Module 4: Building a Training Program

Building a Training Program lessons

Module 4

Overview Start here✓4.1 What drives muscle growth✓4.2 Effort: getting Gen Pop close to failure✓4.3 Volume without the maths✓4.4 Building the first program✓4.5 Progression: one more rep✓4.6 Programming for women✓4.7 Blocks, deloads and bad days✓4.8 Steps and cardio as levers✓4.9 Pushback from past coaches and programs✓Takeaways✓Module quiz✓

Course

All modules

This module is lockedFinish every lesson in Module 3: Nutrition Setup and Phase Mapping to unlock it. Go to Module 3 →

Module quiz

Module 4 check questions

5 questions. Pass mark 100%. Retake it as many times as you need.

1. Why do we lean on machines and intensifiers for Gen Pop clients?They're easier to programThey get beginners closer to failure safely, when free-weight technique would limit themBarbells don't build muscleClients prefer them

2. A client's intake says they hate barbell RDLs and mentions a past back injury. What's the best move?Program RDLs anyway, they need the hingeRemove all hinging for goodLeave RDLs out for now, build core stability and control, educate them, and reintroduce laterRefer them to a physio before any training

3. A client did 12 reps at 40 kg last week on an 8–12 range. This week they get 13. What's next session?Same weight, aim for 14Increase the weight by the smallest jumpDrop the weightChange the exercise

4. A client's progress has stalled. They're at 6,000 steps and doing no structured cardio. What's usually the first lever?Cut 300 kcalAdd five cardio sessions a weekBuild steps up gradually with specific habitsAdd a second training session each day

5. Which combination should trigger a deload?One bad sessionTwo or more of: motivation drop, sleep drop, weights regressing, a lingering niggleEvery fourth week, no matter whatThe client asks for a week off