Tools

Personal Training Programme Builder

Tell it the outcome, the weeks you have and the sessions you can genuinely commit to. It returns the shape that fits, and says so when the budget is short.

What you can commit to in a bad week, not a good one. The bad weeks are the ones that decide this.

Takes about 30 seconds

How this is worked out

Every formula below is published, and so is where it comes from. If you disagree with one, you can check it rather than take our word for it.

Total sessions
weeks × sessions a week Arithmetic on your own two inputs.
Coached share
60% starting from scratch · 40% returning after a break · 25% already training How we split a block in practice, not a research finding. Early sessions are a skill problem, so they need more supervision; later ones are a programming problem, so they need less.
Session floors
learn 8 · event 16 · strength 24 · composition 36 The point below which we would tell you the goal is not realistic in the time available. Coaching experience rather than published research, and stated here so you can argue with it.
  • These are the numbers we would use to plan a block. They are a starting point for a conversation rather than a quote.
  • Check with your doctor before starting an intensive exercise programme, particularly if you have a health condition or have not trained in a long time.

More

  • Composition Check Waist-to-height and estimated body fat from two measurements, with the gap in kilograms rather than a score out of nothing.
  • Deficit Check Maintenance calories, a deficit band, and the protein floor. No date attached to a kilogram, because that is not a number anyone can honestly give you.
  • Strength Standards Turn a set of five into an estimated one-rep max, then see which of your three lifts is a tier behind the others.
  • Race Readiness Projects your running from a 5k, then shows what the target you picked leaves you for the eight stations. Usually less than people expect.
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Soho Personal Training • UNTIL, 111 Charing Cross Road, London WC2H 0DT

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