample sessions and progression schemes
- Push/Pull/Legs (5-6x/week) — Higher frequency for intermediate-advanced lifters
- Custom splits — Sport-specific or bodybuilding-style splits
Step 3: Exercise Selection
For each training day, select exercises that target the intended muscle groups or movement patterns:
- Compound movements first — Squat, bench, deadlift, overhead press, rows
- Accessory work second — Target weak points and support compound lifts
- 3-6 exercises per session — Enough volume without excessive fatigue
- Movement pattern balance — Push/pull ratio, hip hinge/squat ratio
Step 4: Set Programming Variables
For each exercise, define:
- Sets — Typically 3-5 for compounds, 2-4 for accessories
- Reps — 1-5 for strength, 6-12 for hypertrophy, 12+ for endurance
- Intensity — Percentage of 1RM, RPE, or RIR targets
- Rest periods — 2-5 min for heavy compounds, 60-90 sec for accessories
- Progression model — Linear, undulating, or autoregulated
Step 5: Add Periodization
Structure the program across multiple weeks:
- Linear periodization — Gradually increase intensity, decrease volume
- Undulating periodization — Vary intensity within the week (heavy, moderate, light days)
- Block periodization — Hypertrophy → Strength → Peaking phases
Regardless of the model, each approach works best when specific progression triggers are embedded directly into the template — see our progressive overload training program guide for progression rate benchmarks and trigger templates by training level.
Step 6: Deliver the Program
How you deliver the program matters. Options include:
- Coaching platform — Use IronCoaching's program builder to deliver directly to the athlete's IronLedger app
- PDF export — For clients who prefer printed programs
- Spreadsheet — Traditional but harder to track compliance
Step 7: Monitor and Adjust
A program is only as good as its execution. Track:
- Compliance — Are they completing prescribed sessions?
- Progression — Are lifts moving up over time?
- RPE feedback — Is prescribed intensity matching perceived difficulty?
- Recovery — Signs of overreaching or under-recovery?
Use your coaching dashboard to monitor these metrics and adjust programming as needed.
Frequently Asked Questions
A typical strength training session includes 4-6 exercises — 2-3 compound movements followed by 2-3 accessories. The exact number depends on the client's training level, time availability, and goals.
Most programs run for 4-8 weeks before changing. Beginners may progress on the same program for 8-12 weeks. Advanced athletes may rotate exercises more frequently while keeping the overall structure for 4-6 weeks.
A coaching platform like IronCoaching delivers programs directly to the athlete's phone via the IronLedger app. This is more professional than spreadsheets and allows you to track compliance and performance automatically.
