57+ Sample Workout Plan Templates

What Is a Workout Plan?

It is anyone’s dream to be physically fit and healthy at the same time, but some people do poorly in doing so. Simple as it may be, a workout refers to any session involving physical training and exercise. Visualize those exercises, and you can think about jogging, lifting weights, swimming?—you name it. But, doing those practices endlessly without any restriction or improvement is not enough. This reason is why planning is necessary for dealing with your fitness and health goals. When planning comes to play, there is a strategic plan regarding how you wish your body transforms afterward. Therefore, a workout plan refers to a well-thought-out exercise guide that aims to boost one’s physical ability and performance on a timely basis.

A 2013 study concluded that around 80% of American adults do not receive the right amount of exercise per week.

Meanwhile, Shape.com referenced to Timex’s survey about how 73% of the US citizens work out at least once or many times every week.

On the other hand, the Centers for Disease Control and Prevention’s National Center for Health Statistics confirmed that approximately 23% of Americans receive the recommended amount of exercise in 2018.


Workout Plans: Why Are They Essential?

Have you thought about why you still need a workout plan when you can just proceed to utilize your gym membership in any way you want? Think for a second. How sure are you that lifting dumbbells is the recommended exercise for you? Maybe you exercised with improper form, or perhaps the dumbbells’ weight is appropriate for you just yet. More so, how often do you need to lift? Instead of dealing with uncertainties, delving into a workout plan can boost your success rate. Hence, workout plans are essential to succeed in your body goal.

Aside from improving your chances of being fit, having a plan helps you find time to exercise despite having other obligations. Indeed, anyone can have a busy schedule. But, that does not mean being busy is your excuse to prevent exercising. Planning involves scheduling, too, meaning there is always a short amount of time to insert your workout routine. Questions like when, where, and how to work out will be answered in a plan anyway. Furthermore, you cannot deny the fact that trainers are quite expensive, so at least a personal workout-at-home plan is a cost-effective remedy. Even a beginner can come up with a well-designed and smart program when appropriately guided.

Exercises and Workouts: How It Started

Besides recognizing the plan’s importance, do not ignore the relevance of an exercise or workout too. Looking back from how essential exercising is can even be traced back from ancient Greece in 600 B.C. At that time, exercise was built for the sake of training, especially in boosting strength, endurance, and speed. It was necessary as soldiers from the Greeks and Spartans underwent vigorous bodybuilding practices until they became fit for battle. More so, its military purpose changed as those who competed in the first-ever Olympic Games experienced similar training. Moving to the early 1800s, the men with the well-formed muscular physique already joined in carnivals and circuses. With more men looking toned, many people desired to look the part as well. Thus, many men, including women, wanted to engage in bodybuilding programs to achieve the best versions of their physique.

Move forward to the mid 20th century, exercising became associated with health and fitness already. Cardio workouts and other exercises were studied until people realized that such practices are beneficial for a longer and healthier life. Along with the right diet and food log, workouts were built to live a healthier lifestyle. Nowadays, you see a lot in the media of medical experts, celebrities, and models who promote a positive lifestyle with workouts. Thus, it triggers people to join as well to look the part by keeping a flat stomach, lean muscle, or any other goal. Why is this brief history necessary? Simple—to be inspired in working out again. The same goes for being ready to make an effective plan since how vital exercising is has been refreshed to your mind.

The Key Elements of a Workout Plan

Already inspired to begin designing your new workout program? Good, but hold your horses for the moment. Recognize what elements must be observed in your plan first. Otherwise, chances are a poor and ineffective workout plan would be the endgame. By considering these facets in your program, rest assured you expect a much better outcome after following your routine rigidly. Without further ado, here are the elements of a workout plan:

Consistency: To get the right results for your fitness goals, consistency in training cannot be absent. Keeping your head in the game is necessary for your program, and you cannot do that without being consistent. For example, seven days a week, ensure you have all things planned in a weekly calendar and plan what you do with such hours. Have all workouts done on weekdays while two rest days during the weekends, perhaps? Pledge too that you will commit to such tasks until you can show that consistency daily.Active Recovery: After having two rest days, choose one day for active recovery next. What does it mean? Active recovery refers to leisure exercise to recover back on intense training the next day. Freestyle swimming, light yoga, or a long walk is alright as long as you are moving the body. However, these are not serious workouts since it is for leisure only.Variety: Part of what makes people quit from exercising has dull and repetitive workouts. Indeed, repetition can end up becoming tiresome and boring as it feels like there is no end to the whole routine. An example is when you got used to weight lifting in a day. Change your current to-do list into a full-body activity instead. If you were used to chest muscle building, then going for leg work is recommended. Thus, avoid following the same patterns forever and give some variety.Challenge: Another possible reason for quitting plans is not having a challenge. Anyone would always go for the easy route, but progress hardly happens when things were too easy. After how many tries, proceed to increase your load, speed, and other factors to ensure better progress. If what seems difficult for you before became easy now, then welcome another strenuous activity to master next. Welcome these new challenges rather than back out for your development.Record Keeping: How else can you tell if you were doing great or dismal with your whole performance? This part is where record-keeping emerges. From time to time, take records about your workout speed, weight chart, and even how many times you can manage push-ups now. Evaluations take place from those records. If you did well, then maintaining the program is your automatic response. If not, then that is a sign to make some changes already.

How to Make a Workout Plan

Based on a survey, 73% of American respondents agree that they work out at least once or more in a week. However, in 2013, 80% of adults in the US lack the right amount of exercise weekly. With that said, no assurance working out per week has benefited Americans that much. Exercising too little is different from really getting the recommended amount of workout in the first place. According to the CDC’s NCHS, only 23% of Americans got the proper quantity of exercise in 2018. To promote better statistics, coming up with an excellent workout plan is crucial. How do you manage this? Check out these simple steps:

Step 1: Decide Your Venue and Time

Begin your plan by finding the right venue and schedule for your workouts. With our workout plan templates, organize your schedule easily by incorporating the sample timesheets. Decide what days of the week to start exercising and up to what hours. Monthly timesheets are available, too, in case you already know what to do up to a whole month. What matters most is you set up realistic expectations of what to achieve daily. Furthermore, the place should be fit for working out. That means you prepare the workout equipment or that the site is spacious enough to move.

Step 2: Start with the Basics

Avoid engaging in vigorous activities like lifting heavy weights if you have not lifted smaller dumbbells before. As a beginner, it is essential to do simple exercises first. Squats, push-ups, and sit-ups are common examples. Try managing a few counts first until you slowly adjust to the challenge by trying more. As much as possible, take these simple practices before your heavy workout as a warmup.

Step 3: Select a Routine

Now for the real deal, which particular routine do you prefer? The key is to recognize what your goal is first. Do you work out for weight loss? Or perhaps, get bigger muscles? What routine you choose should be appropriate to how your body will turn out in the long run. The internet is always available to provide you with options anyway. Stick with the exercises fit for you. What equipment do you need too? Others use free weights, a yoga mat, or maybe an elliptical machine. After forming your strategic routine, learn to be consistent.

Step 4: Get Started and Update from Time to Time

Are you ready to perform? Do it! But, start slow for a moment until your body learns to adjust. Make careful observations as well if you are improving or not. As discussed earlier in the workout plan elements, learn to adapt variety. You can have one day for full leg exercises, and the next day will be for the arms. Evaluate your plan next if everything is balanced. Lastly, update your performance. Just like a checklist, you check if certain things were done in a day already. Making a tracking chart to evaluate your progress is helpful as well. Never forget to appreciate your efforts in the end when everything stipulated in the plan is followed.


Can I get in shape for just 30 days?

A whole month may pass by too quickly, but by being focused and consistent with a workout plan, impressive results can follow. It is impossible just to expect weight loss or the body you desire for 24 hours, but you can eventually see a difference after a month. After putting careful planning and management to your routine, rest assured you make up an effective strategy. Be strict in observing those tasks, especially if you have no trainer to remind you of doing so.

Should I do cardio daily?

There is no need to engage in cardio every single day. Although some people have no issue behind cardio exercises daily, it does not mean that such practice is required for everybody. But if you can, a 30-minute cardio per day can certainly help in maintaining a healthy body.

Is it bad to head to the gym daily?

Working out daily in a gym is not exactly wrong. You can increase your chances of slimming down or bulking up by being consistent. However, you cannot forget to take a break too. Even though your gym membership card allows you to have access to the gym anytime, the body also requires some rest. And as mentioned earlier, engage in active recovery after your break to be prepared with the intense physical work again.

Are you thinking of acing your next exercise routine? Yes, that is certainly achievable. Whether you plan on burning your belly fat, increasing your muscle mass, or striving for a toned body, always include a workout plan to your strategy. With this, a constant reminder exists to identify the exercises and routines for many days to come. Therefore, making the program first is vital before working out to create a smooth flow, as smooth as how it feels when you finally achieve your healthy and sexy physique.