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Programme builder

Create, structure and assign professional training programmes.

Active
Duration12 weeks
Current weekWeek 5
GoalFat loss and strength retention

Programme structure

12-week plan

  • Week 1
    Foundation
    Completed
  • Week 2
    Build
    Completed
  • Week 3
    Strength
    Completed
  • Week 4
    Progression
    Completed
  • Week 5
    Current
    Active
  • Week 6
    Progression
    Scheduled
  • Week 7
    Deload
    Scheduled
  • Week 8
    Rebuild
    Scheduled

Week 5 — Strength retention

Maintain strength while in a calorie deficit

Day 1 — Lower body strength

4 exercises
Back Squat
4 × 6
RPE 7
Rest 150s
Romanian Deadlift
3 × 8
RPE 7
Rest 120s
Walking Lunge
3 × 12 steps
—
Rest 90s
Leg Curl
3 × 12
—
Rest 75s

Day 2 — Upper body strength

4 exercises
Bench Press
4 × 6
RPE 7
Rest 150s
Pull-Up
4 × 6
—
Rest 120s
Seated Row
3 × 10
—
Rest 90s
Dumbbell Shoulder Press
3 × 10
—
Rest 90s

Day 3 — Conditioning

3 exercises
Bike Intervals
10 rounds
30s hard / 90s easy
—
Sled Push
6 rounds
20 metres
—
Farmer Carry
4 rounds
40 metres
—

Day 4 — Full body

4 exercises
Trap Bar Deadlift
4 × 5
RPE 7
—
Incline Dumbbell Press
3 × 10
—
—
Lat Pulldown
3 × 10
—
—
Plank
3 × 45s
—
—

Exercise library

Search exercises…
  • Back Squat
    Strength
  • Bench Press
    Strength
  • Romanian Deadlift
    Strength
  • Pull-Up
    Strength
  • Walking Lunge
    Strength
  • Bike Intervals
    Conditioning
  • Sled Push
    Conditioning
  • Plank
    Core

Client assignment

Sarah Johnson
Fat Loss Phase 2
Active
Assigned client
Sarah Johnson
Programme
Fat Loss Phase 2
Start date
22 April 2025
End date
14 July 2025
Current week
5 of 12
Completion68%

Programme performance

On track
Workout completion
84%
Average RPE
7.2
Missed sessions
2
Strength trend
Stable
Adherence
85%

AI programme insight

Updated just now

Sarah is maintaining strength well during the fat loss phase. Keep lower-body volume stable this week and avoid increasing conditioning until sleep improves.

Programme templates

  • 12-week fat loss
  • Strength foundation
  • Beginner gym confidence
  • Hypertrophy phase
  • Return to training

Recent programme changes

  • Added conditioning workout to Week 5
    Today, 09:42
  • Reduced squat volume by 1 set
    Yesterday, 17:10
  • Updated nutrition note for Sarah
    Mon, 11:25
  • Added deload week to Week 7
    Sun, 19:02

Client feedback

  • Lower body session felt strong
    Workout
  • Energy good this week
    Wellbeing
  • Sleep slightly down
    Recovery
  • Conditioning felt manageable
    Workout