For functional coaches: small-group, bootcamp & 1:1

Used by 3,200+ functional coaches · 4.8/5 from 1,140+ reviews

Stop planning every Sunday. The whole year is already programmed.

144 functional sessions in order — 48 weeks, three levels on every page, none repeated — plus base programs for your 1:1 clients.

Functional Coach: The Programmed Year — the four volumes with the five bonuses
Get the whole year
  • Instant download
  • One payment
  • 30-day guarantee
A kitchen table on a Sunday night covered in loose workout sheets, a clipboard and a half-filled spreadsheet

This is for you if

  • You coach all week, then lose Sunday building Monday from zero, because nobody handed you the next session.
  • Same regulars five mornings a week; ideas run dry, and you dread hearing “didn’t we do this?”
  • You’re a great 1:1 coach who just got a group class, and every session feels improvised.

It’s not for you if

  • Your templates already fit 99% of your clients.
  • You want videos or an app.
  • You program for clinical populations.

The whole year of sessions, already in order

Functional Coach: The Programmed Year is four printable volumes: 144 sessions for 48 weeks in four 12-week blocks, plus 300 illustrated exercises and base programs for your 1:1 clients.

  • Volume 1: Year Map and Session Builder
  • Volume 2: The Movement Library
  • Volume 3: The Programmed Year
  • Volume 4: Base Programs, 2x and 3x a week
  • Foundation, Strength, Power & Conditioning, Performance: one block builds on the last
  • Three levels on every session: newer, standard, stronger
  • A 30-minute cut and a 60-minute extension on every session
  • A test week at the start and end of every block
  • No session repeats in the year
  • The year map: all 48 weeks on one page

What changes when the year is written

  • Open the week. Coach.

    No more building Monday from zero on Sunday night.

  • Your regulars stop spotting repeats

    144 sessions, none repeated in the year.

  • Every level, one class

    Newer, standard and stronger on every page.

  • Progress they can see

    Test weeks open and close every block, so marks show on paper.

  • A base for every 1:1 client

    2x or 3x a week. Swap the exercise, keep the structure.

  • Walk in knowing what’s next

    Clients pay for that. It’s written weeks ahead.

Not a pile. Not a blank template.

Workouts are free online. Order isn’t.

The Programmed Year compared with a folder of workouts, programming apps and template bundles
  The Programmed Year A folder of workouts Programming apps Template bundles
Tells you what comes next All 48 weeks No You write it One program
Sessions already written 144 Loose None Some
Three levels per session Every page Sometimes You write it Varies
Test week every block Built in No You build it Varies
How you pay Once Free, costs your Sunday Monthly Once, often far more

Look inside before you buy

Every session fits one printable page.

  • The session page for week 9: warm-up, timed blocks, exercise thumbnails, three levels and the 30-minute cut
    Week 9, one session: blocks, three levels, the 30-minute cut.
  • The year map page: 48 weeks in four blocks, with the test weeks marked
    The year map: 48 weeks and four blocks on one page.
  • A Movement Library page: four hinge exercises with illustrations, cues, regressions and progressions
    The Movement Library: four exercises a page, with cues, regressions and progressions.
  • A base program page: each movement-pattern slot with its start exercise and two swaps, illustrated
    A base program page: each pattern slot with its start exercise and two swaps.

Everything you get today

Functional Coach: The Programmed Year with its five bonuses: four volumes, three bonus books and two bonus folders
  • 4 volumesFunctional Coach: The Programmed Year144 sessions, 300 exercises, base programs
    £53.00
  • Bonus 1Grab-and-Go Sessions40 sessions by equipment
    £15.00
  • Bonus 2The Cue & Correction ScriptbookCues and fixes by pattern
    £12.00
  • Bonus 3Client Intake & Movement Screen KitEditable intake and screen forms
    £12.00
  • Bonus 4Client Progress TrackerProgress that charts itself
    £12.00
  • Bonus 5The 12-Week Challenge KitLaunch your next challenge
    £12.00
  • Total value
    £116.00

Bundles like this sell for £102–£233.

Today

£21.00

You save £95.00 · 82% off
  • 11 coaches viewing this page
  • Only 9 left at the launch price
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  • Instant download
  • One-time charge. No subscription.
  • 30-day money-back guarantee
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Five bonuses, included free

  • FREE
    Grab-and-Go Sessions cover

    Bonus 1

    Grab-and-Go Sessions

    £15.00 · Included

    The day the plan falls apart: 40 sessions by equipment, plus swaps for narrow rooms and low ceilings.

  • FREE
    The Cue and Correction Scriptbook cover

    Bonus 2

    The Cue & Correction Scriptbook

    £12.00 · Included

    Cues by pattern, the most common faults, and what to say to fix them.

  • FREE
    Client Intake and Movement Screen Kit cover, with a printed intake form

    Bonus 3

    Client Intake & Movement Screen Kit

    £12.00 · Included

    Editable intake form, goals sheet and movement screen sheet: every client starts in the right slot.

  • FREE
    Client Progress Tracker cover, with the spreadsheet open on a laptop

    Bonus 4

    Client Progress Tracker

    £12.00 · Included

    Attendance, loads and benchmark marks in a spreadsheet that charts progress on its own.

  • FREE
    The 12-Week Challenge Kit cover

    Bonus 5

    The 12-Week Challenge Kit

    £12.00 · Included

    Calendar, habit trackers, leaderboard and a launch checklist.

Get the year + all five bonuses

Sunday comes around every week.

Launch pricing for The Programmed Year is held for you until the timer runs out.

29Min 00Sec

Open week 1 tonight. Coach it Monday.

Lock in the launch price
30-day money-back guarantee seal

Use it with your real classes for 30 days

If it isn’t better than your folder, email support@digitalshelflab.com with your order number and you get every cent back.

What coaches say

4.8/5 from 1,140+ reviews

  • ★★★★★

    I used to lose three hours every Sunday writing sessions. Now I open the book to the week we’re on and I’m done before my coffee’s cold.
    Marcus T., small-group coach in Columbus, OH Marcus T. · small-group coach

  • ★★★★★

    Two years in. The 2x and 3x base programs are basically the templates the veterans at my gym took a decade to build. I just swap the exercise in the slot.
    Aaron P., personal trainer in Charlotte, NC Aaron P. · personal trainer

  • ★★★★★

    The 30-minute cut saved my lunchtime class. Same session, shorter clock.
    Omar F., functional coach Omar F. · functional coach

  • ★★★★☆

    It’s a lot of pages. Once I understood the blocks it clicked — I just follow the week now.
    Hannah C., group fitness instructor Hannah C. · class instructor
Coach Nate Alvarez in his studio, holding the open book

Written by a coach who ran the 6 AM class

I’m Nate. I’ve coached functional strength and conditioning for 14 years. I started 1:1, then ran a 6 AM small-group class for nine years. One morning a regular caught me repeating a ladder, so I wrote the whole year.

The Programmed Year is the book I wish I’d had in year one.

Nate Alvarez · functional coach

How it arrives

  • Format

    Printable PDFs. Print them, or open them on a tablet or phone. No login, no app.

  • Editable files

    The intake kit opens in Word · Google Docs · Pages; the progress tracker is Excel & Google Sheets compatible.

  • Works with

    Works with any app, spreadsheet or clipboard you already use.

  • Delivery

    Your download link shows right after checkout and in your confirmation email.

  • Didn’t get the email?

    Check spam, or write to support@digitalshelflab.com with your order number.

  • Yours to keep

    One payment. Yours to keep. No subscription.

Questions coaches ask

My 1:1 clients don’t need an annual plan.

Agreed: the year is for your classes. For 1:1, Volume 4 has 2x and 3x a week base programs in 8, 12 or 16-week blocks.

Every client is different. Will it fit?

The structure fits; the exercise changes. Swap in a cousin of the same pattern from the Movement Library, with its regression and progression.

Can’t I find workouts for free?

Variety, yes. Order, no. Here week 9 builds on week 8, and no session repeats in the year.

My app already does this.

Your app delivers the session. This writes it. Use it with any app, spreadsheet or clipboard.

My room or equipment won’t work.

40 grab-and-go sessions by equipment, plus a swaps table for narrow rooms, low ceilings and no space to carry.

My class has every level in it.

Every session has three levels: newer, standard and stronger. Same clock, everyone working.

Does it fit a 30, 45 or 60-minute class?

Every session has a 30-minute cut and a 60-minute extension. Volume 1 has templates for all three.

Can I edit the sessions?

Session pages are printable PDFs, not editable: you adapt by level, slot and swap. The intake kit and tracker are editable.

I already have my own templates.

Then you may not need this. It’s for coaches still building theirs.

What if it doesn’t work for my classes?

Use it for 30 days. Not better than your folder? Email us for a full refund.

Get The Programmed Year