PT Programme Design Case Study

Name: Conn McCurdy

D.O.B.: 12/07/2001

Address: 6/79 Hayes avenue, Yokine, WA

Eircode: 6060

Email: connmcurdy12@gmail.com

Mobile: 0874039601

PAR-Q answers:
1. Has your doctor ever said you have a heart condition and … → no
2. Do you feel pain in your chest when you do physical activ… → no
3. In the past month, have you had a chest pain when you wer… → no
4. Do you lose your balance because of dizziness or do you e… → no
5. Do you have a bone or joint problem (for example, back, k… → no
6. Is your doctor currently prescribing medication for your … → no
7. Do you know of any other reason why you should not do phy… → no

Signature: Conn Mccurdy

Print Name: Conn McCurdy

Date: 01/03/26

Name: Conn McCurdy

Date: 01/03/26

D.O.B.: 12/07/2001

Phone: 0874039601

Occupation: Bar Man

Email: connmcurdy12@gmail.com

Working Hours: shift work varies week to week

Main Goals: main goal is to gain muscle

Problem Areas: none

Exercise History: worked on physically demanding jobs but never went gym

Do you find it difficult to lose weight?: no

Breakfast: porridge, honey, fruit

Water Intake: 1.5l

Lunch: 2 pieces toast, 2 eggs

Alcohol: occasional on weekend

Illness / Injury: no

Medication / Treatment: no

Pregnant: no

Post-Natal: no

Planning: no

Notes: none

Do you smoke?: no

Times Available to Train: monday to friday evening

Agreed Package: 16 sessions

Agreed Start Date: 09/03/2026

Test 1:
Name of test / measurement: press up test
What does it test / measure?: upper body strength endurance
Relevance to client's goals: client wants to gain muscle and strength. this will indicate how strong their upper body is
Equipment used: none. bodyweight exercise
Record of scores / measurements: 1 minute- 25 complete push ups
Result / interpretation: clients upper body needs to be improved. he is lacking in muscle so therefore does not have much strength

Test 2:
Name of test / measurement: sit up test
What does it test / measure?: monitor muscle endurance in clients core muscles
Relevance to client's goals: client wants to gain muscle. muscle endurance in core will indicate adequate muscle development in that region
Equipment used: yoga mat
Record of scores / measurements: 1 minute 50 sit ups
Result / interpretation: clients core muscles have decent muscular endurance which means his core area is not weak in comparison to other areas of his body

Test 3:
Name of test / measurement: Squat test Body weight
What does it test / measure?: tests clients lower body muscle endurance
Relevance to client's goals: client wants muscle development across all areas of his body. this will gauge where his muscle endurance is currently at as more muscle will correlate to more musclular endurance which will be seen from repetitions performed
Equipment used: bodyweight so none
Record of scores / measurements: 32 reps in 1 minte
Result / interpretation: clients lower body is weak to below average

Date of session: 2026-03-02

Exercises:
1. incline smith machine ches press — 3 ×6-8 @ 3010 · rest 120s · sets: 20kg / 20kg / 20kg
2. Seated DB shoulder press — 3×6-8 @ 3010 · rest 120s · sets: 10kg / 10kg / 10kg
3. cable lateral raise — 3×6-8 @ 3010 · rest 120s · sets: 5kg / 5kg / 5kg
4. seated machine chest press — 3×6-8 @ 3010 · rest 120s · sets: 40kg / 40kg / 35kg
5. cable flys — 3×10 @ 3010 · rest 100s · sets: 15kg / 15kg / 10kg
6. dips bodyweight — 3×10 @ 3010 · rest 120s · sets: body / body / body
7. single arm cable tricep extension — 3×12 @ 3010 · rest 120s · sets: 5kg / 5kg / 5kg

Warm-up, cool-down, and other phases (cardio, intervals, stretching etc.): warm up 5 mins- dynamic stretching, resistance band movement for shoulders and a set of press ups

warm down- static stretches

Session notes:
• Comments, equipment, machine settings, notes: [incline smith machine press

dumbbell and cable exercises] set bench for incline smith press to suit client

load was selected to ensure client performed 6-8 complete reps
• Observations re client technique: [incline smith machine press

shoulder press] good form throughout

required occasional cueing to keep shoulder blades depressed during the movement.
• Areas of difficulty, modifications to make next time or cues to be given: [cable flys] found final reps of cable flys challenging in each set

will reinforce que to retract and depress shoulders when performing the flys.
• Flexibility or other exercises required: [mild restriction in shoulder mobility] will include more band work at start of workout to open shoulders up.
• Client feedback: [all shoulder and tricep exercises] client reported session intensity as challenging but manageable. reported significant muscular fatigue in shoulders and triceps by the end of the session
• Other: [all exercises] conn adhered to the 3010 tempo i set. progression likely achievable on chest exercises during the next training week

Date of session: 2026-03-04

Exercises:
1. pull ups bodyweight — 3×6-8 @ 3010 · rest 120s · sets: body / body / body
2. bent over row — 3 ×6-8 @ 3010 · rest 120s · sets: 25kg / 25kg / 25kg
3. cable face pull with rope extension — 3×6-8 @ 3010 · rest 120s · sets: 20kg / 20kg / 20kg
4. cable straight bar curls — 3×10 @ 3010 · rest 100s · sets: 20kg / 20kg / 20kg
5. prone incline dumbell curl — 3×10 @ 3010 · rest 120s · sets: 10kg / 10kg / 10kg
6. hammer curls — 3×10 @ 3010 · rest 120s · sets: 12.5kg / 12.5kg / 12.5kg
7. t bar seated row — 3×6-8 @ 3010 · rest 120s · sets: 40kg / 40kg / 40kg

Warm-up, cool-down, and other phases (cardio, intervals, stretching etc.): warm up 5 mins- resistance band work and dynamic stretches. one set of lat pulldowns with machine to activate latissimus dorsi

Session notes:
• Comments, equipment, machine settings, notes: [bent over row] set j hooks to have barbell set to where hands would be when conn has his hands rested on both sides. this will prevent injury in lower back when getting into position for exercise
• Observations re client technique: [pull ups] great form and full range of motion was present with no shoulder elevation at top of movement indicating good natural technique for this movement.
• Areas of difficulty, modifications to make next time or cues to be given: [bent over row] for conn i need to reinforce cue to drive elbows towards hips and to keep a neutral back by maintaining proper core engagement and retracted shoulders throughout the movement. will not increase load in next session will just ensure form is corrected.
• Flexibility or other exercises required: [bent over row] mild tightness in thoracic spinal area. will include band assisted shoulder mobility work and lat stretches to open up area in next pull session
• Client feedback: [all exercises] conn was happy with all exercises given and said that he experienced significant muscle fatigue. no pain was reported throughout the workout just a slight in-adherence to technique in the bent over row
• Other: [pull up] will continue monitoring pull up performance and rowing technique to ensure progression occurs without compensatory movement patterns

Date of session: 2026-03-06

Exercises:
1. barbell back squat — 3×6-8 @ 3010 · rest 120s · sets: 40kg / 40kg / 40kg
2. dumbbell romanian deadlift — 3×6-8 @ 3010 · rest 120s · sets: 20kg / 20kg / 20kg
3. machine hip thrusts — 3×6-8 @ 3010 · rest 120 · sets: 40kg / 40kg / 40kg
4. machine leg extensions — 3×6-8 @ 3010 · rest 120 · sets: 35kg / 35kg / 35kg
5. hip adduction machine — 3×10 @ 3010 · rest 120s · sets: 15kg / 15kg / 15kg
6. standing calf raise machine — 3×12 @ 3010 · rest 120s · sets: 45kg / 45kg / 45kg
7. lying leg curl machine — 3×10 @ 3010 · rest 120s · sets: 40kg / 40kg / 40kg

Warm-up, cool-down, and other phases (cardio, intervals, stretching etc.): warmup 6 minutes: 3 minute stationery bike at low resistance and resistance band exercises for 3 minutes
warm down. static stretches

Session notes:
• Comments, equipment, machine settings, notes: [barbell back squat, leg extension and lying leg curl] Client completed all prescribed sets, repetitions, and tempo requirements. Equipment mentioned was adjusted appropriately to client height and limb length
• Observations re client technique: [barbell back squat, romanian deadlifts, Hip thrust machine] Client maintained good squat depth and lower limb alignment during back squats. Neutral spinal position was observed throughout Romanian deadlifts with appropriate hip hinge mechanics. Hip thrusts demonstrated strong glute activation and full hip extension.
• Areas of difficulty, modifications to make next time or cues to be given: [cues for leg extension and hamstring curls] reinforce cues for controlled eccentric phases during both of these exercises. I think it was mainly due to muscle fatigue of the posterior chain from the compound exercises that were done at the beginning of the workout
• Flexibility or other exercises required: [rdl

back squat] Mild hamstring tightness observed during Romanian deadlifts. Recommend incorporating dynamic hamstring mobility drills and hip mobility exercises during future warm-ups

monitor ankle mobility during squatting movements to ensure optimal squat mechanics.
• Client feedback: [all compound exercises] Client reported significant muscular fatigue throughout the quadriceps, glutes, and hamstrings by the end of the session. Overall Session intensity was reported as challenging but achievable
• Other: [program structure] i made sure that this leg session had exercises that were structured from multi-joint compound movements to single-joint isolation movements to maximise hypertrophy.

Date of session: 2026-03-07

Exercises:
1. lat pulldown machine — 4×10 @ 3010 · rest 120s · sets: 50kg / 50kg / 50kg / 50kg
2. t bar row — 3×6-8 @ 3010 · rest 120s · sets: 35kg / 35kg / 35kg
3. straight arm pull down — 3×6-8 @ 3010 · rest 120s · sets: 25kg / 25kg / 25kg
4. preacher curl — 3×10 @ 3010 · rest 120s · sets: 15kg / 15kg / 15kg
5. one arm dumbbell curl — 3×10 @ 3010 · rest 120s · sets: 10kg / 7.5kg / 7.5kg
6. rope hammer curl — 3×10 @ 3010 · rest 120s · sets: 30kg / 30kg / 30kg

Warm-up, cool-down, and other phases (cardio, intervals, stretching etc.): warm up 5 minutes- 2 minutes row and 3 minutes dynamic stretches

warm down- static stretches

Session notes:
• Comments, equipment, machine settings, notes: [lat pulldown] adjusted brace for knees so conn could sit with proper support.
• Observations re client technique: [lat pull down

preacher curls] Lat pulldowns were performed through a full range of motion with minimal trunk compensation

Good elbow positioning was maintained during preacher curls.Minor momentum was observed during the final repetitions
• Areas of difficulty, modifications to make next time or cues to be given: [t bar row] Client experienced the greatest challenge during the final repetitions T-bar rows due to upper back and biceps fatigue.
• Flexibility or other exercises required: [t bar row] found it hard to keep neutral spine position during exercise . will incorporate more banded lat stretches to open up thoracic area in the warm up.this should help keep shoulders back and spine neutral
• Client feedback: [rope hammer curl] conn didn't really like this exercise as he didn't feel it activate his arms effectively. will put in a variation of it next time where he trains this exercise unilaterally as i noticed he was dominant in his right arm when performing it bilaterally

Exercises:
1. incline dumbbell chest press — 3 sets ×8 @ 3010 · rest 120s
2. Arnold press — 3 sets ×8-10 @ 3010 · rest 120s
3. pendlay row — 3sets ×6-8 @ 3010 · rest 120s
4. wide grip lat pulldown — 3 sets ×6-8 @ 3010 · rest 120s
5. front squat — 3 sets ×6-8 @ 3010 · rest 120s
6. chest supported row — 3 sets ×6-8 @ 3010 · rest 120s
7. single leg extension — 3 sets ×6-8 @ 3010 · rest 120s
8. barbell romanian deadlift — 3 sets ×6-8 @ 3010 · rest 120s

Warm-up, cool-down, and other phases: warm up 5 mins and 5 minutes resistance band activation

warm down: static stretching

Exercises:
1. incline barbell chest press — 3 sets ×6-8 @ 3010 · rest 120s
2. military barbell press — 3 sets ×6-8 @ 3010 · rest 120s
3. paused pendlay row — 3 sets ×6-8 @ 3120 · rest 120s
4. weighted pull ups — 3 sets ×6-8 @ 3010 · rest 120s
5. paused barbell back squat — 3 sets ×6-8 @ 3110 · rest 120s
6. Seal Row — 3 sets ×6-8 @ 3010 · rest 120s
7. paused leg extension — 3 sets ×6-8 @ 3011 · rest 120s
8. Deficit Romanian Deadlift — 3 sets ×6-8 @ 3010 · rest 120s

Warm-up, cool-down, and other phases: warm up: resistance band activation and dynamic stretches

warm down: static stretches

Reasons for changes in Mesocycle 2: specifically for Conn, Mesocycle 2 was designed to build upon the foundation established during Mesocycle 1 through the principle of progressive overload. As the client had become familiar with the original exercises and demonstrated improved movement competency, exercise variations were introduced to provide a new training stimulus while continuing to target the same muscle groups. Examples include progressing from the smith machine press to the incline dumbbell chest press, seated shoulder press to Arnold press, pull-ups to weighted pull ups, and back squats to front squats.
These changes increased the stability, coordination, and range of motion demands placed on Conn while maintaining the primary goal of muscular hypertrophy. The programme continued to utilise resistance training as the primary training mode, which is most effective for increasing muscle mass and strength. The rep ranges remained within the hypertrophy zone (6–13 repetitions) and the tempo remained at 3010 to ensure sufficient time under tension for muscle growth.
From a periodisation perspective, Mesocycle 2 represents a planned progression phase where training stress was increased through exercise variation and increased technical challenge rather than excessive increases in load. This helped maintain motivation, reduce training monotony, and ensure continued adaptation towards the client's goal of increasing whole-body muscle mass.

Reasons for changes in Mesocycle 3: Mesocycle 3 was designed to further progress Conn by introducing more advanced exercise variations and tempo manipulation to increase training intensity and muscular demand. Exercises such as incline barbell chest press, military barbell press, weighted pull-ups, paused Pendlay rows, paused back squats, paused leg extensions, seal rows, and deficit Romanian deadlifts were selected to challenge the client beyond the adaptations achieved in Mesocycle 2.
The inclusion of paused exercises increased time under tension and reduced the contribution of momentum, forcing the target muscles to generate greater force throughout the movement. For example, paused squats increased lower-body stability and control, while paused leg extensions increased quadriceps activation through prolonged peak contraction. Weighted pull-ups and deficit Romanian deadlifts increased loading potential and movement difficulty, providing a greater hypertrophy stimulus.
From a periodisation standpoint, Mesocycle 3 represents the highest intensity phase of the programme. Training variables were manipulated through exercise complexity, tempo adjustments, and increased loading opportunities while maintaining exercise specificity to the client's goal of muscular hypertrophy. These progressions ensured that the client continued to experience overload and adaptation while remaining within a structured and progressive resistance training programme designed to maximise muscle growth.