Professional Workout Routine

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.

Schedule Templates @ Templates.net