PERSONAL TRAINING SYLLABUS
From Mechanics to Programming: A Sequential YouTube-Based Curriculum
Student: [Your Name] Start Date: [Date] Prerequisite: Not a complete beginner (skip basic dumbbell 101 content)
PHASE 1: THE FOUNDATION
Duration: Weeks 1-2 | Focus: Core Stability & Nutrition Science
Build the core stability and nutritional understanding before you start lifting heavy. This is the difference between a bad back and a big squat.
MODULE 1.1 | The McGill Big 3 (Core Stability)
Link [Link]
Channel Squat University
Duration Approx. 12 minutes
Watch
FIRST
Order
Key Insights:
These are neural drills, not stretches. You are teaching your spine to remain stiff under load.
Master the Curl-Up , Side Plank, and Bird-Dog with perfect form before adding weight.
Cue: "Squeeze glutes and pull elbows to toes" during planks activates the external obliques and erector spinae.
Application: Perform daily as part of your warm-up. 2-3 rounds of 10-second holds per movement.
My Notes:
MODULE 1.2 | Energy Balance for Weight Change
Link Renaissance Periodization YouTube Channel
Channel [Link]
Specific Look for the "Fat Loss & Nutrition Playlist" featuring Dr. Mike
Content Israetel
Watch Order SECOND
Key Insights:
Calorie Deficit (500 kcal): Required for fat loss. Larger deficits risk muscle loss.
Calorie Surplus (200-300 kcal): Sweet spot for lean muscle gain.
Meal Timing: 4-5 high-protein meals spaced evenly are superior for hypertrophy than arbitrary fasting.
Application: Track intake for 3 days to establish baseline maintenance calories.
My Notes:
Current Maintenance Calories Estimate: _______
Daily Protein Target (1g per lb bodyweight): _______
PHASE 2: THE BLUEPRINT
Duration: Weeks 3-4 | Focus: Muscle Anatomy & Movement Execution
Connect your brain to the target muscle. These physiotherapy insights prevent injury and fix common form breakdowns.
MODULE 2.1 | Back & Scapular Control
Link PhysioQinetics YouTube Channel
Channel [Link]
Middle Trapezius Strengthening
Specific Videos Lower Trapezius Strengthening 1 & 2
Latissimus Dorsi Strengthening
Watch Order THIRD
Key Insights:
This is clinical content, not flashy bodybuilding. This is where you fix "shoulder hunch."
Application Cue: When doing rows or pulldowns, the action is not "pull with arms." It is "depress and retract the scapula FIRST ."
My Notes:
MODULE 2.2 | Lower Body Alignment
Link PhysioQinetics YouTube Channel
Channel [Link]
Glute Medius Strengthening
Specific Videos
Eccentric Quadriceps Control
Watch Order FOURTH
Key Insights:
Prevents knee valgus (knees caving in) during squats.
The eccentric (lowering) phase is foundational for tendon health and heavier leg days.
Application Cue: Imagine pulling the floor apart with your feet during the squat descent.
My Notes:
PHASE 3: THE APPLICATION
Duration: Weeks 5-8 | Focus: Workout Splits & Programming
Apply the science to a weekly routine. Choose your split based on your recovery capacity.
MODULE 3.1 | The Upper/Lower Split (5-Day)
Link [Link]
Channel Trainer Winny
Watch
FIFTH
Order
Key Insights:
Sweet spot for natural lifters: hitting each muscle group twice weekly.
Dynamic Double Progression: Add weight based on the performance of your first set, not the last.
My Notes:
MODULE 3.2 | The Bodybuilding Split (4-Day)
Link Basement Bodybuilding
Search: "Basement Bodybuilding Upper Lower
Channel
Program"
Watch
SIXTH
Order
Key Insights:
Focus shifts to Upper A (Chest/Bicep) vs Lower B (Hamstring/Trap) specialization.
Observe how accessory work is targeted to weak points, not random arm exercises.
My Notes:
MODULE 3.3 | Natural Hypertrophy in Action
Link Will Tennyson
Search: "Will Tennyson Full Week of
Channel
Training"
Watch
SEVENTH
Order
Key Insights:
Watch manipulation of Rep Ranges: Heavy 6-8 on compounds vs. High-volume 12-15 on isolations.
Emphasis on consistency over flashy periodization.
My Notes:
SUMMARY CHECKLIST
Link Watched? Notes Applied?
Phase Module
(✓) (✓)
1 McGill Big 3 ☐ ☐
1 Energy Balance (RP) ☐ ☐
2 Scapular Control ☐ ☐
Lower Body
2 ☐ ☐
Alignment
3 Trainer Winny Split ☐ ☐
3 Basement BB Split ☐ ☐
3 Will Tennyson Vlog ☐ ☐
End of Syllabus