## [SECTION 1 TITLE — e.g. 'Introduction']
[Opening paragraph — explain what this program is, who it's for, and what the client will achieve. 2-3 sentences.]
[Second paragraph — set expectations. How long is the program? What's the commitment level? What makes this approach different?]
---
## [SECTION 2 TITLE — e.g. 'Key Concepts & Terms']
Define any terminology used throughout the program:
- **[Term 1 — e.g. '1RM']:** [Definition — keep it simple, 1 sentence] - **[Term 2 — e.g. 'RPE']:** [Definition] - **[Term 3 — e.g. 'Progressive Overload']:** [Definition] - **[Term 4 — e.g. 'Deload']:** [Definition]
---
## [SECTION 3 TITLE — e.g. 'Exercise Standards']
### [Subsection — e.g. 'Warm-Up Protocol']
[Numbered list of warm-up steps:]
1. [Step 1 — e.g. '5 minutes light cardio'] 2. [Step 2 — e.g. 'Deadhangs — 2 sets of 20-30 seconds'] 3. [Step 3 — e.g. 'Band pull-aparts — 2 sets of 15'] 4. [Step 4 — e.g. 'Warm-up sets of first exercise']
### [Subsection — e.g. 'Form Notes']
**[Exercise 1 — e.g. 'Bench Press']:** [Form cues — 2 sentences covering key points]
**[Exercise 2 — e.g. 'Squat']:** [Form cues]
**[Exercise 3 — e.g. 'Deadlift']:** [Form cues]
---
## [SECTION 4 TITLE — e.g. 'The Program Overview']
### [Phase 1 Name — e.g. 'Foundation & Volume (Weeks 1-4)']
[1-2 sentence phase description]
**[Week label — e.g. 'Week 1']:**
- Sets: [range] - Reps: [range] - RPE: [range] - Focus: [1 sentence]
**[Week label — e.g. 'Week 2']:**
- Sets: [range] - Reps: [range] - RPE: [range] - Focus: [1 sentence]
### [Phase 2 Name — e.g. 'Intensity & Reset (Weeks 5-10)']
[Phase 2 description]
---
## [SECTION 5 — e.g. 'Exercise Substitutions']
| Exercise | Substitution | |----------|-------------| | [Original exercise] | [Alternative exercise] | | [Original exercise] | [Alternative exercise] | | [Original exercise] | [Alternative exercise] |
---
## [CLOSING SECTION — e.g. 'Final Notes']
[Motivational closing — 1-2 paragraphs. Encourage consistency, remind them you're available for questions.]
— [Client First Name]