SCHEDULING

SCHEDULING: Good scheduling is the crux of personal training.

In most of the gyms any exercise card is treated just as a piece of paper that is just lying down in
the corner. But we actually think about it more intently we will realize that it is not merely a piece
of paper. It was offered solution to a client who came to us for a certain result. Eventually when
this exercise card gets old no one looks at it neither anyone tries to replace/change it. Even when
the client is trained by a personal trainer, the weekly schedule is followed as per trainers or clients
whims and fancies. There is no systematic approach.
Results are more predictable when approach towards a certain goal is organized and well
planned. And that what personal training is all about.
What is an exercise schedule?
An exercise schedule is a prescribed fitness solution that is followed by a client and is executed
and documented by a personal trainer.

Purpose of scheduling

· To be focused and clear about the activities a client needs to do throughout the
week/month.
· To understand the progress of the client in his/her intensity levels and to modify the further
schedule accordingly.

Things to mention while chalking out the exercise schedule

1. Weekly exercise program from day 1 to 6

2. If one is doing circuit training then following things must be mentioned:

· Number of circuits
· Number of repetitions per exercise
· Rest between the circuits in minutes / seconds

3. If one is following traditional weight training / cardio routine following Constants of weight
training must be mentioned
· Number of sets per exercise
· Number of repetitions per set
· Rest between sets in seconds/ minutes

4. Caloric targets/ THR/ Time for the cardio activities

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5. Constants for core isotonic workout( like weight training)

6. Constants for core isometric workout

· Number of holds one needs to do
· Time period or number seconds to hold
· Rest between the holds

7. Weight training exercise sequence

Thumb rules of weight training exercise schedule

1. Exercise sequencing should be from larger muscle group to the smaller muscle group. E.g.: if
a person is doing full body workout the muscles sequence will be, legs→ back chest→
shoulders→ biceps → triceps

2. Begin with the power movements followed by compound movements and conclude with
isolation movements. E.g.: If a person is doing legs workout it will be squats→ lunges→ leg
extension

3. Begin with bilateral movements followed by isolateral movements and conclude with
unilateral movements. E.g.: If a person is doing biceps workout it will be barbell curl/cable curl
→dumbbell hammer / bicep curl / preacher cable curl/ Incline hammer curl →single arm.

Three types of scheduling:

1. Beginners: (2 day split) where upper body and lower body are trained on two different training
sessions.

Beginners schedule is for members who are new to strength training with no experience in
exercise technique and form- this training lasts for two to three months, where the trainer
teaches the member exercise tech and form- after months of proper training along with cardio
and nutrition the member should learn everything possible about the exercises and its benefits.

For example:
Ÿ Mon- upper body
Ÿ Tue- rest or cardio and abs
Ÿ Wed- lower body
Ÿ Thur- rest or cardio and abs
Ÿ Fri- upper body
Ÿ Sat- rest or cardio and abs

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a) Beginners training session will last for 30 to 45mins
b) Trainers job is to teach and educate the member (beginner)
c) After two-three months of training as the strength and intensity goes up the member will
take more time between sets to recover and the volume of training will increase- if the
member is taking more than one hour to finish the workout shift him/her to intermediate
training.

1. Intermediate: (3 day split) also known as push/pull routine- here upper body is divided
into two different training sessions and legs on separate training sessions.

For example:
Mon- chest, shoulder and triceps
Tue- rest or cardio and abs
Wed- Legs
Thur- rest or cardio and abs
Fri- back and biceps
Sat- rest or cardio and abs

a) Before starting intermediate training form has to be picture perfect.

b) After six-ten months of proper training, strength and intensity will increase and if you
notice the member is taking more the 90 mins to finish his/her training sessions then you
shift the member to advance training.

3. Advance: (4 day split) where upper body divided into three different training session and
legs on separate training sessions.

For example:
Mon- chest and biceps
Tue- legs
Wed- rest or cardio and abs Thu- shoulder and triceps Fri- back and traps
Sat- rest or cardio and abs

Sample routine for beginner

Beginners: (2 day split) where upper body and lower body are trained on two different training
sessions.

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 Monday Upper body
Tuesday Rest or cardio and abs
Wednesday Lower body
Thursday Rest or cardio and abs
Friday Upper body
Saturday Rest or cardio and abs
Sunday Rest or cardio and abs

Upper body
Exercises Sets Reps
Chest
Chest presses 1-2 15 - 20
Chest flys 1-2 15 - 20
Shoulder
Overhead presses 1-2 15 - 20
Lateral raises 1-2 15 - 20
Read delt flys 1-2 15 - 20
Triceps
Close grip bench press 1-2 15 - 20
Back
Lat pull down 1-2 15 - 20
Seated row 1-2 15 - 20

Shrugs 1-2 15 - 20
Biceps
Dumbbell curls 1-2 15 - 20
Lower back
Back extension 2 20

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 Lower body
Exercises Sets Reps
Quads
Leg extensions 1-2 15 - 20
Squats 1-2 15 - 20
Lunges 1-2 15 - 20
Leg press 1-2 15 - 20
Hams
Leg curls 1-2 15 - 20
Calves
Standing calf raises 1-2 15 - 20
Seated calf raises 1-2 15 - 20

Sample routine for Intermediate

Intermediate: (3 day split) also known as push/pull routine- here upper body is divided into
two different training sessions and legs on separate training sessions.
Monday Chest,Shoulder and Triceps
Tuesday Rest or cardio and abs
Wednesday Legs
Thursday Rest or cardio and abs
Friday Back and Biceps
Saturday Rest or cardio and abs
Sunday Rest or cardio and abs

Chest and biceps

Exercises Sets Reps
Chest
Decline Barbell press 2-3 8 - 15
Incline dumbbell press 2-3 8 - 15
Machine press 2-3 8 - 15
Flyes 2-3 8 - 15
Shoulder
Overhead press 2-3 8 - 15
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Lateral raises 2-3 8 - 15
Upright rows 2-3 8 - 15
Rear delt 2-3 8 - 15
Triceps
Close grip bench press 2-3 8 - 15
Cable push down 2-3 8 - 15
Lying triceps extension barbell 2-3 8 - 15

Legs
Exercises Sets Reps
Quads
Leg extensions 2-3 10 - 15
Squats 2-3 8 - 15
Lunges 2-3 10 - 15
Leg press 2-3 8 - 15
Hams
Leg curls 2-3 10 - 15
Stiff leg dead lift 2-3 8 - 15
Calves
Standing calf raises 2-3 10 - 15
Seated calf raises 2-3 10 - 15

Back and biceps

Exercises Sets Reps
Back 2-3
Lat pull down 2-3 8 - 15
Seated row 2-3 8 - 15
One arm dumbbell row 2-3 8 - 15
Pullover dumbbell 2-3 8 - 15
Shrugs 2-3 8 - 15
Biceps

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 Barbell curls 2-3 8 - 15
Preacher curls 2-3 8 - 15
Incline hammer curls 2-3 8 - 15
Lower back 2-3 8 - 15
Back extension 3 20

Sample routine for Advance

Advance: (4 day split) where upper body divided into three different training session and legs
on separate training sessions.
Monday Chest and Biceps
Tuesday Legs
Wednesday Rest or cardio and abs
Thursday Shoulder and triceps
Friday Back and traps
Saturday Rest or cardio and abs
Sunday Rest or cardio and abs

Chest and biceps

Exercises Sets Reps
Chest 3
Decline Barbell press 3 8 - 15
Incline dumbbell press 3 8 - 15
Machine press 3 8 - 15

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Flyes 3 8 - 15
Cable cross over 2 8 - 15
Biceps
Barbell curls 3 8 - 15
Preacher curls 3 8 - 15
Incline hammer dumbbell curls 3 8 - 15
Reverse barbell curls 3 8 - 15

Legs
Exercises Sets Reps
Quads
Leg extensions 3 10 - 15
Squats 3 8 - 15
Lunges 2 10 - 15
Step-ups 2 10 - 15
Leg press 3 8 - 15
Hams
Leg curls 3 10 - 15
Stiff leg dead lift 2 8 - 15
Calves
Standing calf raises 3 10 - 15
Seated calf raises 3 10 - 15

Shoulder and triceps

Exercises Sets Reps
Shoulders
Overhead press 3 8 - 15
Side lateral raises dumbbell 3 8 - 15
One arm cable lateral raises 2 8 - 15
Up right rows 2 8 - 15
Rear delt flys 3 8 - 15
Triceps
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Parallel bar dips 3 8 - 15
Cable push down 3 8 - 15
Lying triceps extension barbell 3 8 - 15
Overhead two arm dumbbell
3 8 - 15
extension

Exercises Sets Reps

Back
Bent over barbell rows 3 8 - 15
Lat pull down 3 8 - 15
Seated row 3 8 - 15
One arm dumbbell row 2 8 - 15
Pull over dumbbell 3 8 - 15
Dead lift 3 8 - 15
Shrugs 3 8 - 15
Back extension 3 20

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