Free Fitness Training Plan Template
Fitness Training Plan
Written by: [Your Name]
I. Introduction:
Welcome to your personalized Strength Training Fitness Training Plan, made by [YOUR COMPANY NAME]! This plan is designed to help you increase muscle mass, strength, and endurance through effective resistance exercises. Consistency and proper technique are key to achieving your fitness goals. Let's get started!
II. Goals:
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Increase muscle mass and definition.
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Improve overall strength and power.
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Enhance muscular endurance for sustained performance.
III. Training Schedule:
|
Day |
Workout |
Sets x Reps |
Notes |
|---|---|---|---|
|
Day 1 |
Upper Body |
||
|
Warm-up |
5-10 min |
Dynamic stretches, light cardio |
|
|
Bench Press |
3 x 8-12 |
||
|
Bent-over Rows |
3 x 8-12 |
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|
Shoulder Press |
3 x 8-12 |
||
|
Bicep Curls |
3 x 10-15 |
||
|
Tricep Dips |
3 x 10-15 |
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|
Cool-down |
5-10 min |
Static stretches |
|
Day |
Workout |
Sets x Reps |
Notes |
|---|---|---|---|
|
Day 2 |
Lower Body |
||
|
Warm-up |
5-10 min |
Dynamic stretches, light cardio |
|
|
Squats |
3 x 8-12 |
||
|
Deadlifts |
3 x 8-12 |
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|
Lunges |
3 x 10-12 per leg |
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|
Calf Raises |
3 x 15-20 |
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|
Leg Press |
3 x 10-15 |
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|
Cool-down |
5-10 min |
Static stretches |
|
Day |
Workout |
Sets x Reps |
Notes |
|---|---|---|---|
|
Day 3 |
Rest or Active Recovery |
||
|
Rest day or light activities |
Walking, yoga, swimming |
|
Day |
Workout |
Sets x Reps |
Notes |
|---|---|---|---|
|
Day 4 |
Full Body Circuit |
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|
Warm-up |
5-10 min |
Dynamic stretches, light cardio |
|
|
Circuit (Repeat 3 times) |
|||
|
Squats |
12 reps |
||
|
Push-ups |
12 reps |
||
|
Lunges |
12 reps per leg |
||
|
Pull-ups or Lat Pulldowns |
12 reps |
||
|
Plank |
30-60 sec |
||
|
Cool-down |
5-10 min |
Static stretches |
|
Day |
Workout |
Sets x Reps |
Notes |
|---|---|---|---|
|
Day 5 |
Cardiovascular Training |
||
|
Cardio activity |
30-45 min |
Running, cycling, rowing, etc. |
|
|
Intervals (optional) |
Incorporate for added challenge |
||
|
Cool-down |
5-10 min |
Light cardio, static stretches |
|
Day |
Workout |
Sets x Reps |
Notes |
|---|---|---|---|
|
Day 6 |
Active Recovery |
||
|
Light activities |
Walking, hiking, cycling |
|
Day |
Workout |
Sets x Reps |
Notes |
|---|---|---|---|
|
Day 7 |
Rest |
||
|
Rest day |
Allow the body to recover and rejuvenate |
IV. Progression:
Gradually increase the intensity (weight/resistance), volume (sets/reps), or frequency of workouts as you become stronger and more comfortable with the exercises. Listen to your body and make adjustments accordingly.
V. Nutrition:
Ensure you're fueling your body with adequate nutrients to support muscle growth and recovery. Aim for a balanced diet rich in protein, healthy fats, carbohydrates, vitamins, and minerals. Stay hydrated before, during, and after workouts.
VI. Conclusion:
Congratulations on taking the first step toward achieving your strength training goals! Stay committed, stay consistent, and remember to enjoy the journey. If you have any questions or need further assistance, don't hesitate to reach out to us at [YOUR COMPANY NAME], our email [YOUR COMPANY EMAIL] , or check out our website at [YOUR COMPANY WEBSITE]. Let's crush those goals together!
