Free Gym Training Schedule Template
GYM TRAINING SCHEDULE
Prepared By: [Your Name]
|
Day |
Focus |
Activities |
Details |
|---|---|---|---|
|
Monday |
Upper Body Strength |
Bench Press, Lat Pulldowns, Dumbbell Shoulder Press, Dips |
3 sets x 10-15 reps each |
|
Tuesday |
Cardio |
Treadmill Running (20 mins), Stationary Bike (15 mins), Cool Down Stretching (10 mins) |
Cardio & Stretching |
|
Wednesday |
Lower Body Strength |
Squats, Deadlifts, Leg Press, Calf Raises |
3 sets x 10-20 reps each |
|
Thursday |
Core & Flexibility |
Plank Variations, Russian Twists, Stretching |
3 sets & 15-20 mins of each |
|
Friday |
Total Body Circuit |
Circuit (Push-ups, Squats, Climbers, Burpees) |
3 rounds (rest 1-2 mins) |
|
Saturday |
Active Recovery |
Light Jogging or Walking, Yoga or Stretching |
30 mins jogging & 20 mins yoga |
Start light with good form, and adjust as needed. Gradually increase intensity. Regularly up weights/intensity. Prioritize recovery.
