19+ Sample Workout Schedule Templates

What Is a Workout Schedule?

A workout schedule is basically like your average schedule planner except it focuses more organizing your workouts or physical fitness exercises. Like a workout plan, the said schedule answers what exercises you will perform, when to do it, and how often you would do it. And workout schedules are helpful tools to remind you of your workout progress instead of being unsure of what to do as you exercise.

It has been reported that people should consider workout training at least twice or thrice per week to achieve a healthy life.

Also, CBS News reported that 80% of American adults hardly get the recommended allotment of exercise every week.

The Qualities of a Workout Schedule

Whether you are a beginner or a pro at exercising, an excellent workout schedule is needed to keep up with your fitness goals. And what are some of the signs that make up a great workout schedule? They would consist of the following qualities:

Variety: Exercising without variety is like eating the same thing over and over again. Hence, a workout schedule’s content should not be the same forever. For example, your routine might consist mostly of weight loss driven stunts. Don’t forget to add exercises that also strengthen your muscle rather than just using the same type of exercise.Timely: A workout schedule would be ineffective if you have poor time management skills. Be timely in scheduling too. That means you plot your specific workouts according to its time, day, month, and year. Workout schedules even vary if you plan on making a daily, weekly, monthly, or quarterly workout schedule.Challenge: Add a bit of challenge. Maybe you have been rigidly following your plan but the problem is you did not see any changes with your body. That might mean you have mastered your current workouts already. So be sure to implement challenges with your workout schedule like increasing the weight of your dumbbells to lift or adding more time to jog.Active Recovery: Active recovery means you incorporate leisure exercise as recovery from previous intense training. Your body needs a break too if your whole calendar involves training. Thus, set your days off but still move your body as long as you enjoy doing it.Progress Tracker: Always mind your progress. You can’t just guess if you are doing well or not according to what you feel. Be sure to check your performance regularly. Tracking your progress lets you know your current weight, speed, and so much more. And you will base your progress if you should exert more effort, change your routine, or stick with your current workout schedule.

How to Create a Workout Schedule

Now let us dive into making the workout schedule. If you thought the process would be difficult, then you are so wrong. It is quite easy to do. In just four steps, you can come up with an excellent workout schedule.

Step 1: Know What Workouts Your Body Needs

Do not blindly make a workout schedule without considering your health and fitness needs. The proper way is to consult with a health expert. Or conduct tests about your current height, weight, blood sugar, blood pessure, BMI, etc. The results will help you know if you need more cardio exercise, weight training, or perhaps, flexibility training.

Step 2: Create a Breakdown of Your Workouts

Once you know what your body needs for regular workouts, start breaking down what specific workouts you must achieve. The exercises or stunts you perform should lead you to accomplish your fitness needs. Suppose you want to increase your muscle since you feel weak. Don’t just keep on jogging for your training plan because you also need strength exercises.

Step 3: Incorporate Time in Your Plan

Once you have listed all workouts to accomplish for your to-do list or checklist, incorporate time next. When is the actual time and date for every activity to perform? Thus, arrange all the workout activities according to their corresponding schedules. You could group all the legs/abs workouts under day one, all the chest exercises under day two, and so forth. The decision is up to you as long as you can manage your time and productivity wisely.

Step 4: Set an Easy-to-Read Structure

A workout schedule that is hard to follow will only bring you down. Ensure that you have a schedule that is easy to use and understand. You can add some instructions or use tables and charts to present the details briefly. Finalize your preferred format, style, and design until you are ready to launch it.

FAQs

Why is a workout schedule important?

Workout schedules are essential so you are both productive and on time in conducting your workouts. There is even a research survey that concluded how 80% of American adults failed to gather the suggested allotment of exercises per week. With an effective scheduled plan to use, at least people receive the proper amount of exercise already.

What are the different muscle groups?

A body consists of cardiac, smooth, and skeletal muscles. And the important muscle groups you should consider for your fitness goals are the chest, arms, shoulders, legs, abdominal, and back.

What does a typical five-day split look like?

Here is a standard example of a five-day split for your workout schedule:

  • Day one – legs or abs
  • Day two – chest
  • Day three – back or abs
  • Day four – rest day
  • Day five – shoulder or abs
  • Day six – arms
  • Day seven – rest day

Clearly, the process of making a workout schedule is simple. And it couldn’t have gotten easier with our sample workout schedule templates that are ready to edit, download, and print anytime. But what is easier said than done is committing to the whole plan itself. Be responsible for sticking to your workout schedule to accomplish your fitness objectives in the right place, method, and time.