Preparing for Your Level 2 Origym Assessment
How I Passed (and How You Can Too)
When I first wrote this post in October 2024, I was preparing for my Level 2 Origym Personal Training Assessment (Gym Instructing) and was completely overwhelmed.
I didn’t know where to start, what to prioritise, or how to retain so much information without burning out. So I made a set of simplified tables to help me revise; breaking down key stretches, training methods, and exertion scales in a way that made sense to me.
Fast forward to October 2025, and not only did I pass my Level 2, but those same resources have now helped other future PTs pass too. One person even booked a mock practical assessment with me in the gym after finding this post.
This updated version includes everything that helped me, plus what I’ve learned since becoming a qualified Personal Trainer.
Dynamic Stretches (Warm-Up)
Dynamic Chest Stretch
Lunge With Twist
Squat To Overhead Reach
Posterior Step with Overhead Reach
Squat to Overhead Reach and Twist
Static Stretches (Cool-Down)
Upper Body: Tricep, Bicep, Deltoid, Erector Spinae, Latissimus Dorsi, Trapezius & Rhomboid, Pectoral
Lower Body: Hip Flexor, Quadricep (Lying/Standing), Hamstring, Gastrocnemius, Gluteal, Oblique/Abductor, Adductor
Power and Strength Training
The Power Pyramid and Power Grid tables offer a breakdown of rest periods, repetitions, and sets based on your training goal, whether it’s power, strength, hypertrophy, endurance, or stability. Helping you adjust your workout intensity to align with each training objective.
Power Pyramid: Structured to develop a range of goals with varying rest times, reps, and %1RM.
Power Grid: Offers similar insight but with a more detailed approach to reps, rest, and %1RM. I’m not sure this is needed as it seems to reference the Power Pyramid, but it does form part of the downloads for the practical assessment.
Power and Strength Pyramid
| System | Rest | Reps | Sets | %1RM |
|---|---|---|---|---|
| Power | 4–5 min | 1–3 | 5–6 | 95–100% |
| Strength | 2–4 min | 3–6 | 4–5 | 80–95% |
| Hypertrophy | 1–2 min | 6–12 | 3–4 | 65–80% |
| Endurance | 30–60 sec | 12–20 | 2–3 | 60–65% |
| Stability | 0–30 sec | 18–25 | 1–2 | <50% |
Power Grid
| System | Rest | Reps | Sets | %1RM |
|---|---|---|---|---|
| Power | 5 min | 1–2 | 6 | 95–100% |
| Strength | 4–5 min | 2–3 | 5 | 90–95% |
| Strength | 3–4 min | 3–5 | 5 | 85–90% |
| Strength–Hypertrophy | 2–3 min | 5–6 | 4 | 80–85% |
| Hypertrophy | 2 min | 6–8 | 4 | 75–80% |
| Hypertrophy | 90s–2 min | 6–8 | 3 | 70–75% |
| Hypertrophy/Endurance | 60s–90s | 8–10 | 3 | 65–70% |
| Endurance | 1 min | 10–12 | 3 | 60–65% |
| Endurance | 45s–60s | 12–18 | 2 | 55–60% |
| Stability | 30s–45s | 18–20 | 2 | 50–55% |
| Stability | 0–30s | 20–25 | 1 | <50% |
Lift List (All Exercises)
| Exercise | Type | Classification |
|---|---|---|
| Triceps | ||
| Lying Tricep Extensions | Fixed/Free | Iso |
| Close Grip Tricep Press | Free | Comp |
| Seated Tricep Push Down | Fixed | Comp |
| Triceps Push Down | Fixed/Free | Iso |
| Biceps | ||
| Cable Bicep Curl | Fixed | Iso |
| Dumbbell Bicep Curl | Free | Iso |
| Bicep Body Row | Body | Comp |
| Machine Bicep Curl | Fixed | Iso |
| Deltoids | ||
| Lateral Raise | Fixed/Free | Iso |
| Upright Row | Free | Comp |
| Seated Shoulder Press | Fixed/Free | Comp |
| Standing Overhead Press | Free | Comp |
| Rear Deltoid Fly | Fixed/Free | Iso |
| Pectorals | ||
| Seated Chest Press | Fixed | Comp |
| Chest Fly | Fixed/Free | Iso |
| Pec Deck Fly | Fixed | Iso |
| Press Ups | Body | Comp |
| Latissimus Dorsi | ||
| Lat Pull Down | Fixed | Comp |
| Chin Ups/Pull Ups | Fixed/Body | Comp |
| Assisted Pull Up | Fixed/Body | Comp |
| Cable Pushdown | Fixed | Iso |
| Trapezius | ||
| Machine Seated Row - Pronated | Fixed | Comp |
| Dumbbell Single Arm Row | Free | Comp |
| Machine Seated Row - Neutral | Fixed | Comp |
| Inverted Body Row | Body | Comp |
| Cable Seated Row - Supinated | Fixed | Comp |
| Rhomboid | ||
| Standing Cable Rear Crossover | Fixed | Iso |
| Dumbbell Reverse Fly | Free | Iso |
| Legs | ||
| Squat | Free/Body | Comp |
| Lunge | Free/Body | Comp |
| 45° Leg Press | Fixed | Comp |
| Deadlift | Free | Comp |
| Glute Kickbacks | Body | Iso |
| Glute-Ham Raise | Fixed/Body | Iso |
| Glute Bridge | Body | Iso |
| Seated Leg Curl | Fixed | Iso |
| Lying Leg Curl | Fixed | Iso |
| Back Squat | Free | Comp |
| Leg Press | Fixed | Comp |
| Leg Extension | Fixed | Iso |
| Gastrocnemius & Soleus | ||
| Seated Calf Raise | Fixed | Comp |
| Standing Calf Raise (Supported) | Body | Iso |
| Standing Calf Raise | Fixed/Free/Body | Iso |
| Abductors and Adductors | ||
| Total Hip Machine | Fixed | Iso |
| Seated Hip Abduction | Fixed | Iso |
| Seated Hip Adduction | Fixed | Iso |
| Sumo Squat | Free/Body | Comp |
| Rectus Abdominus & Erector Spinae | ||
| Abdominal Curl | Body | Comp |
| Seated Abdominal Crunch | Fixed | Comp |
| Seated Back Extension | Fixed | Iso |
| Obliques & Hip Flexors | ||
| Flutter Kicks | Body | Iso |
| Bicycle Crunch | Body | Comp |
| Cable Wood Chop | Fixed | Comp |
CV Training Methods
1. Aerobic Curve (Long Slow Distance)
Low intensity, high volume. Used for conditioning below 80% of maximum heart rate.
2. Intervals
Alternate 100% work with 30% recovery. This demonstrates understanding of aerobic and anaerobic systems.
CV Training Methods: Aerobic Curve
This is long, slow distance training that is high volume and low intensity. Typically used in the off-season for conditioning at a low heart rate of less than 80% of max heart rate.
| Time | RPE |
|---|---|
| 1m | 3 |
| 2m | 3–4 |
| 3m | 4 |
| 4m | 5 |
| 5m | 6 |
| 6m | 6.5 |
| 7m | 7 |
| 8m | 7 |
| 9m | 7 |
| 10m | 7 |
| 11m | 7 |
| 12m | 7.5 |
| 13m | 8 |
| 14m | 8.5 |
| 15m | 9 |
| 16m | 8.5 |
| 17m | 8 |
| 18m | 7.5 |
| 19m | 7 |
| 20m | 6 |
CV Training Methods: Intervals
This protocol uses 10 intervals alternating high effort and recovery. Each “working” bout is performed at 100% effort, followed by recovery at 30% intensity.
| Interval | Time | % of Intensity |
|---|---|---|
| 1 – working | 1m | 100 |
| 1 – rest | 2m | 30 |
| 2 – working | 3m | 100 |
| 2 – rest | 4m | 30 |
| 3 – working | 5m | 100 |
| 3 – rest | 6m | 30 |
| 4 – working | 7m | 100 |
| 4 – rest | 8m | 30 |
| 5 – working | 9m | 100 |
| 5 – rest | 10m | 30 |
| 6 – working | 11m | 100 |
| 6 – rest | 12m | 30 |
| 7 – working | 13m | 100 |
| 7 – rest | 14m | 30 |
| 8 – working | 15m | 100 |
| 8 – rest | 16m | 30 |
| 9 – working | 17m | 100 |
| 9 – rest | 18m | 30 |
| 10 – working | 19m | 100 |
| 10 – rest | 20m | 30 |
What I’ve Learned Since Passing
Looking back, I can see how much of the stress came from not knowing what was expected; and feeling like I was doing it alone. The truth is, the assessment is as much about demonstrating confidence and structure as it is about perfect technique.
If I could talk to my past self, I’d tell her:
You know more than you think.
You’re allowed to prepare in your own way.
What makes you different will eventually make you stand out as a coach.
Related Posts
Ongoing Support for Future Personal Trainers
Since publishing my original blog, I’ve heard from several people who’ve used these notes to pass their assessments. That feedback has inspired me to build something bigger; a supportive space for others on the same journey.
The Not So Typical PT Community is for trainees, new PTs, and qualified professionals who want:
Accessible learning and revision resources
A safe space to ask questions and share challenges
Honest conversations about confidence, burnout, and neurodivergence in the fitness industry
Want to join? Contact me using the form below and let me know!
