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10-Step Approach to Designing a Training Program
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Training Goal Setting

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Assess and Choose Your Training Goal. Ensure it's specific, measurable, achievable, relevant, and time-bound. Focus on one or two goals per
goal cycle
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to avoid confusion and mental overwhelm. The goal can be outcome focused (e.g, reduce body fat percentage by 5%, increase lean muscle mass by 12 LBS) or process-oriented (e.g., resistance training following the program 4 times per week & cardio 3 times per week).
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Add a new goal
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Goals
1
Status
Start date
End date
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Name
Status
Notes
Start date
i
Duration (weeks)
i
End date
i
Days of pursuit
i
Hours/day
i
Days/week
i
Total days
i
Major blockages/defenders
i
Tracking notes
i
Date completed
i
1
Reduce body fat percentage by 5%
Current pursuit
Open
2024-06-20
12
2024-09-12
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
1.5
6
72
consistent clean nutrition due to the time constraints I have during the days and the tendency of consuming the most convenient source of calories available around me
Measure body fat with caliper at the beginning and end of the goal.
2
Increase weightlifting max by 20%
Not now
Open
2024-09-16
12
2024-12-09
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0
0
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