PT Programme Design Case Study

Name: Laura Mullen

D.O.B.: 26/10/2002

Address: Skerries

Eircode: Skerries

Email: Laura Mullen.02@gmail.com

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
6. Is your doctor currently prescribing medication for your … → no

Signature: Laura Mullen

Print Name: LAURA MULLEN

Date: 26/10/2002

Name: Laura Mullen

Date: 10/6/26

D.O.B.: 26/10/26

Occupation: N/A

Main Goals: To lose body fat and put on lean muscle

Problem Areas: N/A

Exercise History: Been on and off to the gym over the past few years

Do you find it difficult to lose weight?: yes

Breakfast: Banana

Water Intake: 1.5 Litres

Lunch: Chicken Wrap

Alcohol: Occassional

Illness / Injury: N/A

Medication / Treatment: None

Pregnant: no

Post-Natal: no

Planning: no

Do you smoke?: no

Times Available to Train: Mornings

Agreed Package: 12 sessions

Agreed Start Date: 10/6/26

Test 1:
Name of test / measurement: Harvard step test
What does it test / measure?: Cardiovascular Endurance
Relevance to client's goals: Weight loss, cardio work will be important
Equipment used: Tape measure
Record of scores / measurements: Fitness Index (FI) 68
Waist: 85cm
Hips: 108cm

Test 2:
Name of test / measurement: Push up test
What does it test / measure?: Upper body muscular Endurance
Relevance to client's goals: Weight loss
Equipment used: Tape measures
Record of scores / measurements: 15 push ups

Test 3:
Name of test / measurement: Sit ups
What does it test / measure?: Muscular endurance
Relevance to client's goals: Put on lean muscle
Equipment used: N/A
Record of scores / measurements: 20 in 1 minute
Result / interpretation: Decent muscular strength

Exercises:
1. Bb Back spuat — 4×10 @ 3-1 · rest 90 secs
2. Leg press — 4×8 @ 3-1 · rest 90 secs · sets: 8 / 8 / 8 / 8
3. Lying leg curls — 3×10 @ 3-1 · rest 90 secs · sets: 10 / 10 / 9
4. Db Rdls — 4×8 @ 3-1 · rest 90 secs · sets: 8 / 8 / 8 / 6
5. Leg Extensions — 3×10 @ 3-1 · rest 90 secs

Warm-up, cool-down, and other phases (cardio, intervals, stretching etc.): 5 minute warm up on the bike

50 cal on ski at end

Session notes:
• Areas of difficulty, modifications to make next time or cues to be given: [Bb back squat goblet instead]
• Client feedback: [Client enjoyed it]

Date of session: 2026-06-20

Exercises:
1. Db bench press — 4×8 @ 3-1 · rest 90 · sets: 8 / 8 / 8 / 8
2. Db shoulder press — 3×10 @ 3-1 · rest 90 secs · sets: 10 / 10 / 8
3. Lat pull down — 4×8 @ 3-1 · rest 90 secs · sets: 8 / 8 / 8 / 8
4. Single Arm db Row — 3×8 @ 3-1 · rest 90 secs · sets: 8 / 8 / 8
5. Tricep push down — 3×10 @ 3-1 · rest 90 secs · sets: 10 / 10 / 10
6. Bench Db bicep curls — 4×10 @ 3-1 · rest 90 secs

Warm-up, cool-down, and other phases (cardio, intervals, stretching etc.): 5 minutes bike

Treadmill Incline 10 mins 3 speed

Session notes:
• Observations re client technique: [Bench press]
• Client feedback: [Found it tough]

Exercises:
1. Bulgarian Split squats — 3×10 @ 3-1 · rest 60 secs · sets: 10 / 10 / 10
2. Goblet Db squats Superset — 3×10 @ 3-1 · rest 90 secs · sets: 10 / 10 / 10
3. Glute bridge Superset — 3×10 @ 3-1 · rest 90 secs · sets: 10 / 10 / 10
4. Db lunges — 3×8 @ 3-1 · rest 90 secs · sets: 8 / 8 / 6
5. Calf raises — 4×10 @ 3-1 · rest 60 secs

Warm-up, cool-down, and other phases (cardio, intervals, stretching etc.): 5 minute bike

500 meter row at end

Session notes:
• Observations re client technique: [Struggled with superset]
• Areas of difficulty, modifications to make next time or cues to be given: [No supersets]
• Client feedback: [Found it tough but enjoyed it]

Exercises:
1. Seated cable rows — 3×10 @ 3-1 · rest 90 secs · sets: 10 / 10 / 10
2. Db lateral raises — 4×10 @ 3-1 · rest 90 secs · sets: 10 / 10 / 10 / 10
3. Db chest flys — 3×10 @ 3-1 · rest 90 secs · sets: 10 / 10 / 8
4. Db hammer curls — 4×10 @ 3-1 · rest 60 secs · sets: 10 / 10 / 10 / 10
5. Tricep Bench dips — 3×10 @ 3-1 · rest 90 secs · sets: 10 / 9 / 7

Warm-up, cool-down, and other phases (cardio, intervals, stretching etc.): Treadmill. 5 mins

Tabata on bike at end

Session notes:
• Areas of difficulty, modifications to make next time or cues to be given: [Found tabata difficult]
• Client feedback: [Enjoyed it]

Exercises:
1. Bb back squat — 5×10 @ 3-1 · rest 90 secs
2. Db Bench press — 4×10 @ 3-1 · rest 90 secs
3. Leg press — 5×10 @ 3-1 · rest 90 secs

Warm-up, cool-down, and other phases: Increased the warm up to a slightly higher intensity

Exercises:
1. Rdls from db to Bb — 4×8 @ 3-1 · rest 90 secs
2. Db row to bb — 3×10 @ 3-1 · rest 90 secs
3. Db shoulder press increase weight — 3×8 @ 3-1 · rest 90 secs

Warm-up, cool-down, and other phases: Should be able to complete HIIT training with no issues

Reasons for changes in Mesocycle 2: Increase weight to on exercises to help client work towards their goals and recruit more muscle fibre as the muscle will be more fatigued

Reasons for changes in Mesocycle 3: Change exercises from db to bb to make it a bit more challenging but as they are now comfortable with dbs I want to try get them comfortable with a bb