Free AI-generated personal training proposal — session packages, fitness assessments, and nutrition add-ons. Customize in 2 min, send as PDF or link.
Proposal from
Peak Form Personal Training
Prepared for
Marcus Webb
16-Week Transformation Package with Nutrition Coaching
Client: Marcus Webb, 38, project manager. Goal: lose 22 lbs and build baseline strength over 16 weeks ahead of a family trip in July. Current activity level: walks 2–3x per week, no structured strength training in 4 years. Lower back tightness reported after long desk hours. No injuries, cleared for full exercise by physician. Starting metrics (from initial assessment): Weight: 214 lbs | Body fat: 27% | Resting heart rate: 74 bpm Functional movement screen: minor hip flexor tightness, overhead mobility within normal range Strength baseline: bodyweight squat 2x10, push-up max 8
Frequency: 3 sessions per week, 60 minutes each Location: Marcus's home gym (dumbbells to 50 lbs, adjustable bench, pull-up bar) Format: 10-minute mobility warm-up, 40-minute strength circuit, 10-minute cooldown and coaching debrief Phases: Weeks 1–4 (Foundation): Movement pattern correction, core stability, moderate loads. Goal is consistent form and building the training habit. Weeks 5–10 (Build): Progressive overload on squat, hinge, push, pull patterns. Introduce supersets for time efficiency and cardiovascular benefit. Weeks 11–16 (Peak): Higher intensity intervals added on non-strength days (via app-guided workouts between sessions). Strength testing against Week 1 baselines in final week. Between-session support: custom workout app access with video-guided mobility routines and optional cardio sessions (20–30 min each). Available 7 days, structured around Marcus's schedule.
Initial assessment: $120 (90 minutes) Covers: health history intake, functional movement screen, cardiovascular baseline (step test), strength baseline (bodyweight movement capacity), body composition measurement, and goal-setting session. Written summary provided within 48 hours including recommended starting point and red-flag movements to avoid. Assessment fee credited in full toward any package booked within 14 days of the assessment date. Progress assessments: included at Week 8 and Week 16 at no additional charge. Covers same metrics as initial assessment plus side-by-side comparison and updated program adjustments.
Add-on to any training package: $280/month Includes: — Custom weekly meal plan built around Marcus's food preferences and 1,800-calorie target — Macro breakdown for each day (protein, carbs, fat targets) — Grocery list updated weekly with seasonal swaps — Weekly 20-minute check-in call (Sunday evenings) to review adherence and adjust the following week's plan — App logging access with trainer feedback on daily entries Nutrition coaching is not meal prep or dietitian services. It is structured accountability with practical guidance. For clients with medical dietary conditions, a registered dietitian referral is provided. For Marcus: Nutrition coaching bundled with the 16-week package at a combined rate. See Pricing section.
Fitness assessment: $120 (credited toward package) In-home training sessions: Drop-in rate: $145/session 8-session package: $1,040 ($130/session) 16-session package: $1,920 ($120/session) 32-session package: $3,520 ($110/session) 16-Week Transformation Package (Marcus's quote): 48 training sessions (3x/week × 16 weeks): $4,800 Initial + two progress assessments: included Nutrition coaching (4 months at $280/month): $1,120 Custom app access and between-session workouts: included Package total: $5,920 With assessment credit applied: $5,800 Gym-based alternative (if Marcus preferred training at XYZ Gym instead of home): Same session count and program: $4,200 (savings of $600 vs. in-home rate) Note: Gym membership fee of $49/month not included — Marcus's responsibility. Payment options: Pay in full at start: $5,800 Split into two payments: $2,950 at start, $2,950 at Week 8 assessment Monthly: $1,470/month for 4 months (total: $5,880) Cancellation policy: 24-hour notice required to reschedule without charge. Sessions cancelled with less than 24 hours' notice or no-shows are billed in full. Package expiration: all sessions must be used within 20 weeks of start date.
Send proposals like this in minutes with BidMaker.
Create Your Free AccountSession packages need to show the per-session rate math explicitly. A client looking at $1,200 for a 12-session package doesn't know if that's good or bad until you show them the $100/session rate next to your $130 drop-in price. Trainers who hide the math lose the sale to someone who showed it. Put both numbers in the proposal. The discount is the reason they sign.
Fitness assessments should not be free. Charging $75–$150 for an initial assessment does two things: it filters out people who aren't serious, and it gives you a baseline to track results. If you waive it to close a package sale, fine — but build it into the package price and call it included. Never make it look like your time has no value before the client even writes a check.
In-home training costs more because your time is worth more. You're spending 20–40 minutes commuting round-trip, you're carrying equipment, and you have zero overhead recovery from a shared facility. The premium is real: in-home rates typically run $20–$40 higher per session than gym-based training. If you're only charging $10 more, you're subsidizing their convenience. Price it honestly and explain the value — clients who want in-home training know it costs more and expect to pay it.
Nutrition add-ons are where trainers leave money. A 12-session training package is worth $1,200. Add a 4-week meal plan and weekly check-ins and you're at $1,500–$1,700. Most clients who are serious about results want both. The mistake is offering nutrition as an afterthought in the last paragraph of a proposal instead of building it into a results-focused package up front. Lead with the outcome, price accordingly.
Cancellation policy needs to be in the proposal, not emailed over after they sign. The standard is 24-hour notice for a free reschedule, no-show billed in full. Clients who don't see this in writing will test it. The ones who test it without a signed agreement are the ones who get free sessions and stop paying. Put the policy next to the pricing so it gets read at the same time.
Not sure what to charge?
See typical personal training rates, common service prices, and what moves the number up or down.
Personal Training pricing guide →BidMaker has personal training templates built in. Fill out your business details once — proposals take under 5 minutes.
Or skip the template. Describe the job, and AI writes the proposal for you.
Start for freeFree plan: 3 proposals/month. 1 AI-written. No credit card.