Building a 12-week program: case studies

Programming a real client end-to-end

Until now we've worked with principles. Now we work with cases. Three sample clients, three 12-week programs. Read carefully — your final exam (cap-02) will ask you to do this from scratch.

Case 1: 34F, fat loss + first-time strength training

Intake summary: office worker, sedentary, no injuries. Goal: lose 15-20lb, learn to lift. Available 3 days/week, 45 min/session. Program structure: full-body, 3× per week. Same template, progressing each session. Day A (Mon, Fri):

Goblet squat 3×10
DB bench 3×10
DB row 3×10/arm
Romanian deadlift 3×10
Bicycle crunch 3×20

Day B (Wed):

Reverse lunge 3×8/leg
Push-up (or knee push-up) 3×AMRAP
Lat pulldown 3×12
Glute bridge 3×15
Plank 3×30s

Progression rule: add reps until top of range, then add load 2.5-5lb. Cardio: 20 min walking + 5K steps minimum on lift days; 30-40 min walk + 8K steps minimum on off days. Nutrition cue: 130-150g protein/day, 300-500 kcal deficit. 12-week arc: Same template throughout. Lifts progress weekly. Reassess at week 8 — may add a 4th session.

Case 2: 28M, strength + bodybuilding focus

Intake summary: trained 18 months, plateaued. Squat 275, bench 225, deadlift 365 for 5 reps. Goal: hit 315/275/405 for 5. Lift 5 days/week. Program structure: upper/lower split, 4×/week, DUP-style. Week pattern:

Mon: Lower (heavy) — Squat 5×5 @ 80%, accessory work
Tue: Upper (heavy) — Bench 5×5 @ 80%, OHP 4×6, accessories
Wed: Off or active recovery
Thu: Lower (volume) — RDL 4×8, front squat 4×6, accessories
Fri: Upper (volume) — Incline DB press 4×8, row 4×8, accessories
Sat: Optional 5th session — weak points, conditioning
Sun: Off

Progression: linear week to week on main lifts. 2.5-5lb per week as long as form holds. Deload week 4, 8, and end of cycle. 12-week arc: Weeks 1-4 hypertrophy emphasis (sets of 8-10). Weeks 5-8 strength (sets of 5). Weeks 9-11 peaking (sets of 3). Week 12 deload + retest.

Case 3: 67F, mobility + bone density

Intake summary: retired, knee replacement 2 years ago (cleared by surgeon for resistance training), wants independence into 80s. Available 3 days/week. Program structure: full-body, focus on mobility, balance, light-to-moderate load. Day A:

Box squat to chair (sit fully, stand fully) — 3×10
Wall push-up or incline push-up — 3×10
Standing row with band — 3×12
Step-up to box — 3×8/leg (light DB if appropriate)
Side plank from knees — 3×20s/side

Day B:

Sit-to-stand from chair — 3×10
Suitcase carry — 3×30s/side
Lat pulldown (machine) — 3×12
Single-leg balance — 3×30s/side
Glute bridge — 3×12

Day C:

Goblet squat with light DB — 3×10
DB bench from floor (limited shoulder load) — 3×10
Seated row machine — 3×12
RDL with light DB — 3×10
Bird dog — 3×10/side

Progression: very gradually. Add load 1-2lb at a time. Master each exercise variation for 2-3 weeks before progressing. 12-week arc: Build foundational strength and balance. By week 12, she should sit/stand without using hands and stand on one leg 30+ seconds.

What all three programs share

Clear movement pattern coverage
Progressive overload structure
Recovery between sessions for same muscles
Programmed warm-up and cool-down
Reassessment built into the timeline

What differs

Volume and intensity match training age
Exercise selection matches client capability and goals
Cardio integration varies by goal
Progression rate matches recovery capacity

The programming checklist

Before sending a program to a client, verify:

[ ] Covers squat, hinge, push, pull, core
[ ] Total weekly volume matches their training age
[ ] Each session fits their time constraint
[ ] Equipment exists at their facility
[ ] Progression rule is clear
[ ] Deload weeks are planned
[ ] Reassessment is scheduled

TL;DR

Programming is matching principles to a specific person. Different goals, training ages, and constraints produce different programs. Always cover the major patterns. Always include a progression rule and a deload plan. Always plan reassessment.