Create a Workout

How to Build Multi-Day Client Workouts

Reminder: when building a multi-day workout for the same client, you need to create multiple new workouts (i.e. Create a Workout) and save them with the same client name. This will link them together when going to print/save.

Do not simply edit the first workout you create, as this will save over the first workout you create.

My Program Won't Save

If you are having issues saving workouts, this is typically because you haven’t filled out a required field. Go back through the program and enter a value for all fields that are followed by a red asterisk (*).

The Platform Times Out/Gives Me an Error When I Go To Save

This tends to happen most often when using Google Chrome (for some reason) and is often due to one of two things:

  • Too many students trying to save at the same time (i.e. happens more often if you’ve left the project to the last minute)
  • You have an exceptionally long program.

To help avoid this issue, remember to save your program frequently. That way if you do run into a time-out error, you’ll only lose a few minutes of work and not an entire hour’s worth.

How to Build a Circuit

Although you can plug in a generic circuit training block under the cardio option, if you aren’t using any cardio exercises it is preferable to actual create circuits using the resistance function.

Please review the image below for how this should be done.

Program Design
(In order to add a client (or edit a client history), please go in the Create a Workout menu and select 'Add New Client')
FLDP 3032 Client *

Program Design

(i.e. Vertical Push... Back & Biceps)
The Coach Says...

You can design workouts involving up to 7 unique workouts per week.

If you would like to assign a single workout to be repeated on multiple days, simply check off each day of the week you'd like the workout to be completed.


Click to select which blocks you'd like to use. Please see the note on circuit training.
When naming a workout, select 1 or 2 terms that describe the general focus of your training. You do not need to list every muscle group worked out.

Warm-Up (Aerobic)

When determining the proper elements of a warm-up, consider how much time a client has for their entire workout. You should also factor in any known injuries, as well as what the primary training focus will be of today's workout.

Warm Up (Dynamic)

Resistance/Circuit Training

Goal Load (% of 1-RM) Novice Intermediate Advanced Rest
Sets Reps Sets Reps Sets Reps
Strength > 85% NA NA 1-3 6-8 1-5 < 6 2 - 5 min
Power (single-effort) 80-100% NA NA NA NA 1-5 1-2 2 - 5 min
Power (multiple-effort) 30-70% NA NA 1-3 3-6 1-5 3-6 2 - 5 min
Hypertrophy 67 - 85% 1-2 10-15 2-4 8-12 3-5 6-12 60 - 90 sec
Muscle Endurance < 67% 1-2 10 - 20 2-3 10-25 2-4 10-25 30 - 60 sec


Steady State/Interval

Effort Level RPE (1-10) Borg (6-20) % Max HR % VO2max Typical Duration Frequency
Very light 1 7-9 < 50% < 30% VO2max Hours Daily
Light 2-3 10-11 50-60% 30 - 42% VO2max 5 - 30 minutes Daily
Moderate 4-6 12-13 60-70% 42 - 56% VO2max 20 - 90 minutes 2-6x
Vigorous/Hard 7-8 14-16 70-80% 56 - 70% VO2max 10-40 minutes 1-4x
Very Hard 9 17-19 80-90% 70-83% VO2max 2-10 minutes 1-3x
Maximal 10 20 90-100% 83 - 100% VO2max < 2 minutes 1-2x

Aerobic Prescription

Cool Down (Aerobic)

When determining the proper elements of a cool-down, consider how much time a client has for their entire workout. You should also factor in any known injuries, as well as what body parts were the primary training focus of the workout.

Cool-Down (Flexibility)

For all the following stretches, hold between 10 - 30 sec