What this tool does
Program Builder Lite is a scratchpad for the most common coaching task there is: turning what's in your head into a clean, structured weekly plan a client can actually follow. Pick exercises from the library, set the sets, reps and rest, add up to seven training days, and you get a printable program sheet — or send it straight to an inbox. Your draft stays saved in your browser, so you can come back to it.
How to structure a training week
If you're drafting from scratch, the fundamentals haven't changed: pick a weekly frequency the client will genuinely stick to, anchor each day around one or two compound movements, then fill in accessories. Three common templates:
- 3 days — full body: squat, press and pull every session, rotating intensity. The highest-adherence option for busy clients.
- 4 days — upper/lower: two upper and two lower days. The workhorse split for strength and hypertrophy alike.
- 5–6 days — push/pull/legs: more volume per muscle group, for experienced clients with time to train.
For most goals, 2–4 working sets per exercise and 6–12 reps covers hypertrophy, with 3–6 reps for the main strength lifts and 60–180 seconds of rest depending on how heavy the set is. Write the program for the client in front of you, not the one on Instagram.
Where the lite version stops
A printed sheet can't tell you whether the client actually trained, what weight they used, or when they hit a PR — and it can't adjust week to week. That's the gap the full CoachRight program builder closes: per-set prescriptions as %1RM, RPE or target weight, week-by-week periodization across the whole block, live sync to a free client app where every set gets logged, and a 1RM engine doing the loading math for you. Your clients see their workouts on their phone (here's what that looks like), and you see who trained, who skipped, and who's ready to progress.
If you coach for a living, that visibility is the difference between writing programs and running them. Start the 14-day free trial — no card required.