Free My Workout Schedule Outline Template
MY WORKOUT SCHEDULE OUTLINE
Prepared By: [Your Name]
|
Day |
Workout Type |
Details |
|---|---|---|
|
Monday |
Upper Body Strength |
Bench Press (3x10), Push-ups (3x15), Dumbbell Rows (3x12) |
|
Tuesday |
Cardio & Core |
Running (30 min), Planks (3x30s), Russian Twists (3x20) |
|
Wednesday |
Lower Body Strength |
Squats (3x12), Lunges (3x12), Deadlifts (3x8) |
|
Thursday |
Active Rest/ Flexibility |
Yoga (30 min), Stretching (15 min) |
|
Friday |
Full Body Workout |
Burpees (3x15), Kettlebell Swings (3x12), Pull-ups (3x8) |
|
Saturday |
Cardio/Outdoor Activity |
Cycling (45-60 min) or Swimming (30-45 min) |
|
Sunday |
Rest & Recovery |
Light Walk (30 min), Foam Rolling (15-20 min) |
|
Goals: Lose 15 lbs, build lean muscle, and improve cardio for 5K. |
|
Drink 3L water, high-protein/low-carb diet, sleep 7-8 hours, track progress with fitness app. |
