Welcome back, Coach Mike

Here's your training overview for today.

+3 this month

Active Clients

4 today

Sessions This Week

+12%

$6,800

Revenue MTD

Excellent

92%

Client Retention

Today's Sessions

March 16, 2026

8:00

Sarah Chen

Strength Training - Upper Body

In Progress

10:30

James Rodriguez

HIIT Circuit Training

Upcoming

1:00

Emma Watson

Marathon Prep - Long Run

Upcoming

4:00

David Park

Strength Training - Lower Body

Upcoming

Progress Highlights

Sarah Chen

Body fat 28% → 22%

Goal: 20% body fat

James Rodriguez

Weight loss -18 lbs

Goal: Lose 25 lbs total

David Park

Bench press PR 185 → 225 lbs

Goal: 245 lbs bench

Emma Watson

Half marathon time 2:10 → 1:52

Goal: Sub 1:45 half marathon

Clients

Manage your active training clients.

Sarah Chen

Weight Loss

Weight Change

-14 lbs

Body Fat

22%

36 sessions completed Next: Tomorrow 8AM

James Rodriguez

Weight Loss

Weight Change

-18 lbs

Body Fat

19%

42 sessions completed Next: Today 10:30AM

David Park

Muscle Gain

Weight Change

+8 lbs

Body Fat

14%

58 sessions completed Next: Today 4PM

Emma Watson

Marathon Prep

Weight Change

-6 lbs

Body Fat

18%

29 sessions completed Next: Today 1PM

Lisa Thompson

General Fitness

Weight Change

-3 lbs

Body Fat

25%

18 sessions completed Next: Wed 9AM

Marcus Kim

Muscle Gain

Weight Change

+12 lbs

Body Fat

12%

64 sessions completed Next: Thu 6AM

Aisha Johnson

Marathon Prep

Weight Change

-4 lbs

Body Fat

20%

22 sessions completed Next: Fri 7AM

Ryan Nguyen

General Fitness

Weight Change

-9 lbs

Body Fat

17%

31 sessions completed Next: Wed 5PM

Kate Mitchell

Weight Loss

Weight Change

-22 lbs

Body Fat

24%

48 sessions completed Next: Thu 11AM

Workout Programs

Training templates and workout plans.

Strength Builder 12-Week

Progressive overload, compound lifts focused

12 Weeks

8 clients 4x/week 60-75 min

Day A - Upper Push

Barbell Bench Press4 x 6 | 90s rest

Overhead Press4 x 8 | 90s rest

Incline Dumbbell Press3 x 10 | 60s rest

Cable Flyes3 x 12 | 60s rest

Tricep Dips3 x 12 | 45s rest

Day B - Lower

Barbell Squat5 x 5 | 120s rest

Romanian Deadlift4 x 8 | 90s rest

Bulgarian Split Squat3 x 10 | 60s rest

Leg Press3 x 12 | 60s rest

Calf Raises4 x 15 | 45s rest

HIIT Fat Burn

High intensity intervals, metabolic conditioning

8 Weeks

10 clients 5x/week 40-50 min

Circuit A - Total Body Burn

Kettlebell Swings40s on | 20s rest

Box Jumps40s on | 20s rest

Battle Ropes40s on | 20s rest

Burpees40s on | 20s rest

Mountain Climbers40s on | 20s rest

4 rounds, 90s rest between rounds

Circuit B - Upper/Core Focus

Medicine Ball Slams30s on | 15s rest

Push-Up Variations30s on | 15s rest

Renegade Rows30s on | 15s rest

Plank to Pike30s on | 15s rest

Russian Twists30s on | 15s rest

5 rounds, 60s rest between rounds

Marathon Prep Plan

Endurance building, pace training, recovery

16 Weeks

4 clients 5x/week 45-120 min

Week 8 Sample

Mon: Easy Run5 mi | 9:30/mi pace

Tue: Tempo Run4 mi | 8:00/mi pace

Wed: Strength + Cross45 min | recovery

Thu: Interval Training6 x 800m | 3:20 pace

Sat: Long Run14 mi | 10:00/mi pace

Supporting Strength Work

Single-Leg Deadlift3 x 10 | 45s rest

Hip Thrusts3 x 12 | 45s rest

Lateral Band Walk3 x 15 | 30s rest

Plank Variations3 x 45s | 30s rest

Hypertrophy Max

Muscle building, volume-focused training

10 Weeks

6 clients 5x/week 60-90 min

Day 1 - Chest & Triceps

Flat Dumbbell Press4 x 10 | 60s rest

Incline Barbell Press4 x 10 | 60s rest

Cable Crossover3 x 15 | 45s rest

Skull Crushers3 x 12 | 45s rest

Rope Pushdowns3 x 15 | 30s rest

Day 2 - Back & Biceps

Deadlift4 x 6 | 120s rest

Lat Pulldown4 x 10 | 60s rest

Seated Cable Row3 x 12 | 60s rest

Barbell Curl3 x 10 | 45s rest

Hammer Curls3 x 12 | 45s rest

Weekly Schedule

March 16 - 22, 2026

MON

TUE

WED

THU

FRI

SAT

SUN

8:00 AM

Sarah Chen

Upper Body Strength

10:30 AM

James Rodriguez

HIIT Circuit

1:00 PM

Emma Watson

Long Run

4:00 PM

David Park

Lower Body Strength

6:00 AM

Marcus Kim

Hypertrophy - Back

9:00 AM

Kate Mitchell

HIIT Fat Burn

3:00 PM

Ryan Nguyen

General Fitness

8:00 AM

Sarah Chen

Lower Body Strength

9:00 AM

Lisa Thompson

General Fitness

5:00 PM

Ryan Nguyen

Cardio + Core

6:00 AM

Marcus Kim

Hypertrophy - Chest

10:00 AM

James Rodriguez

HIIT Circuit

11:00 AM

Kate Mitchell

Weight Training

2:00 PM

Emma Watson

Interval Training

7:00 AM

Aisha Johnson

Tempo Run

9:00 AM

Sarah Chen

HIIT + Core

4:00 PM

David Park

Upper Body Push

8:00 AM

Emma Watson

Long Run - 14mi

10:00 AM

Aisha Johnson

Long Run - 12mi

Rest Day

Active recovery only

Nutrition Plans

Meal plans, macro targets, and compliance tracking.

Weight Loss

Calories1,800

Protein160g

Carbs150g

Fat65g

Deficit: ~500 cal/day

Muscle Gain

Calories3,200

Protein200g

Carbs350g

Fat90g

Surplus: ~400 cal/day

Endurance

Calories2,800

Protein140g

Carbs380g

Fat70g

High carb for performance

Maintenance

Calories2,400

Protein150g

Carbs260g

Fat80g

Balanced macros

Sample Meal Plan - Weight Loss

Breakfast - 7:00 AM

420 cal

3 egg whites + 1 whole egg scramble with spinach, 1/2 avocado, 1 slice whole wheat toast

P: 32gC: 28gF: 18g

Snack - 10:00 AM

200 cal

Greek yogurt with mixed berries and 1 tbsp honey

P: 18gC: 24gF: 4g

Lunch - 12:30 PM

520 cal

Grilled chicken breast (6oz), quinoa (1 cup), roasted vegetables, lemon vinaigrette

P: 45gC: 48gF: 16g

Dinner - 6:30 PM

480 cal

Baked salmon (5oz), sweet potato, steamed broccoli, olive oil drizzle

P: 40gC: 38gF: 20g

Post-Workout

180 cal

Whey protein shake with banana and almond milk

P: 25gC: 22gF: 3g

Client Compliance - This Week

Sarah Chen

94%

Hit macros 6/7 days - missed fat target on Saturday

James Rodriguez

82%

Protein target missed 2 days - discussed meal prep

David Park

98%

Excellent adherence - all targets hit except Sunday

Emma Watson

71%

Carb intake too low on long run days - adjusted plan

Marcus Kim

91%

Strong compliance - hitting caloric surplus consistently

Lisa Thompson

65%

Needs check-in - skipping meal logging on weekends