Individualized Workout Programming
Your plan, your equipment, your schedule — programmed by an expert, executed by you.
You know how to train hard. What you need is a smarter plan — one that grows with you. Individualized workout programming from NASM-certified trainer Trevor Cassidy gives experienced gym-goers the structured, periodized programming that transforms random workouts into measurable progress. You receive a fully custom training plan — built for your goals, equipment, schedule, and experience level — and execute it independently. Every program includes video examples of each exercise so you can execute confidently on your own. No in-person sessions required, though you can add them if you want.
This service fills a specific gap: you are past the beginner stage, you are comfortable in the gym, and you enjoy training on your own — but you have hit a plateau because your programming lacks structure. Maybe you have been running the same split for two years. Maybe you choose exercises based on what is available rather than what you need. Maybe you have no deload strategy and wonder why you feel beat up all the time. Custom programming solves all of these problems by applying periodization science to your specific situation. And your program is never static — it evolves as you progress, accounting for changes in your goals, movement quality, and life circumstances.
Trevor also teaches clients the why behind their programming, so you are not just following instructions — you are learning. Over time, you will understand how exercises are selected, why volume and intensity change, and how to make smart training decisions independently. The goal is empowerment: clients who understand their programming are more confident, more consistent, and better equipped to train for life. Trevor writes programs for clients across NYC, Northern NJ, and nationwide. Whether you train at a commercial gym, a CrossFit box, a home garage setup, or a hotel fitness center, the program accounts for your available equipment, movement limitations, and recovery capacity. There is always more than one way to get the job done — if an injury or setback changes the plan, Trevor adapts. The value of structured programming is well-documented: periodized programs produce 36% greater strength gains than non-periodized approaches (Rhea & Alderman, Journal of Strength and Conditioning Research), and clients who train with a personal trainer's guidance are 30% more likely to achieve their goals (ACE Fitness study).
Key Benefits
Expert Programming Without In-Person Session Costs
You get the same quality periodized programming that in-person clients receive — without paying for coached sessions. This makes expert guidance accessible for experienced trainees who do not need hands-on coaching.
Break Through Plateaus With Structured Periodization
Random workouts produce random results. Structured programming with planned volume, intensity, and exercise progressions breaks through the plateaus that stall self-programmed trainees.
Programming Matched to Your Equipment
Every exercise is selected based on what you actually have access to. Barbell-heavy commercial gym, dumbbell-only home setup, or a mix of both — the program maximizes your available tools.
Planned Recovery That Prevents Burnout
Deload weeks, autoregulated intensity targets, and intelligent volume management ensure you recover adequately between hard training phases. No more grinding yourself into the ground until you get injured or lose motivation.
Our Methodology
Trevor designs individualized programs using evidence-based periodization models that account for both strength development and movement quality. Most clients receive either a linear periodization block (beginners and early intermediates) or an undulating periodization structure (intermediates and advanced trainees) organized into four- to six-week mesocycles. Each mesocycle has a specific training emphasis — hypertrophy, strength, power, or metabolic conditioning — that feeds into the next phase logically. Programming also accounts for movement limitations: if a client has restricted hip mobility or a shoulder issue, exercises are selected or modified to work around those constraints while still driving progress.
Exercise selection follows a needs-based hierarchy. Primary compound movements are chosen first to address the client's main goals. Accessory work fills in weak points and addresses muscular balance. Every exercise has a clear reason for being in the program, every progression from week to week is planned in advance, and every exercise includes a video demonstration so you know exactly what each movement should look like. Clients receive their programs as detailed spreadsheets or through a training app. As NASM-certified trainer Trevor Cassidy explains: "Most people do not lack motivation — they lack a plan that progresses intelligently. A good program tells you exactly what to do, when to push, and when to back off — and it adapts when life throws you a curveball."
How It Works
Detailed Training Questionnaire
You complete a comprehensive intake form covering your training history, current lifts, goals, available equipment, training schedule, and any injuries or limitations. This gives Trevor the information needed to build a program that fits your situation precisely.
Custom Program Delivery
Within one week, you receive your individualized multi-week training program via spreadsheet or coaching app, complete with exercises, sets, reps, tempo, rest periods, RPE targets, and video links for any movement you may not know.
Independent Execution & Logging
You execute the program on your own schedule, logging your performance data. Trevor is available via messaging for questions about exercise execution, load selection, or program adjustments during the training block.
Program Review & Next Phase Design
At the end of each mesocycle, Trevor reviews your logged performance data and writes the next training phase. Progression decisions — volume increases, exercise rotations, intensity adjustments — are all based on how you responded to the previous block.
Frequently Asked Questions
How is this different from online personal training?
How often does the program change?
Can you write a program for a home gym with limited equipment?
What if I do not know how to perform an exercise in the program?
Available Locations
New York City
Northern New Jersey
Custom Programming
Stop guessing and start progressing. Book a free consultation with Trevor to get a training program designed specifically for your goals, equipment, and experience level.
Ideal For
- Experienced gym-goers who enjoy training independently but want expert programming structure
- Clients who have plateaued on self-written or free online programs
- Home gym owners who want programs optimized for their specific equipment
- Budget-conscious trainees who want professional programming without the cost of weekly sessions
- Travelers who need adaptable programs for different gym environments
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Ready to Transform Your Fitness?
Book a free consultation with Trevor Cassidy and start your personalized training program today.