Free Monthly Workout Schedule Template
Monthly Workout Schedule
Prepared By: [YOUR NAME]
Introduction:
A structured monthly workout schedule is crucial for consistency and achieving fitness goals this sample plan gradually increases intensity over four weeks with a mix of cardio and strength training for overall fitness and strength development.
WEEK 1 |
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|
MONDAY |
TUESDAY |
WEDNESDAY |
THURSDAY |
FRIDAY |
|
Cardio (30minutes) |
Strength Training (Upper body) |
Cardio (30minutes) |
Strength Training (Lower Body) |
Rest Day |
WEEK 2 |
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|
MONDAY |
TUESDAY |
WEDNESDAY |
THURSDAY |
FRIDAY |
|
Cardio (35minutes) |
Strength Training (Upper body) |
Cardio (35minutes) |
Strength Training (Lower Body) |
Rest Day |
WEEK 3 |
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|
MONDAY |
TUESDAY |
WEDNESDAY |
THURSDAY |
FRIDAY |
|
Cardio (40minutes) |
Strength Training (Upper body + Core) |
Cardio (40minutes) |
Strength Training (Lower Body + Core) |
Rest Day |
WEEK 4 |
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|
MONDAY |
TUESDAY |
WEDNESDAY |
THURSDAY |
FRIDAY |
|
Cardio (45minutes) |
Strength Training (Full Body) |
Cardio (45minutes) |
Strength Training (Full Body) |
Rest Day |
Remarks:
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This schedule progressively intensifies cardio and strength training, with strategic rest days to prevent overtraining.
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Varied strength exercises target different muscle groups for balanced development and injury prevention.
-
Tailor the plan to individual needs and consult a professional for safe training.
