Worked example
A labelled fictional example shows how to separate the prescription, actual performance, and coaching note.
A training plan template for personal trainers, ready to edit or print.
An editable template for personal trainers that keeps block goals, exercises, sets, reps, intensity, and notes in a readable structure.
Start with the blank plan.
Start with the editable workbook. Use the example as a guide, or print the PDF for handwritten notes.
Download example XLSX
Printable plan
A PDF with room for handwritten records in the gym or during a client review.
The workbook is an .xlsx file for Excel. Google Sheets opens it through import; check the formulas, print layout, and validation after importing.
What the template covers
- The goal and time window for a training block.
- A four-week Plan sheet with sessions, the review window, and calculated adherence.
- An Exercise detail sheet with one exercise per row, sets, reps or time, target RPE, and rest.
- Suitable substitutions and notes for technique or the next plan adjustment.
How to prepare the plan
Start with the goal and the client's availability. Add exercises and numbers after you know what the block should change and how you will decide when to adjust it.
01
Define the block
Write the goal, duration, frequency, and constraints. One clear sentence can keep the whole plan focused.
02
Add the prescription
For each exercise, include only the information the client needs for safe and understandable execution.
03
Schedule the review
Decide in advance when you will review the plan and which records you will need for the next decision.
The template works without uploading data.
Download the files without signing up. The completed plan stays in your storage, so you control access, sharing, and retention.
From planning to review
Pair the plan with actual session records and a regular review of results and feedback.
Want to edit and deliver the plan in one place?
In Socra.fit you build a repeating plan, the client logs it on their phone, and you see what actually happened.
Your first three active clients are free, with no time limit.