weekly-schedules

WEEKLY SCHEDULE SAMPLE PLAN

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Certainly! Here’s a sample weekly workout schedule plan that you can follow. Keep in mind that the effectiveness of a workout plan depends on your individual fitness goals, fitness level, and any specific preferences or limitations you may have. Always consult with a fitness professional before starting a new exercise program, and adjust the plan to suit your needs.

Day 1: Full-Body Strength Training

  • Warm-up: 5-10 minutes of full body stretching, light cardio( jogging, jumping jacks, push-ups, etc)
  • Squats: 3 sets of 10-12 reps
  • Push-ups: 3 sets of 10-12 reps
  • Bent-over rows: 3 sets of 10-12 reps
  • Planks: 3 sets of 30-45 seconds
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Day 2: Cardio and Core

  • Warm-up: 5-10 minutes of light cardio, full body stretching
  • Running or cycling: 20-30 minutes (or your preferred cardio activity)
  • Bicycle crunches: 3 sets of 15-20 reps per side
  • Leg raises: 3 sets of 10-12 reps
  • Russian twists: 3 sets of 15-20 reps per side
  • Cool-down and stretching: 5-10 minutes

Day 3: Rest or Active Recovery

Rest or engage in light activities like walking or yoga to aid recovery.

Fitness Gallery Slide
Fitness Gallery Slide

Day 4: Upper Body Strength

  • Warm-up: 5-10 minutes of light cardio, full body stretching
  • Bench press or push-ups: 3 sets of 10-12 reps
  • Pull-ups or lat pulldowns: 3 sets of 10-12 reps
  • Dumbbell shoulder presses: 3 sets of 10-12 reps
  • Bicep curls: 3 sets of 12-15 reps
  • Tricep dips: 3 sets of 10-12 reps
  • Cool-down and stretching: 5-10 minutes

Day 5: Cardio and Lower Body

  • Warm-up: 5-10 minutes of light cardio, full body stretching
  • High-intensity interval training (HIIT): 20-30 minutes (alternating between intense bursts of exercise and short recovery periods)
  • Lunges: 3 sets of 10-12 reps per leg
  • Deadlifts or Romanian deadlifts: 3 sets of 10-12 reps
  • Cool-down and stretching: 5-10 minutes
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Day 6: Full-Body or Active Rest

You can either do a full-body workout similar to Day 1 or engage in active rest activities like hiking, swimming, or playing a sport you enjoy.

Day 7: Rest

Allow your body to rest and recover. This is crucial for muscle repair and growth.