---
name: fitness-program-outline
description: "Outlines fitness programs with phase structure, progression logic, exercise selection, and client modifications."
allowed-tools: Read Write Glob
metadata:
  author: matthewhitcham
  version: "1.0"
---

# Fitness Program Outline

## When to Use This Skill

Use this skill when you need to:
- Outline a multi-phase fitness program for clients or a group
- Design progression logic that advances clients safely over time
- Select exercises appropriate for the target fitness level
- Include modification options for different ability levels

**DO NOT** use this skill for nutrition plans, rehabilitation protocols, or medical exercise prescriptions. This is for general fitness program design. Always recommend clients consult a physician before starting.

---

## Core Principle

A GREAT FITNESS PROGRAM IS NOT A LIST OF EXERCISES — IT IS A STRUCTURED PROGRESSION THAT MEETS PEOPLE WHERE THEY ARE AND MOVES THEM TOWARD A SPECIFIC GOAL.

---

## Phase 1: Program Brief

### Required Inputs

| Input | What to Ask | Default |
|-------|------------|---------|
| **Goal** | "What is the primary goal — strength, weight loss, endurance, general fitness?" | No default — must be provided |
| **Client level** | "Beginner, intermediate, or advanced?" | Beginner |
| **Duration** | "How many weeks is the program?" | 8-12 weeks |
| **Frequency** | "How many days per week?" | 3-4 days/week |
| **Equipment available** | "What equipment do they have — full gym, home dumbbells, bodyweight only?" | Full gym access |
| **Limitations** | "Any injuries, conditions, or movements to avoid?" | None stated |

**GATE: Confirm goal, level, and equipment before designing the program.**

---

## Phase 2: Program Structure

### Phase Design

```
## [Program Name] — [Duration] Week Program

### Phase 1: Foundation (Weeks 1-4)
**Focus:** Build movement patterns, establish habits, baseline conditioning
**Volume:** 3 sets x 10-12 reps (strength), moderate cardio
**Intensity:** RPE 5-7 (moderate effort)
**Rest periods:** 60-90 seconds between sets

### Phase 2: Build (Weeks 5-8)
**Focus:** Increase intensity, add complexity, progressive overload
**Volume:** 3-4 sets x 8-10 reps (strength), increased cardio duration
**Intensity:** RPE 7-8 (challenging)
**Rest periods:** 45-75 seconds between sets

### Phase 3: Peak (Weeks 9-12)
**Focus:** Push performance, test progress, advanced variations
**Volume:** 4 sets x 6-8 reps (strength), HIIT integration
**Intensity:** RPE 8-9 (hard)
**Rest periods:** 30-60 seconds between sets
```

### Weekly Template

```
## Weekly Schedule

| Day | Focus | Duration |
|-----|-------|----------|
| Monday | Upper body strength | 45-60 min |
| Tuesday | Cardio / conditioning | 30-40 min |
| Wednesday | Lower body strength | 45-60 min |
| Thursday | Rest or active recovery | — |
| Friday | Full body / functional | 45-60 min |
| Saturday | Optional: cardio or outdoor activity | 30-45 min |
| Sunday | Rest | — |
```

---

## Phase 3: Exercise Selection

### Exercise Categories

For each training day, select from these categories:

| Category | Purpose | Examples |
|----------|---------|---------|
| Compound push | Upper body push strength | Bench press, overhead press, push-ups |
| Compound pull | Upper body pull strength | Rows, pull-ups, lat pulldowns |
| Squat pattern | Lower body quad-dominant | Squats, lunges, leg press |
| Hinge pattern | Lower body posterior chain | Deadlifts, hip thrusts, RDLs |
| Core | Stability and anti-rotation | Planks, pallof press, dead bugs |
| Cardio | Cardiovascular conditioning | Walking, cycling, rowing, intervals |
| Mobility | Joint health and flexibility | Dynamic stretches, foam rolling |

### Modification Tiers

For each exercise, provide three levels:

```
## Exercise: Squat

**Beginner:** Bodyweight squat to a box/chair
**Intermediate:** Goblet squat with dumbbell
**Advanced:** Barbell back squat

## Exercise: Push-Up

**Beginner:** Incline push-up (hands on bench)
**Intermediate:** Standard push-up
**Advanced:** Deficit push-up or weighted push-up
```

### Progression Rules

1. **Increase weight when** the client completes all prescribed sets and reps with good form for 2 consecutive sessions
2. **Increase weight by** 5 lbs for upper body, 10 lbs for lower body (or smallest available increment)
3. **Deload every 4th week** — reduce volume by 40% to allow recovery
4. **Do not progress if** form breaks down or the client reports pain

---

## Phase 4: Program Delivery

### Workout Card Format

```
## Day 1: Upper Body Strength — Phase 1

**Warm-up (5-10 min):** Arm circles, band pull-aparts, light cardio

| # | Exercise | Sets | Reps | Rest | Weight/Notes |
|---|----------|------|------|------|-------------|
| A1 | Dumbbell bench press | 3 | 10-12 | 60s | Start light, find working weight |
| A2 | Cable row | 3 | 10-12 | 60s | Control the eccentric |
| B1 | Overhead press | 3 | 10-12 | 60s | Seated if needed |
| B2 | Lat pulldown | 3 | 10-12 | 60s | Full range of motion |
| C1 | Lateral raise | 2 | 12-15 | 45s | Light weight, slow tempo |
| C2 | Bicep curl | 2 | 12-15 | 45s | — |
| D | Plank | 3 | 30-45s | 30s | Scale to ability |

**Cool-down (5 min):** Chest stretch, lat stretch, shoulder stretch
```

### Program Checklist

- [ ] Every training day has a warm-up and cool-down
- [ ] Compound movements come before isolation exercises
- [ ] Push/pull balance is maintained across the week
- [ ] Progression plan is clear for each phase
- [ ] Modifications are provided for every exercise
- [ ] Rest day recommendations are included
- [ ] Deload week is scheduled
- [ ] Client is advised to consult a physician before starting

---

## Anti-Patterns

- **No progression plan** — doing the same weight and reps for 12 weeks produces no adaptation. Build in progressive overload.
- **Too much volume for beginners** — 3 exercises per muscle group is not needed in week one. Start simple and add complexity.
- **Ignoring warm-ups and cool-downs** — skipping preparation and recovery increases injury risk.
- **Exercise variety over consistency** — changing exercises every week prevents progressive overload. Keep core movements stable for 4+ weeks.
- **No modification options** — a program without regressions excludes anyone who cannot perform the prescribed movement.

---

## Recovery

- **Client cannot perform an exercise:** Substitute with the beginner modification immediately. No exercise is mandatory.
- **Client is not progressing:** Check recovery (sleep, nutrition, stress), verify form, and consider a deload week.
- **Program is too easy:** Advance to the next phase early or increase intensity within the current phase.
- **Client misses multiple sessions:** Adjust the program to fewer days per week rather than trying to "catch up" with doubled sessions.
- **Client reports pain during a movement:** Stop that exercise immediately. Substitute and recommend a medical evaluation if pain persists.
