EVOLVE CUSTOM TRAINING PROGRAM DESIGN
A Personalized training plan, Design by a Doctor of Physical Therapy, and tailored to your body, goals, and life.
Returning to activity after an injury, training around limitations, or working toward specific performance goals — there are many reasons why you might need a strength and endurance program that’s completely customized to you.
While our group fitness programs are world-class, we also offer Custom Program Design for situations where a more personalized approach, supported by a Doctor of Physical Therapy, is a better fit.
Is Custom Program Design Right for You?
This service works best for individuals who:
Feel confident exercising independently
Have experience in the gym or with resistance training
Are not currently dealing with uncontrolled pain or new injuries
Want a structured plan but don’t need week-to-week coaching
If that sounds like you — or if you're not sure — the best first step is to book your Initial Evaluation, and we’ll take it from there. If the custom program doesn’t sound like a good fit at this time, we offer a number of gym and clinical services to help you feel your best!
How to Get Started
All program design clients begin with a 75-minute Physical Therapy Evaluation. This is the starting point for everyone. Our physical therapists don’t just treat injuries, they are also experts in strength and endurance training for individuals at all levels.
This session gives us the chance to:
Discuss your goals, training history, and past injuries
Perform a full-body movement assessment
Evaluate any current areas of pain or limitation
Determine the best path forward for you
Many people come in thinking they’re ready for a structured plan, but we discover together that they might benefit from a little more guidance, injury support, or movement instruction first. This session helps us decide the best next step together.
This service is currently only offered by Dr. Brian Kinslow.
What happens next
Based on your evaluation, your physical therapist will recommend one of the following:
Custom Program Design
If you’re ready to train independently, pain is under control, and you have some prior gym experience, we’ll begin designing a comprehensive strength and conditioning program just for you.
Physical Therapy First
If movement limitations, pain, or injuries are still present, we may recommend a few focused PT sessions to build a stronger foundation before jumping into a training plan. We’ve found that if leave these issues unaddressed, moving into a custom training program can be at best, ineffective, or at worst, harmful.
Personal or Semi-Private Training
If you're new to the gym or benefit from more support and accountability, one of our other services may be a better fit, at least initially. Depending on your experience level and evaluation results, your physical therapist might recommend personal or semi-private.
After writing hundreds of custom training programs over the years, we’ve found that this approach leads the best long-term results. Jumping into a program too soon, or without enough support, often leads to frustration and setbacks.
No matter what path we recommend, the goal is always the same: to help you move forward safely, confidently, and effectively.
Initial evaluation cost: $160
If You’re a Fit for Custom Program Design
If you’re a good fit for Custom Program Design, we’ll build a fully individualized training plan based on your:
Movement and strength assessment
Goals and training history
Injury or surgical history
Equipment and facility access
Weekly schedule and other activities (e.g., running, climbing, biking)
Your program includes:
A complete training plan designed for 2–4 months of use
Warm-ups, mobility work, strength training, and conditioning
Notes and technique recommendations tailored to your needs
Delivery via PDF and our Evolve training app with video instructions, logging tools, and resources
Program Design Cost: $125 one-time fee, in addition to your in-person session costs
(This covers program creation outside of session time, upload to our app, and ongoing access to your plan.)
Mastering your program
To get the most out of your plan, at least one follow-up session is required for new clients (often 2–3 are recommended). These sessions allow us to:
Teach and review proper technique
Adjust the plan based on your response, movement patterns, and preferences
Teach progression principles (load, intensity, autoregulation)
Build long-term confidence and training autonomy
Follow-up sessions cost: $130
Already Worked With Us Before?
We recommend a refreshed and updated program every 2–4 months. This helps to maintain progress, and adjust for any changes to your goals, injury status, schedule, response to your program.
If you’ve worked with us before, you can book a Program Redesign Session, which includes:
60-minute in-person appointment with your physical therapist
Reassessment of key areas
Goal and program review
Trial of new exercises and movements
Creation and delivery of a new program
Total Cost: $250 (includes the session + redesign). Additional follow up sessions are optional.
An in-person session is strongly recommended for every program redesign. The cost of a new program without this session is $125.
Please complete this form after booking your program redesign session, or when requesting a new program without a session.
Want to train at Evolve?
If you'd like to complete your custom program at our facility, we offer an Open Gym Membership with unlimited daily access (5am–10pm) for $85/month.
To get started, book an Initial Evaluation with our physical therapy team. We can’t wait to work with you!
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Can you review the costs associated with this program?
Initial evaluation: $160
Follow-up session: $130
Initial Program Design: $150
Program Redesign Session and Updated Program: $225
Additional follow-up sessions: $130 per session
EVOLVE Open Gym Membership (optional): $85/month
Who is this program perfect for? This program is ideal for individuals who want or need a custom training program. This includes athletes with specific performance goals, individuals with a unique injury history, or simply anyone who wants an individualized approach.
Who is this program not ideal for? This program is not the best fit for individuals who:
Have uncontrolled pain or an active injury that hasn’t been evaluated
Want new routines or variety in their workouts every week
Are brand new to strength training and unfamiliar with gym equipment
Struggle to consistently follow a program on their own without external structure
To get the most out of a custom program, you’ll need to be able to complete your workouts independently — without set class times, regular appointments, or direct coaching support.
Is this program only for athletes? Certainly not! This program is intended for anyone who either prefers to exercise independently or who has specific goals and requirements for their training that are best served by a custom approach. We often use this program as a transition from physical therapy and injury back to exercise, as we can write a program to accommodate your injury history. This program can be appropriate for all levels, as long as you feel comfortable exercising independently without a coach or trainer present during your workouts.
What are the workouts like? Every program is tailored to your goals, activity level, injury history, and evaluation results. Most workouts include:
A targeted warm-up to prepare your body and address any mobility or injury risk factors
2–3 focused "blocks" of 2-3 exercises, which helps to keep the session efficient and structured
Strength, conditioning, and mobility components designed around your needs
We aim to keep each workout around 60 minutes, and typically program 2–4 sessions per week, depending on your schedule and other activities. We’ll often include optional recovery or mobility work on non-training days to support progress.
Do the workouts change every week? No — your workouts will repeat every 1–2 weeks. This consistency allows you to master the exercises, build strength, and track real progress over time, especially since you’ll be training independently without a coach present. Weekly variety may seem appealing, but constantly changing exercises without coaching often leads to slower progress and poor movement quality. If you’re looking for more variation week -to- week, we recommend exploring our other gym offerings like EVOLVE Strong, Foundations, or Personal Training, which include regularly updated workouts and coaching support.
Do I have to complete the program at Evolve? No — you can complete your workouts anywhere you have access to the necessary equipment. The Doctor of Physical Therapy will consider your access to equipment when designing your program and come up with workouts that work for you whether you are at Evolve, another gym, traveling, or at home.
Is this program physical therapy? While our custom training programs are designed by a Doctor of Physical Therapy, they are not physical therapy on their own. They are not intended to diagnose or treat specific injuries. We can accommodate a wide range of needs, including prior injuries and movement restrictions, but Custom Program Design is not a substitute for 1-on-1 PT. The program design process is thorough, but it’s a separate process from our clinical PT services. This is why we start the process with a physical therapy evaluation: we don’t want to miss anything that would benefit from targeted treatment.
Not sure where to start, or want to discuss which EVOLVE program is right for you? Use the button below to send us your information, and one of our staff members will reach out within a few days.cription text goes here
Additional Services
If custom program design doesn’t sound like the best fit for you, consider starting with one of our other services:
Gym and Fitness:
Evolve Strong Classes: Adult strength and conditioning classes designed to support life outside the gym, and help you do what you love, for life.
Foundations Classes: Small group training (maximum 5 people per session) in which our team coaches you through a program designed for you and your goals. This is often a great place for individuals who are interested in a custom training program, but want more coaching support.
Personal Training: You get the full attention and expertise of one of our world class strength coaches. You get unparalleled support, coaching, and personalization, helping you to achieve exceptional results.
Open Gym Membership: Train on your own at our facility. You also get access to the EVOLVE Strong workout program, which has unique workouts 6 days per week.
Clinical Services
Dietitian Counseling: Dive deep into your relationship with food, learn how to eat intuitively, and use food to live your best life with a Registered Dietitian.
Acupuncture: Resolve pain and injury with expert, evidence-based acupuncture. Acupuncture can vary widely between providers. Our team relies on research-backed techniques, and can collaborate with our physical therapists to help you get optimal results.
Physical Therapy: Our Doctors of Physical Therapy will diagnose your issue, help you understand factors that are contributing to your symptoms, and develop a plan overcome your injury. When the time is right, we can transition into a strength and conditioning plan.
Learn More About EVOLVE Flagstaff
We’re here to help you feel great and do what you love, for life. Follow us on Instagram @evolveflg, and check out our Youtube Channel for exercise demos and webinars. If you have any questions, don’t hesitate to contact us.