Free Weekly Training Schedule Template
Weekly Training Schedule
These schedules provide a structured plan for physical fitness training, covering a variety of activities to promote strength, endurance, flexibility, and overall fitness. Adjust activities and durations based on personal fitness goals and preferences.
Prepared by: [Your Name]
SCHEDULE A
|
Time |
Activity |
Duration |
Focus |
|---|---|---|---|
|
AM |
Running (Interval Training) |
45 minutes |
Speed, endurance |
|
Cycling (Hill Climbs) |
1 hour |
Leg strength, cardiovascular |
|
|
Swimming (Laps) |
1 hour |
Full-body workout, endurance |
|
|
PM |
Strength Training (Upper Body) |
1 hour |
Muscle strength, toning |
|
Core Exercises |
30 minutes |
Core stability, balance |
|
|
Yoga (Flexibility and Relaxation) |
45 minutes |
Flexibility, stress relief |
SCHEDULE B
|
Time |
Activity |
Duration |
Focus |
|---|---|---|---|
|
AM |
Circuit Training (Full Body) |
1 hour |
Overall fitness, strength |
|
Boxing (Heavy Bag Work) |
45 minutes |
Agility, coordination |
|
|
CrossFit (Varied Exercises) |
1 hour |
Functional fitness, endurance |
|
|
PM |
HIIT (High-Intensity Interval Training) |
30 minutes |
Cardiovascular fitness |
|
Stretching Routine |
30 minutes |
Flexibility, mobility |
|
|
Pilates (Core Strengthening) |
45 minutes |
Core stability, posture |
Notes
-
Prioritize proper form and technique during exercises to prevent injuries and maximize effectiveness.
-
Stay hydrated throughout the day, especially during intense workouts, to maintain performance and aid recovery.
-
Include adequate rest and recovery periods between sessions to allow muscles time to repair and grow stronger.
