Gym Training Schedule
Gym Training Schedule
This Gym Training Schedule is designed to help beginners build strength and improve overall fitness. Follow the outlined exercises and activities each day, adjusting weights and intensity to your comfort level, for effective and balanced workouts.
|
Day |
Focus |
Activities |
Sets x Reps |
|---|---|---|---|
|
Monday |
Upper Body Strength |
Bench Press |
3 sets x 10 reps |
|
Lat Pulldowns |
3 sets x 12 reps |
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|
Dumbbell Shoulder Press |
3 sets x 12 reps |
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|
Tricep Dips |
3 sets x 15 reps |
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|
Tuesday |
Cardiovascular Fitness |
Treadmill Running |
20 mins (steady pace) |
|
Stationary Bike |
15 mins (intervals) |
||
|
Cool Down Stretching |
10 mins |
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|
Wednesday |
Lower Body Strength |
Squats |
3 sets x 12 reps |
|
Deadlifts |
3 sets x 10 reps |
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|
Leg Press |
3 sets x 15 reps |
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|
Calf Raises |
3 sets x 20 reps |
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|
Thursday |
Core and Flexibility |
Plank Variations (Front, Side) |
3 sets x 30 secs each |
|
Russian Twists |
15-20 mins |
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|
Stretching (Full Body) |
3 rounds |
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|
Friday |
Total Body Circuit |
Circuit: Push-ups, Bodyweight Squats, Mountain Climbers, Burpees |
3 rounds |
|
Rest 1-2 mins between rounds |
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|
Saturday |
Active Recovery |
Light Jogging or Walking |
30 mins |
|
Yoga or Stretching |
20 mins |
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|
Sunday |
Rest Day |
Rest and Recovery |
Notes:
-
Sets x Reps: Adjust weights and repetitions based on your fitness level. Start with lighter weights and focus on proper form.
-
Intensity: Gradually increase intensity as you progress to challenge your muscles and cardiovascular system.
-
Progression: Aim to increase weights or intensity gradually to continue making gains.
-
Rest and Recovery: Adequate rest is essential for muscle recovery and overall progress.
