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How I Build Custom Programs for Lifestyle Clients

Want to build a workout program that actually matches YOUR goals?

In this video, I break down exactly how I build customized training programs for my clients, from setting your goals and nutrition targets to choosing your training split, weekly volume, exercises, and progression.

Whether your goal is to build muscle, lose fat, get stronger, or completely change your body composition, this video will help you understand how to structure a program that works for you.

We cover:
• How to identify your nutrition, aesthetic, and performance goals
• How to calculate calories based on your goal
• How much protein and fiber you should eat
• How many days per week you should strength train
• How many sets you need to build muscle
• How to prioritize specific muscle groups
• How to structure a 3-day, 4-day, or 5-day workout split
• How to choose the right exercises for YOUR body
• Why progressive overload matters
• How I personally structure a 4-day muscle-building program
• How I program workouts for my online coaching clients

The goal isn’t to constantly change exercises or chase the newest workout. It’s to find movements that work for you, train with intention, recover, and consistently get stronger.

I’ve helped thousands of people improve their strength, nutrition, body composition, and overall health, and this is the same framework I use when building programs for my coaching clients.

Learn more about coaching and my programs at JacobZemer.com.

Subscribe for weekly long-form videos on strength training, muscle growth, fat loss, nutrition, body composition, and longevity.

TIMESTAMP:
00:00 Introduction
00:42 Setting Your Fitness Goals
02:49 Calories & Nutrition
04:20 Protein & Fiber Targets
06:17 Training Volume & Weekly Sets
08:05 Building a Program Around Your Lifestyle
09:59 4-Day Workout Split Example
13:45 Choosing & Progressing Exercises
14:56 Coaching & Final Thoughts

WORK WITH JACOB
► 1:1 Nutrition Coaching + Custom Training
https://www.jacobzemer.com/online-fitness-coaching/
► Join the Executive Fitness Communityhttps://www.skool.com/executivefitness/about
► Amazon Storefronthttps://www.amazon.com/shop/jacobzemer

CONNECT WITH JACOB
Website: https://www.jacobzemer.com/Instagram: https://www.instagram.com/jacobzemer/Facebook: https://www.facebook.com/jakezemerllc/TikTok: https://www.tiktok.com/@jacobzemer

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Eileen Pallotta

Coach

"Habits make history."

Eileen is responsible for guiding clients through personalized coaching that delivers life-changing results through consistency, strategy, and accountability. She manages client progress, provides tailored nutrition guidance, and offers ongoing support and education to ensure every individual feels empowered, understood, and set up for long-term success.

When she’s not coaching clients, you’ll find Eileen throwing weights around in the garage or chasing step goals trying to keep pace with her husband and four kids… most often on the sidelines of various sports fields.

Specialities:

  • BA Journalism and International Business
  • 15+ years Fitness and Nutrition Coach
  • Precision Nutrition Level 1
  • Certified CrossFit Trainer
  • Certified CrossFit Level 3 Trainer
  • CrossFit Level 1 Trainer Certification
  • CrossFit Level 2 Certification
  • CrossFit Kids Trainer Certification
  • CrossFit Nutrition Certification
  • CrossFit Movement and Mobility Trainer Certification
  • CrossFit Goal Setting Trainer Certification
  • CrossFit Olympic Lifting Trainer Certification
  • CrossFit Gymnastics Trainer Certification
  • CrossFit Strongman Trainer Certification
  • CrossFit Running Certification
  • CrossFit Lesson Planning Certification
  • CrossFit Scaling Certification
  • CPR and AED Certified

Elise Ladaw

Director of Coaching

“Science is Stronger”

Elise’s primary role as Director of Coaching is to ensure that the coaching business runs smoothly and is driven by science based principles concerning nutrition and exercise science. Her goal is to continually work to enhance the overall client experience, educate the clientele, monitor key performance indicators related to the coaching services, and foster a company culture of continuous learning among coaching staff.

When Elise is not helping the company with all things coaching she is either in the gym lifting weights or taking long walks through the grocery store finding new tasty and macro friendly nutrition products.


Specialities:

  • BAS Food Science 
  • NQ NPC Figure Competitor 
  • ACE CPT 
  • J3 University

Michelle Freedman

Chief of Operations

“Practice not perfection”

Michelle holds a crucial position in supervising the daily operations, aiming for operational efficiency, fostering growth, and contributing to the achievement of the organization’s strategic objectives. Beyond providing structure, Michelle is actively involved in coaching and managing social media activities.

Away from refining policies and operations at Jake Zemer, LLC, you’ll discover Michelle outdoors, often barefoot with her kettlebells, engaging in adventures alongside her husband, two children, and two bulldogs.

Specialities:

  • BFA Graphic Design 
  • 10 years Corporate Fitness Management 
  • ACE CPT & GFI 
  • ACE Nutrition Specialist 
  • Kettlebell Master Instructor 
  • FMS I & II
  • USA Weightlifting 
  • Pre/Post Natal Certified  
  • TRX 
  • Schwinn & Maddog Cycling