Case study: program a real client

The case study exam

This is a practical exam. You'll be presented with a client profile (age, training history, goals, time available, equipment, medical considerations). You write a 12-week program.

The standard grading rubric

Your program will be evaluated on:

1. Movement pattern coverage — squat, hinge, push, pull, core, carry 2. Volume calibrated to goal and training age 3. Specific exercise selection matching client equipment and ability 4. Progressive overload mechanism 5. Deload weeks planned 6. Reassessment built in 7. Cardio and recovery integration 8. Safety considerations addressed

A sample case

Client: 42F, 165lb, 5'5". Office worker. Trained inconsistently for 5 years — knows the basics but no dedicated program. Goal: lose 10-15lb, build visible strength. Available 4× per week, 60 min sessions. Has access to a commercial gym. No injuries, BP 124/78, sedentary outside the gym.

The model program

Structure: Upper/Lower split, 4 days, DUP. Day 1 — Lower (heavy):

Goblet squat 4×6 (working up to back squat by week 4)
Romanian deadlift 4×8
Walking lunge 3×10/leg
Leg curl machine 3×12
Standing calf raise 4×15
Plank 3×45-60s

Day 2 — Upper (heavy):

DB bench press 4×8
One-arm DB row 4×10/arm
DB shoulder press 3×8
Lat pulldown 3×12
Face pull 3×15
Bicep curl 3×12

Day 3 — Lower (volume):

Front squat 3×10
Hip thrust 3×12
Reverse lunge 3×10/leg
Leg press 3×12
Glute bridge 3×15

Day 4 — Upper (volume):

Incline DB bench 3×10
Cable row 3×12
Lateral raise 3×15
Lat pulldown 3×12
Tricep pushdown 3×12
Hammer curl 3×12

Cardio: Days 1, 3 — 15 min zone 2 post-lift. Days 2, 4 — 20 min interval cardio (1 min hard / 1 min easy × 10). Off days: 30-45 min walk minimum. Daily steps: 8,000+ baseline, 10,000+ on rest days. Nutrition cue: 130-150g protein/day, ~400-500 kcal/day deficit, vegetables every meal. Progression: add reps within range until top of range, then add 2.5-5lb. Move from goblet to back squat by week 4. Increase plank time by 5s/week. 12-week arc:

Weeks 1-3: technique focus, RIR 3-4 across all sets
Weeks 4-6: RIR 2, increase loads
Weeks 7-9: RIR 1-2, peak volume
Week 10: deload (drop volume 40%)
Weeks 11-12: peak intensity, retest 5RMs

Reassessment milestones:

Week 4: scale, photos, lift performance
Week 8: full assessment, may shift cardio/lifting balance
Week 12: retest 5RMs, scale, photos, plan next 12 weeks

How to write your own case

For your exam:

1. Read the client profile twice. Underline goals and constraints. 2. List movement patterns to cover and exercise pool for each 3. Choose a split based on session count (3 days = full body; 4 days = upper/lower; 5-6 = body part) 4. Match volume to training age and goal 5. Specify exercise, sets × reps, RIR for each 6. State your progression rule 7. State your deload week(s) 8. Define reassessment moments

Common case study mistakes

Generic copy-paste programs. The case has specifics; your program must too. Over-volumizing. A beginner doesn't need 24 sets/muscle/week. Ignoring stated constraints. They said 4 days; don't program 6. No progression rule. Always state how loads/reps move. No deloads. 12 straight weeks of push is a setup for burnout. Ignoring cardio if relevant. Fat-loss clients need conditioning, not just weights.

TL;DR

The case study exam tests programming, not memorization. Cover movement patterns, calibrate volume, specify exercises, include progression and deload, schedule reassessment. Match what you write to what the client profile actually asks for.