Programme Templates
Start from a ready-made training programme instead of an empty week, then adapt it to the client in front of you.
Building a training week from an empty box is slower than writing it in a document. Programme templates are the starting structures — a shape and a dose that you adapt, not a prescription you hand over unchanged.
Two kinds exist side by side:
| Who owns it | Who sees it | |
|---|---|---|
| Platform templates | MealStack | Every practice |
| Your templates | Your practice | Your practice |
The platform library
Three templates ship with every practice. Each is seven days.
Every platform template is named for what it is — a structure and a dose. None names a medical condition. A template cannot know who will perform it, which is why the safety check happens when you instantiate it, against the individual, rather than being baked into the template itself.
Beginner Full Body — 3 days a week
Three full-body sessions with a rest day between each, plus easy walking on the other days. The default starting point for someone new to resistance training.
beginner · strength · full body
| Day | Session | Movements |
|---|---|---|
| Full body A | Gym, 45 min, 18:00 | Goblet squat · Push-up · Single-arm dumbbell row · Plank |
| Easy day | Daily movement, 30 min | Brisk walk |
| Full body B | Gym, 45 min, 18:00 | Romanian deadlift · Dumbbell shoulder press · Inverted row · Dead bug |
| Rest | — | — |
| Full body C | Gym, 45 min, 18:00 | Step-up · Dumbbell bench press · Lat pulldown · Side plank |
| Easy day | Daily movement, 40 min | Brisk walk |
| Rest | — | — |
The note the client receives: "Three sessions this week with a rest day between each. Leave two reps in the tank on every set — this week is about learning the movements, not testing them."
This template uses loaded strength work, so it needs Prescription mode. See scope of practice.
Daily Movement and Mobility — 20 minutes
A short daily practice of walking and mobility, no equipment and no gym. For someone whose starting point is that they currently do nothing.
beginner · mobility · no equipment
Every day carries two sessions — a 15-minute brisk walk, and 8 minutes of mobility that alternates between two sets:
| Movements | |
|---|---|
| Days 1, 3, 5, 7 | Cat-cow · Open book · Half-kneeling hip flexor stretch |
| Days 2, 4, 6 | Bird dog · 90/90 hip switch · Doorway pec stretch |
The note the client receives: "Twenty minutes, every day, no equipment. Consistency is the entire goal — a short session you actually do beats a long one you skip."
Morning Practice — Breath and Asana
A seated breath practice followed by a short standing asana sequence, six mornings a week. Built around Dirgha and Sama Vritti, which carry no breath retention.
yoga · pranayama · morning · no equipment
Six mornings, each with a 10-minute pranayama session at 06:00 and a 20-minute asana practice at 06:15, alternating between two sequences. Day seven is rest.
| Pranayama (10 min) | Asana (20 min) | |
|---|---|---|
| Mornings 1, 3, 5 | Sukhasana · Dirgha Pranayama | Tadasana · Virabhadrasana I · Trikonasana · Balasana · Savasana |
| Mornings 2, 4, 6 | Sukhasana · Sama Vritti | Adho Mukha Svanasana · Virabhadrasana II · Vrikshasana · Setu Bandhasana · Savasana |
The note the client receives: "Six mornings, one rest day. Sit up on a cushion so the knees are below the hips. If any breath feels strained, shorten the count rather than pushing through it."
This one runs in Guidance mode — holds and breathwork are permitted without a fitness qualification. Practices that only do yoga and breathwork never need to change their mode.
Using a template
Start from it
Go to Training → New programme. Instead of Start blank, pick a template.
It becomes yours
You get a full, independent copy — every day, session, movement and starting dose. Nothing is shared with the original and nothing is a live reference.
Screening runs against your client
This is the step that makes a general structure safe for a particular person. Every movement's precautions are checked against that client's medical conditions, and anything that meets is flagged with its reason.
The check is advisory. It tells you Bhastrika carries a caution for uncontrolled hypertension; it does not stop you, because you know whether this client's hypertension is controlled.
Adapt it
Change everything. The template's job ended when it saved you the empty week.
Lineage
Each programme remembers the template it came from.
Nothing auto-updates — a client's prescription must never change because MealStack edited a template. What lineage buys is the ability to find the programmes derived from an older version when guidance changes, and tell the practitioners who own them.
Saving your own
Any programme can be saved as a template for your practice. This is the usual path: instantiate a platform template once, adapt it to how you actually work, save that as yours, and start from your version from then on.
Your templates are private to your practice by default.
What a template is not
A template is a structure and a dose. It is not a personalized prescription, and it does not carry exclusions.
That separation is deliberate. Exclusions depend on the person — their conditions, their injuries, their medication — and a template cannot know who will perform it. Putting the exclusions in the template would mean either writing a different template for every combination of conditions, or shipping one that is wrong for most people who open it. So the structure travels in the template, and the exclusions are computed at the moment it meets a client.
Related
Training Programmes
Prescribe structured physical activity — gym, cardio, yoga, pranayama, mobility and daily movement — alongside the meal plan.
Movement Library
The 82 movements every practice can prescribe from — gym, yoga, pranayama, mobility, cardio and sport — with starting doses and precautions.