Sample Workout Schedule

Planning your workouts for the week helps to set you up for healthy lifestyle success. Here is a sample weekly workout schedule to help you get started. To get in overall better shape this format is ideal.

Total body template

Goals: General strength, tone and muscle endurance. 

MONDAY & FRIDAY
Big muscle groups in a circuit fashion for 2-3 sets 8-15 ea.

  • Start with 10-30 min of cardio

  • (Choose 1 exercises for each area)

    • Chest

    • Back

    • Shoulders

    • Legs (squats or leg press

  • Choose 2 exercises

    • Combo exercise (ex. Squat and shoulder press)

  • Core exercise

  • 5-10 min of stretching

WEDNESDAY & SATURDAY

  • 5-10 Interval rounds on the cardio 20-35 min total

  • 2-3 sets 8-20 reps

  • 3 combo or bodyweight exercises

  • 2 bicep exercise

  • 2 tricep exercises

  • 2-3 core exercises

  • 10 minute of stretching

Strength and lean muscle development template

Start each workout with 5-15 min of light cardio and general warmup

MONDAY
legs and shoulders for 3-5 sets of 6-12 reps

  • 2 total leg exercises (squats, lunges, leg press, deadlift)

  • 3 shoulder exercises

  • 3 single muscle focus leg exercises (ex leg extension, leg curls, calf raises)

TUESDAY
chest and arms

  • 3 chest exercises

  • 2 bicep

  • 2 tricep

  • 2 core

WEDNESDAY -  rest or cardio

THURSDAY
Back and shoulders

  • 4 back exercises

  • 2 shoulders

  • 2 core

FRIDAY
Legs

  • 2 plyo metric exercises for the legs

  • 3-4 leg exercises

  • 1 combo exercise (Burpees, Turkish get-ups)

Rest or cardio on weekends and 10 min stretching after each workout