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.
