PT Programme Design Case Study

Name: jordan keegan

D.O.B.: 18\11\1999

Address: woodbrook house malahide

Eircode: k36pw61

Email: jordankeegan662@gmail.com

Mobile: 08951891767

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: jk

Print Name: jordan keegan

Date: 04/06/2026

Signature: na

Date: 19062026

Name: jordan keegan

Date: 04\06/2026

D.O.B.: 18/11/1999

Phone: 0851891767

Occupation: business owner

Email: jordankeegan662@gmail.com

Working Hours: mixed hours

Main Goals: overall muscle gain

Problem Areas: stomach and back

Exercise History: 3/4 times a week weight training

Do you find it difficult to lose weight?: yes

Breakfast: bagel with bacon medallions

Water Intake: 2 litres

Lunch: rice and chicken and veg

Alcohol: never

Illness / Injury: none

Medication / Treatment: none

Pregnant: no

Post-Natal: no

Planning: no

Notes: na

Do you smoke?: no

Times Available to Train: can be flexible

Agreed Package: 4sessions a week

Agreed Start Date: 08/06/2026

Test 1:
Name of test / measurement: Height & weight
What does it test / measure?: Kg & height in ft
Relevance to client's goals: Weight loss
Equipment used: Weight scales & measuring tape
Record of scores / measurements: Height 5ft 9
Weight 89kg
Result / interpretation: We can try get his weight down through exercises

Test 2:
Name of test / measurement: range of motion / flexibility
What does it test / measure?: flexibility or mobility
Relevance to client's goals: pushing through exercises and performing correctly
Equipment used: dowell
Record of scores / measurements: squats test : knees come in , not great dept
ball throw test : great distance, strength is good for workouts going forward
Result / interpretation: we can work on leg mobility , strength is good so start at a medium type of weight for plan

Test 3:
Name of test / measurement: body fat measurement
What does it test / measure?: body fat %
Relevance to client's goals: see where body fat is at
Equipment used: callipers
Record of scores / measurements: chest 28mm
abdominal 45mm
thigh 32mm

total 105mm
Result / interpretation: high body fat

Date of session: 2026-06-08

Exercises:
1. Lat pull down — 3×10 @ 4/4 · rest 60 · sets: 30 / 30 / 30
2. Barbell Bent over row — 3×10 @ 4/4 · rest 60 · sets: 20 / 20 / 20
3. Cable crunches — 3×12 @ 4/4 · rest 60 · sets: 20 / 20 / 20
4. Hanging knee raises — 3×10 @ 4/2 · rest 60 · sets: na / na / na
5. Dumbbell Lat raises — 3×10 @ 4/4 · rest 60 · sets: 4 / 4 / 4
6. Dumbbell Front raises — 3×10 @ 4/4 · rest 60 · sets: 4 / 4 / 4
7. shoulder press — 3×10 @ 4/4 · rest 60 · sets: 25 / 25 / 25

Warm-up, cool-down, and other phases (cardio, intervals, stretching etc.): Warm up 5 mins on rower, dynamic stretches 5 mins
Cool down 5mins

Session notes:
• Comments, equipment, machine settings, notes: [lat pull down] watch grip on exercise
• Observations re client technique: [bent over row] good form, keeping form with weight at good weight
• Areas of difficulty, modifications to make next time or cues to be given: [knee raises] need more core engagement
• Flexibility or other exercises required: [stretches] need improve dynamic stretches
• Client feedback: [overall workout] feeling good,toughess 7/10
• Other: [na] na

Exercises:
1. deadlift — 3×10 @ 4/4 · rest 60 · sets: 60 / 70 / 70
2. reverse lunges with dumbbell — 3×10 @ 4/2 · rest 60 · sets: 17.5 / 17.5 / 17.5
3. hamstring curl — 3×10 @ 2/4 · rest 60 · sets: 24 / 24 / 24
4. leg extension — 3×10 @ 2/4 · rest 60 · sets: 38 / 38 / 38
5. walk outs — 3×10 @ na · rest 60 · sets: na / na / na
6. plank with hip dips — 3×10 @ na · rest 60 · sets: na / na / na
7. knee to chest — 3×10 @ na · rest 60 · sets: na / na / na

Warm-up, cool-down, and other phases (cardio, intervals, stretching etc.): warm up on bike for 5mins , dynamic stretches 5 mins
cool down 5 mins

Session notes:
• Comments, equipment, machine settings, notes: [lunges] dumbbells for now work towards a sandbag
• Observations re client technique: [reverse lunges] stability to be monitored
• Areas of difficulty, modifications to make next time or cues to be given: [hamstring] hamstrings seem weaker need to work on
• Flexibility or other exercises required: [deadlift] keep eye on dept of dead lift
• Client feedback: [all over] feeling great
• Other: [na] na

Exercises:
1. bicep curl — 4×8 @ 4/4 · rest 60 · sets: 22.5 / 22.5 / 22.5 / 25
2. hammer curl — 4×8 @ 4/4 · rest 60 · sets: 22.5 / 22.5 / 22.5 / 25
3. dumbell chest press — 3×8 @ 4/4 · rest 60 · sets: 30 / 30 / 30 / 30
4. incline dumbell chest flys — 3×8 @ 4/4 · rest 60 · sets: 27.5 / 27.5 / 27.5 / 27.5
5. chin ups — 3×6 @ 3/3 · rest 60 · sets: na / na / na / na
6. cable chest fly — 4×8 @ 3/3 · rest 60 · sets: 25 / 25 / 25 / 25

Warm-up, cool-down, and other phases (cardio, intervals, stretching etc.): warm up 5 min on rower, 5 min dynamic stretch
cardio Tabatha at end on rower 5 mins 5 mins cool down

Session notes:
• Comments, equipment, machine settings, notes: [bicep& hammer curl] client could increase weight on final sets next week we will increase fully for sets
• Observations re client technique: [chin ups] by last one technique slips, try to focus on better control
• Areas of difficulty, modifications to make next time or cues to be given: [na] na
• Flexibility or other exercises required: [na] na
• Client feedback: [cardio] enjoyed ending cardio Tabatha session, asked to do this more frequently
• Other: [na] na

Exercises:
1. upright row — 4×8 @ 4/4 · rest 60 · sets: 25 / 25 / 25 / 25
2. face pulls — 4×8 @ 2/4 · rest 60 · sets: 20 / 20 / 20 / 20
3. tricep pulldown — 4×8 @ 2/4 · rest 60 · sets: 15 / 15 / 15 / 15
4. tricep extension — 4×8 @ 4/4 · rest 60 · sets: 15 / 15 / 15 / 15
5. dumbbell reverse fly — 4×8 @ 4/4 · rest 60 · sets: 12 / 12 / 12 / 12
6. bench dips — 4×8 @ 2/2 · rest 60 · sets: na / na / na / na
7. hanging leg raises — 4×12 @ na · rest 60 · sets: na / na / na / na

Warm-up, cool-down, and other phases (cardio, intervals, stretching etc.): warm up 5 mins cross trainer , dynamic stretch 5 min
5 min tabatha on cross trainer , 5 min cool down

Session notes:
• Comments, equipment, machine settings, notes: [na] na
• Observations re client technique: [dumbell fly] struggled by last 2 reps form started to slip
• Areas of difficulty, modifications to make next time or cues to be given: [bench dips] modified to knee to help with stability
• Flexibility or other exercises required: [hanging leg raises] struggling for form
• Client feedback: [all over] enjoying the plan
• Other: [na] na

Exercises:
1. bicep curl — 3×failure @ 3/3 · rest 75
2. hammer curl — 3×failure @ 3/3 · rest 75
3. preacher curl — 3×failure @ 3/3 · rest 75
4. incline barbell chest — 3×failure @ 3/3 · rest 75
5. weighted chin ups — 3×failure @ 3/3 · rest 75
6. landmine press — 3×failure @ 3/3 · rest 75
7. reverse grip lat pull down — 3×failure @ 3/3 · rest 75

Warm-up, cool-down, and other phases: 5 min warm up , 5 min cool down

Exercises:
1. bicep curl ss hammer curl — 4×failure @ 3/3 · rest 75
2. landmine press — 4×failure @ 3/3 · rest 75
3. hammer curl ss supernate grip curl — 4×failure @ 3/3 · rest 75
4. barbell incline chest press — 4×failure @ 3/3 · rest 75
5. chin ups ss weighted chin ups — 4×failure @ 3/3 · rest 75
6. weighted push ups — 4×failure @ 3/3 · rest 75
7. cable chest fly — 4×failure @ 3/3 · rest 75

Warm-up, cool-down, and other phases: 5 mins warm up 5 min cool down

Reasons for changes in Mesocycle 2: increased load, changed to more complex exercises to push client

Reasons for changes in Mesocycle 3: using advanced methods and harder exercises really putting the muscle fibres to work