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Client profile
Jason Whitfield
Active · 8 sessions left
Training plan Strength foundations
Vitals Latest check-in
Weight
82.4kg
0.8 kgmeasured
Body fat
16.2%
0.6%measured
Energy
8/10
1self-reported
Sleep
7.8hrs
0.5 hrslogged
Recovery
9/10
2self-reported
Mood
8/10
1self-reported
ReadinessNowLast week
Vitals Latest check-in
Weight
82.4kg
0.8 kgmeasured
Body fat
16.2%
0.6%measured
Energy
8/10
1self-reported
Sleep
7.8hrs
0.5 hrslogged
Recovery
9/10
2self-reported
Mood
8/10
1self-reported
ReadinessNowLast week
RECOVERY9/10↑ 2 self-reported
Latest check-in28 September
Energy · Mood · Sleep · Recovery
CLIENT TIMELINE
Every check-in. A clearer picture.
Weight82.4kg0.8
Body fat16.2%0.6
Energy8/101
Sleep7.8hrs0.5
Recovery9/102
Mood8/10
24 Aug31 Aug07 Sep14 Sep21 Sep28 Sep
Messages
SBSophie BennettWeekly coaching
JWJason WhitfieldWeekly coaching
ARAmelia RoweWeekly coaching
CRCallum ReidWeekly coaching
JW
Jason WhitfieldClient conversation
Feeling stronger this week. Ready for the next session.09:41
Great work, Jason. Keep that tempo on your last set — your new training plan is ready.09:42
Got it. Same focus, a little stronger. Let’s go.09:43
Message Jason…
Your client · Active
Sophie Bennett
Check-in 2 days agoAdherence 94%
View client
Next session in:
42:18min
Jason Whitfield18:00 – 19:00 · In person
Three sessions.
A clear day ahead.
A clear day ahead.
16:0017:0018:00 Jason Whitfield19:0020:00
TRAINING PLAN
Strength foundations
1Lower body A4 exercises · 13 sets
2Upper body A4 exercises · 13 sets
3Lower body B4 exercises · 13 sets
4Upper body B4 exercises · 13 sets
SESSION 01
Lower body A
Strength foundations · Week 03
ExerciseSetsRepsLoadRest
01Barbell back squatControl the descent · Tempo 3–1–146–880 kg120s
02Romanian deadliftKeep the bar close38–1060 kg90s
03Bulgarian split squat310–1216 kg90s
04Seated leg curl312–1535 kg60s
CLIENT STATUSActive
Next session booked
100%
Recent check-ins View all ›
Weekly check-in28 Sep 2026
Submitted↗Weekly check-in21 Sep 2026
Submitted↗Weekly check-in14 Sep 2026
Submitted↗＋ Request check-inProgress reports
NUTRITION PLAN
Fuel the work.
Training day · Strength foundations
Across the day Macro distribution
proteincarbsfat
Daily targets Planned / target
Energy2,265 / 2,300 kcal
Protein170 / 180 g
Carbs250 / 260 g
Fat65 / 70 g
CLIENT GOALSA little closer.
A little closer.
Every week.
Jason Whitfield · Body composition
Current goal In progress
72%
Body weight
82.4 of 80 kg
On track
Starting point88.6 kgTarget80.0 kg
14 Sep83.7kg
21 Sep83.2kg
28 Sep82.4kg
YOUR NUTRITION
Training day
2,300 kcal / day
180gProtein260gCarbs60gFat
Today 4 meals
BreakfastGreek yoghurt & oats
535 kcal
LunchChicken & rice bowl
682 kcal
Afternoon snackProtein smoothie
350 kcal
50gProtein80gCarbs18gFat
Built around you Strength foundations
NUTRITION PLAN
Fuel the work.
Training day · Strength foundations
Across the day Macro distribution
proteincarbsfat
Daily targets Planned / target
Energy2,265 / 2,300 kcal
Protein170 / 180 g
Carbs250 / 260 g
Fat65 / 70 g
CLIENT OVERVIEW
Jason Whitfield
Latest check-in · 28 September
Weight
82.4kg
0.8 kgmeasured
Body fat
16.2%
0.6%measured
Body composition Measured over time
WEEKLY CHECK-IN
How are you feeling?
Your week, in your words.
Sleep quality7/10
Energy8/10
LowHigh
Recovery9/10
JASON WHITFIELD
The slower tempo made a big difference today.10:20
Internal note · not sent
Tempo is looking controlled. Keep the current load and review the final set at our next session.
Good work. Let's build on that next week.10:22
CLIENT OVERVIEW
The next step.
Jason Whitfield · Active
TRAINING PLANStrength foundations
Week 03 · Build strength
Sophie BennettYour client · ActiveCLIENTS
Your people.
1 of 5
Client overviewWeekly coaching
Check-in · 2 days ago
YOUR PROGRESSSix weeks.
Six weeks.
Steady progress.
Body composition
BODY WEIGHT82.4 kg
0.8 kg14 Sep83.7kg
21 Sep83.2kg
28 Sep82.4kg
LUNCH
Chicken & rice bowl
Training day · Nutrition plan
FoodPortionKcalProteinCarbsFat
01Chicken breast150 g24847g0g5g
02Basmati rice200 g cooked2605g56g1g
03Broccoli100 g352g7g0g
SESSION 02
Upper body A
ExerciseSetsRepsLoadRest
01Barbell bench press46–860 kg120s
02Chest-supported row38–1025 kg90s
03Seated shoulder press310–1218 kg90s
TRAINING PLAN
Strength foundations
4 sessions · 8 weeks
TRAINING PLAN
Lower body A
Strength foundations · Week 03
LIMITATIONLeft kneeAvoid deep knee flexion
01Barbell back squat4 × 6–8 · 80 kg
01Box squat to parallel4 × 6–8 · 70 kg✓ Swapped for the knee
02Romanian deadlift3 × 8–10 · 60 kg
03Hip thrust3 × 10–12 · 70 kg
NUTRITION PLAN
Built around Sam.
ALLERGIESPeanutsSesame
Greek yoghurt
Oats
Peanut butterContains peanuts
Blueberries
TahiniContains sesame
Chicken breast
Satay sauceContains peanuts
Basmati rice
Salmon
Spinach
Sesame seedsContains sesame
Sweet potato
4foods left out before
a meal is planned
a meal is planned
STRENGTH PACKAGE · 12 WEEKS
Renews on its own.
W1W4W7W101 Nov
Renew automaticallyAsk me firstLet it end
✓Renewed. The next term starts 1 Nov.
CLIENTS · ORBIT
Who is drifting.
4This week
3Fading
1At risk
Pricing
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