PT Programme Design Case Study

Name: Keith Wilson

D.O.B.: 15/12/1975

Address: 33 Ardmore Drive, Artane

Eircode: D05N2C2

Email: KeithW1975@gmail.com

Mobile: 0862272152

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

If yes, please comment:: None

Signature: Keith Wilson

Print Name: Keith Wilson

Date: 20/05/26

Signature: NA

Date: 20/05/2026

Name: Keith Wilson

Date: 20/05/26

D.O.B.: 15/12/1975

Phone: 0862272152

Occupation: Public servant

Email: KeithW1975@gmail.com

Working Hours: 8am-4pm

Main Goals: Increase 1RM in Bench, BOR & Shoulder Press
Maintain Lower body strength but not looking for strength gains, wants to maintain mass
Drop below 100kg in body weight
Increase his 1km PB

Problem Areas: Belly and back fat for aesthetic composition
Bench - Plateu issues
Bent over Row - lower back issues
Shoulder Press - mobility issues

Exercise History: Ex GAA player and in the gym on/off for 20+ years

Do you find it difficult to lose weight?: yes

Breakfast: Porridge / Eggs

Water Intake: 2/3 litres a day

Lunch: Roll / Sandwich

Alcohol: 1/2 times a week

Illness / Injury: Lower back pain - Acute rather than chronic

Medication / Treatment: None

Pregnant: no

Post-Natal: no

Planning: no

Notes: NA

Do you smoke?: no

How many per day?: 0

Times Available to Train: Mon/Wed/Fri mornings

Agreed Package: 12 sessions

Agreed Start Date: 01/06/26

Test 1:
Name of test / measurement: Poliquin 1RM test
What does it test / measure?: It measures a persons 1RM in a lift
Relevance to client's goals: Keith wants to improve his 1RM in 3 movements
Equipment used: Barbell, Bench, Plates
Record of scores / measurements: Bench - 95kg
Shoulder Press - 65kg
Bent over row - 60kg
Result / interpretation: It provides us with a baseline for a programme structure

Test 2:
Name of test / measurement: FMS Functional Movement Screen
What does it test / measure?: It measures a persons mobility through certain movements
Relevance to client's goals: Keith is struggling with certain movements due to mobility rather than muscular issues
Equipment used: Dowel - Body weight
Record of scores / measurements: Deep squat - Keith held dowel overhead and attempted to squat down
Shoulder mobility - Keith held dowel overhead and I instructed him to try and bring it backwards towards his lower back whilst maintaining a straight arm position.
Trunk stability push up - Keith had to perform a push up ensuring that his body moved in unison rather than upper body followed by trunk
Result / interpretation: Keith showed some shoulder mobility issues which may be restricting his lifting goals. We will include some mobility and stretching exercises to encourage more range in his problem areas

Test 3:
Name of test / measurement: 1km Speed test
What does it test / measure?: Person's ability to complete 1km
Relevance to client's goals: Keith wants to improve his 1km PB of 3:54
Equipment used: Track and timer
Record of scores / measurements: Keith completed his 1km speed test in 4:04
Result / interpretation: Keith is not at his peak for running as her was 10s short of his PB despite good conditions and proper warm up, hydration and general preparation. He hit his PB over a year ago and hasn't specifically trained for it.

Date of session: 2026-05-20

Exercises:
1. BB Bench Press — 3×10 @ 1-3 · rest 90sec · sets: 65 / 65 / 65
2. DB Chest Fly — 3×10 @ 1-3 · rest 60sec · sets: 15 / 15 / 15
3. Bent Over Row — 3×10 @ 1-3 · rest 90sec · sets: 40 / 40 / 40
4. Reverse Fly - Seated — 3×10 @ 1-3 · rest 60sec · sets: 10 / 10 / 10
5. Lateral Raises — 3×10 @ 1-3 · rest 1min · sets: 7 / 7 / 7
6. Upright Row — 3×10 @ 1-3 · rest 1min · sets: 7 / 7 / 7
7. Box Squats — 3×12 @ 1-3 · rest 1min · sets: 10 / 10 / 10

Warm-up, cool-down, and other phases (cardio, intervals, stretching etc.): Warm Up - 5mins on rower. 2 mins easy followed by 1 min increments of increased effort

Mobility with bands - 5mins of shoulder mobility exercises, attempting to increase ROM

4min Tabata Finisher on the treadmill with incline. The additional incline along with pushing his speed faster than his PB time for shorter durations increases his Anaerobic threshold.

Session notes:
• Comments, equipment, machine settings, notes: [Keith was comfortable with all the equipment's used] He wasn’t familiar with certain terminology so I ensured to use Layman’s terminology

The last two upper body movements were done via a superset
• Observations re client technique: [Keith kept lifting his shoulder on the bench press as he fatigued.] I gave him cue points after the first cpl of sets to actively force his shoulders into the bench to ensure they maintained good form throughout and would ultimately improve his potential max lift
• Areas of difficulty, modifications to make next time or cues to be given: [Keith’s squat ROM was limited] I suggested more foam rolling and stretching at home and provided him with some further material on improving those areas of weakness
• Flexibility or other exercises required: [Shoulder mobility an issue] More banded work and requested he see a physio to ensure no chronic pain / restrictions of movements
• Client feedback: [Keith felt comfortable throughout the session. Never going above a 7] This was surpassed for the Tabata Finisher
• Other: [No further comment] No further comment

Date of session: 2026-05-22

Exercises:
1. DB Shoulder Press — 3×10 @ 1-3 · rest 90sec · sets: 15 / 15 / 15
2. Lat Pull Down — 3×10 @ 1-3 · rest 60sec · sets: 45 / 45 / 45
3. Tricep Pushdown — 3×10 @ 1-3 · rest 60sec · sets: 20 / 20 / 20
4. Bi-Cep Curl, DB supinated — 3×10 @ 1-3 · rest 60sec · sets: 15 / 15 / 15
5. Hammer Curl Machine — 3×10 @ 1-3 · rest 60 · sets: 45 / 45 / 45
6. RDL — 3×10 @ 1-3 · rest 90sec · sets: 50 / 50 / 50

Warm-up, cool-down, and other phases (cardio, intervals, stretching etc.): Warm Up - 5mins on rower. 2 mins easy followed by 1 min increments of increased effort

Mobility with bands - 5mins of shoulder mobility exercises, attempting to increase ROM

Core Finisher

Session notes:
• Comments, equipment, machine settings, notes: [The last two exercises were done as an advanced set and I chose Pre-Exhaust method] Keith mentioned he struggled to engage the hamstrings in this movement
• Observations re client technique: [I good overall understanding of how his body moves under certain lifts] A few key points in the lift have to be encouraged
• Areas of difficulty, modifications to make next time or cues to be given: [Tricep push, struggled to maintain form] I instructed Keith to imagine holding towels between his elbow and ribcage to ensure the elbow remained tucked
• Flexibility or other exercises required: [Shoulders] We have agreed that Keith will continue with band work at home
• Client feedback: [Keith was happy overall. He understood the instructions] Starting to feel more confident in his lifting
• Other: [No further comment] No further comment

Date of session: 2026-05-24

Exercises:
1. SA DB bench row — 3×10 @ 1-3 · rest 60 sec · sets: 35 / 35 / 35
2. Incline DB Bench Press — 3×10 @ 1-3 · rest 60sec · sets: 25 / 25 / 25
3. Face Pulls — 3×10 @ 1-3 · rest 60 sec · sets: 12 / 12 / 15
4. Tricep Dips — 3×10 @ 1-3 · rest 60sec · sets: 15 / 15 / 15
5. Deadlift — 3×10 @ 1-3 · rest 60 sec · sets: 60 / 60 / 60
6. Push Ups — 5×10 @ 1-3 · rest 60 sec · sets: BW / BW / BW
7. Inv Row — 5×10 @ 1-3 · rest 60sec · sets: BW / BW / BW

Warm-up, cool-down, and other phases (cardio, intervals, stretching etc.): Warm Up - 5mins on rower. 2 mins easy followed by 1 min increments of increased effort

Mobility with bands - 5mins of shoulder mobility exercises, attempting to increase ROM

Gerschler Fartlek finish - treadmill. Incline on the treadmill and the working 30s phase is done at 80-90% of Keith's max effort.

Session notes:
• Comments, equipment, machine settings, notes: [We focused on variations of Keiths main lifts today.] Keith was informed of the logic of the varied lifts, to target different aspects of the primary movers with using different angles and different parameters
• Observations re client technique: [Keith is a lot more comfortable with DB over BB] I encouraged Keith to visualise his DB lifts in a way which would benefit his BB lifts.
• Areas of difficulty, modifications to make next time or cues to be given: [Shoulder mobility still a slight issue] Although ROM is an issue, there is no pain associated with his shoulder lifts
• Flexibility or other exercises required: [Shoulders] I am encouraging full ROM in each lift and teaching cue points of when to engage the relevant shoulder muscles
• Client feedback: [Keith is already feeling more confident in his ability to perform exercises] This will need to be repeated until he can complete an exercise without any break in form
• Other: [Keith's breathing has significantly improved on the running phase] This has been encouraged with some nose breathing during the aerobic phase to promote his recovery

Date of session: 2026-05-26

Exercises:
1. BB Push Press — 3×10 @ 1-3 · rest 60 sec · sets: 40 / 40 / 40
2. Seated Row Cable Machine — 3×10 @ 1-3 · rest 60 sec · sets: 35 / 35 / 35
3. Dowel assisted Split Squats — 3×10 @ 1-3 · rest 60 sec · sets: BW / BW / BW
4. KB Swings — 3×10 @ 1-1 · rest 60 sec · sets: 15 / 15 / 15
5. Tri-Cep Press Ups, Diamond — 3×10 @ 1-3 · rest 60 sec · sets: BW / BW / BW
6. Bi-Cep cable curls, neutral grip — 3×10 @ 1-3 · rest 60 sec · sets: 15 / 15 / 15

Warm-up, cool-down, and other phases (cardio, intervals, stretching etc.): Warm Up - 5mins on rower. 2 mins easy followed by 1 min increments of increased effort

Mobility with bands - 5mins of shoulder mobility exercises, attempting to increase ROM

200m splits * 5 with 45 sec aerobic recovery

Session notes:
• Comments, equipment, machine settings, notes: [The final session of the work outs focused mostly on the assisting or secondary muscles of the main lifts Keith wants to improve upon] I added in some KB swings as a variation exercise to keep Keith engaged. Main focus was on his form, keeping shoulders depressed, elbows tucked and focusing on Glute / Hamstring activation.
• Observations re client technique: [Keith enjoyed the change up from the main exercises] Once I explained the logic behind training the secondary muscles, Keith was enthusiastic about the session
• Areas of difficulty, modifications to make next time or cues to be given: [Keith struggles to maintain the 3 count on the eccentric phase of his lifts, he has developed a habit of rushing through his sets] I explained the logic of slow and controlled movement on the eccentric phase
• Flexibility or other exercises required: [Shoulders are starting to loosen out and he is seeing improved ROM] He is encouraged to keep with stretching at home upon seeing his improved ROM
• Client feedback: [Keith is happy overall with the progression he has made] No notes
• Other: [No further comment] No notes

Exercises:
1. BB Push Press — 5×5 @ 1-3 · rest 2-3 Mins
2. Close Grip BB Bench — 3×6-8 @ 1-3 · rest 90 Sec
3. Dips — 3×6-8 @ 1-3 · rest 90 Sec
4. Face Pulls — 3×15 @ 1-3 · rest 90 Sec
5. BB Bent Over Row — 5×5 @ 1-3 · rest 2-3 Mins
6. Pull Ups — 5×6-8 @ 1-3 · rest 90 Sec
7. Push Press — 5×5 @ 1-3 · rest 2-3 Mins
8. OH Tricep Ext — 3×6-8 @ 1-3 · rest 90 Sec
9. Landmine Press — 3×6-8 @ 1-3 · rest 90 Sec

Warm-up, cool-down, and other phases: Warm Up - 5mins on rower. 2 mins easy followed by 1 min increments of increased effort

Mobility with bands - 5mins of shoulder mobility exercises, attempting to increase ROM

Each day in Meso cycle 2 would have variations of cardio with focus on running.

Exercises:
1. BB Bench Advanced Methods — 3×1-3 @ 1-3 · rest 2-3 Mins
2. BB Bent Over Row Adv Methods — 3×1-3 @ 1-3 · rest 2-3 Mins
3. Push Press — 3×1-3 @ 1-3 · rest 2-3 Mins
4. DB Bench Press SA — 3×6-8 @ 1-3 · rest 1-2 Mins
5. DB Bench Row SA — 3×6-8 @ 1-3 · rest 1-2 Mins
6. DB Shoulder Press SA — 3×6-8 @ 1-3 · rest 1-2 Mins

Warm-up, cool-down, and other phases: Warm Up - 5mins on rower. 2 mins easy followed by 1 min increments of increased effort

Mobility with bands - 5mins of shoulder mobility exercises, attempting to increase ROM

Each day in Meso cycle 3 would have variations of cardio with focus on running.

Reasons for changes in Mesocycle 2: The first stage of the training plan was focused on Hypertrophy work-outs. We were determining what capacity Keith had to train while mitigating the risk of injury that accompanies heavy lifting training. Meso 2 was focusing on progressive overloading Keith muscles. Our rep range and overall work load was reduced whilst our intensity increased. We were sticking with a 3-5 rep range and increasing our % of 1RM on the 3 lifts Keith wanted to focus on. There was a bigger focus on recovery between sets and we were looking to increase our speed on the concentric phase of our lift. For his aerobic / anaerobic training, we were increasing the distances on the anaerobic phase to get his muscles & cardio used to running at faster times.

Reasons for changes in Mesocycle 3: Following from the strength phase in Meso cycle 2, we aim to be satisfied with Keith's progression and ability to perform the lifts safely. We were looking to improve upon his 1RM for his 3 lifts and we will be ready to retest his 1KM times. We will have a deload week before retesting his lifts including a focus on aerobic training over anaerobic for a week leading to his retesting.