Free Professional Workout Routine Template
PROFESSIONAL WORKOUT ROUTINE
Prepared By: [Your Name]
Weekly Workout Schedule:
Day | Workout Type | Exercises | Sets & Reps |
|---|---|---|---|
Monday | Strength Training | Squats, Bench Press, Rows, Plank | 3x12 squats, 3x10 press/rows, 3x1-min plank |
Tuesday | Cardio & Core | HIIT (sprints), Russian Twists, Leg Raises | 20 mins HIIT, 3x20 twists, 3x15 leg raises |
Wednesday | Active Recovery | Yoga, Walking, Foam Rolling | 30 minutes of yoga or 45-minute walk |
Thursday | Upper Body Strength | Push-ups, Press, Pulldowns, Dips. | 3x15 push-ups, 10 shoulder presses, 12 tricep dips |
Friday | Lower Body Strength | Deadlifts, Lunges, Leg Press, Calf Raises | 3x10 deadlifts & leg presses, 3x12 lunges & calf raises |
Saturday | Cardio & Flexibility | Steady-State Cardio, Yoga or Pilates | 30 minutes steady-state cardio, 30-minute yoga session |
Notes:
Warm-Up: Start workouts with 5-10 minutes of light cardio, like jogging or cycling.
Cool down with stretches, get 7-8 hours of sleep for recovery, and gradually increase weight, sets, or reps.
Templates
Fitness Schedule
