Free Exercise Plan Schedule Template
EXERCISE PLAN SCHEDULE
Prepared By: [Your Name]
|
Day |
Exercise Type |
Time |
Exercises |
|---|---|---|---|
|
Monday |
Cardio: Treadmill |
7 AM – 8 AM |
3 sets of 30 reps: Jumping Jacks |
|
Tuesday |
Strength Training |
6 AM – 7 AM |
Squats: 4 sets of 10 Push-ups: 3 sets of 15 reps |
|
Wednesday |
Flexibility |
7 AM – 8 AM |
Yoga: 15 mins, Stretching: 3 sets of 30 sec each |
|
Thursday |
Strength Training |
7 AM – 8 AM |
Deadlifts: 4 sets of 8, Shoulder Press: 3 sets of 12 reps |
|
Friday |
Cardio |
6 AM – 7 AM |
HIIT Circuit: 4 rounds, Jump Rope: 5 mins |
|
Saturday |
Full Body Strength |
8 AM – 9 AM |
Kettlebell Swings: 3 sets of 20, Pull-ups: 3 sets of 8 reps |
|
Sunday |
Rest & Recovery |
9:00 AM – 10:00 AM |
Yoga: 20 mins, Walking: 30 mins |
This schedule promotes fitness with cardio for heart health, strength training for muscle building, and rest to ensure recovery.
