Use playing cards for a creative, client-driven workout

How does it work?
What you are going to need to do is write down 6-10 exercises that will cover all major muscle groups. After that, you will need to decide on a set range [I typically use 3-5] and a rep range. For convenience sake using cards, I keep the rep range from 5-10 reps.

What you will do is have three different groups of cards that a client can choose from. Each group of cards represents exercises, sets, and reps. The client then chooses one card from each pile. The end result? Any combination of 6-10 exercises, 3-5 sets and 5-10 reps.

Tip: Prior to asking clients to choose one card from each section, I will divide each pile up, ensuring that each pile has the designed number ranges. Also, I remove all picture cards to avoid confusion. This is especially useful when training an older population. 

For example, I used this today with a large group I trained. I had three athletes choose from each pile- today their card numbers were 8, 3 and 10. Therefore, 8 pre-determined exercises were utilized, and the set and rep scheme was 3, 10 respectively.

The problem with specified rep ranges

Understanding the principles of overload and progression are of critical importance when designing training programs for athletes and/or clients. However, sometimes going by the book just doesn't cut it. For example, different reps ranges will target different areas in weightlifting.

The consensus is to keep reps low (1-5) for muscular strength, moderate for hypertrophy (muscle gain) (8-12) and moderate to high if muscular endurance is the goal (12-20 reps). But, if I'm looking to progress a client through their workouts over time, I may use "wrong" rep ranges. Let me explain a little more. 

I currently train a sixty-one year old female. On some exercises, we work in the 4-6 rep range for lower body, and 8-12 for some upper body exercises. This does not necessarily mean we are developing strength/muscle size. 

For example: 

Week one: 2 x 12

Week two: 3 x 8

Week three: 2 x 12 (add progression/increase weight) 

Week four: 3 x 10 

Week five: 2 x 13

Week six: 4 x 8 

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As you can see, reps increase over time from 24 in week one to 32 in week six. An increase of 8 reps in six weeks or 33% increase in total reps).

The main thing is to progress your client over a period of time. Keep changing the a) exercises b) intensity c) rep ranges. And, make sure to track workouts and weights lifted to show progress to your client. This will also act as a tool for motivation.