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sample-weekly-workout-schedules

Sample Weekly Workout Schedules: Templates for Every Goal

The best workout schedule is one you'll actually follow. But knowing where to start can be overwhelming.

This guide provides ready-to-use weekly schedules for different goals, experience levels, and time availability. Find a template that fits your life, customize as needed, and get moving.

How to Use These Templates

Choosing Your Schedule

Consider:

  • How many days can you realistically train?
  • What's your primary goal?
  • What equipment do you have access to?
  • What's your current fitness level?

Customization

Feel free to:

  • Swap exercises for similar movements
  • Adjust times based on your pace
  • Move rest days to fit your week
  • Scale intensity to your level

Maintain:

  • The overall structure
  • Balance between muscle groups
  • Adequate rest between similar workouts

2-Day Schedules (Minimalist)

2-Day Full Body (Beginner/Time-Limited)

Best for: Beginners, extremely busy people, maintenance phases

Day 1 (e.g., Monday): | Exercise | Sets × Reps | |----------|-------------| | Goblet Squat | 3×10 | | Push-ups (or Bench Press) | 3×10 | | Dumbbell Row | 3×10 each | | Romanian Deadlift | 3×10 | | Plank | 3×30 sec |

Duration: 30-40 min

Day 2 (e.g., Thursday): | Exercise | Sets × Reps | |----------|-------------| | Leg Press (or Lunges) | 3×12 | | Overhead Press | 3×10 | | Lat Pulldown (or Pull-ups) | 3×10 | | Hip Thrust | 3×12 | | Dead Bug | 3×10 each |

Duration: 30-40 min

Rest days: Remaining 5 days (light walking encouraged)

3-Day Schedules

3-Day Full Body (Beginner to Intermediate)

Best for: Beginners, general fitness, building consistency

Day 1 (Monday): | Exercise | Sets × Reps | |----------|-------------| | Back Squat | 3×8 | | Bench Press | 3×8 | | Barbell Row | 3×8 | | Romanian Deadlift | 3×10 | | Plank | 3×30-45 sec |

Duration: 40-50 min

Day 2 (Wednesday): | Exercise | Sets × Reps | |----------|-------------| | Deadlift | 3×5 | | Overhead Press | 3×8 | | Pull-ups/Lat Pulldown | 3×8 | | Walking Lunges | 3×10 each | | Pallof Press | 3×10 each |

Duration: 40-50 min

Day 3 (Friday): | Exercise | Sets × Reps | |----------|-------------| | Front Squat (or Goblet) | 3×10 | | Incline Dumbbell Press | 3×10 | | Cable Row | 3×10 | | Hip Thrust | 3×12 | | Farmer's Carry | 3×40 yards |

Duration: 40-50 min

3-Day Push/Pull/Legs

Best for: Intermediate lifters wanting focused sessions

Day 1 - Push (Monday): | Exercise | Sets × Reps | |----------|-------------| | Bench Press | 4×6-8 | | Overhead Press | 3×8-10 | | Incline Dumbbell Press | 3×10-12 | | Lateral Raises | 3×12-15 | | Tricep Pushdowns | 3×12-15 | | Overhead Tricep Extension | 2×12-15 |

Duration: 50-60 min

Day 2 - Pull (Wednesday): | Exercise | Sets × Reps | |----------|-------------| | Barbell Row | 4×6-8 | | Pull-ups | 3×8-10 | | Face Pulls | 3×15 | | Lat Pulldown | 3×10-12 | | Barbell Curl | 3×10-12 | | Hammer Curls | 2×12-15 |

Duration: 50-60 min

Day 3 - Legs (Friday): | Exercise | Sets × Reps | |----------|-------------| | Back Squat | 4×6-8 | | Romanian Deadlift | 3×8-10 | | Leg Press | 3×10-12 | | Walking Lunges | 3×10 each | | Leg Curls | 3×12-15 | | Calf Raises | 4×15 |

Duration: 50-60 min

4-Day Schedules

4-Day Upper/Lower Split (Recommended for Most)

Best for: Intermediate lifters, balanced development, muscle building

Day 1 - Upper A (Monday): | Exercise | Sets × Reps | |----------|-------------| | Bench Press | 4×6-8 | | Barbell Row | 4×6-8 | | Overhead Press | 3×8-10 | | Pull-ups | 3×8-10 | | Face Pulls | 3×15 | | Tricep Pushdowns | 2×12-15 |

Duration: 50-60 min

Day 2 - Lower A (Tuesday): | Exercise | Sets × Reps | |----------|-------------| | Back Squat | 4×6-8 | | Romanian Deadlift | 3×8-10 | | Leg Press | 3×10-12 | | Walking Lunges | 3×10 each | | Leg Curls | 3×12-15 | | Calf Raises | 4×12-15 |

Duration: 50-60 min

Day 3 - Rest

Day 4 - Upper B (Thursday): | Exercise | Sets × Reps | |----------|-------------| | Incline Dumbbell Press | 4×8-10 | | Cable Row | 4×8-10 | | Dumbbell Shoulder Press | 3×10-12 | | Lat Pulldown | 3×10-12 | | Lateral Raises | 3×12-15 | | Bicep Curls | 2×12-15 |

Duration: 50-60 min

Day 5 - Lower B (Friday): | Exercise | Sets × Reps | |----------|-------------| | Deadlift | 4×5 | | Bulgarian Split Squat | 3×8-10 each | | Hip Thrust | 3×10-12 | | Leg Extension | 3×12-15 | | Nordic Curl (or Leg Curl) | 3×8-10 | | Seated Calf Raises | 4×15 |

Duration: 50-60 min

Days 6-7 - Rest

4-Day Full Body (High Frequency)

Best for: Beginners who want more sessions, those preferring shorter workouts

Day 1 (Monday): | Exercise | Sets × Reps | |----------|-------------| | Back Squat | 3×6 | | Bench Press | 3×6 | | Barbell Row | 3×8 | | Plank | 2×30 sec |

Duration: 30-35 min

Day 2 (Tuesday): | Exercise | Sets × Reps | |----------|-------------| | Romanian Deadlift | 3×8 | | Overhead Press | 3×8 | | Pull-ups | 3×max | | Side Plank | 2×20 sec each |

Duration: 30-35 min

Day 3 - Rest

Day 4 (Thursday): | Exercise | Sets × Reps | |----------|-------------| | Front Squat | 3×8 | | Incline Press | 3×8 | | Cable Row | 3×10 | | Dead Bug | 2×10 each |

Duration: 30-35 min

Day 5 (Friday): | Exercise | Sets × Reps | |----------|-------------| | Hip Thrust | 3×10 | | Dumbbell Shoulder Press | 3×10 | | Lat Pulldown | 3×10 | | Farmer's Carry | 2×40 yards |

Duration: 30-35 min

Days 6-7 - Rest

5-Day Schedules

5-Day Upper/Lower/Push/Pull/Legs

Best for: Intermediate to advanced, muscle building focus

Day 1 - Upper (Monday): | Exercise | Sets × Reps | |----------|-------------| | Bench Press | 4×6-8 | | Barbell Row | 4×6-8 | | Overhead Press | 3×8-10 | | Pull-ups | 3×8-10 | | Face Pulls | 3×15 | | Curl/Tricep Superset | 2×12 each |

Duration: 55-65 min

Day 2 - Lower (Tuesday): | Exercise | Sets × Reps | |----------|-------------| | Back Squat | 4×6-8 | | Romanian Deadlift | 4×8-10 | | Leg Press | 3×10-12 | | Leg Curls | 3×12-15 | | Calf Raises | 4×15 |

Duration: 50-60 min

Day 3 - Rest

Day 4 - Push (Thursday): | Exercise | Sets × Reps | |----------|-------------| | Incline Bench Press | 4×8-10 | | Dumbbell Shoulder Press | 3×10-12 | | Cable Fly | 3×12-15 | | Lateral Raises | 3×15 | | Tricep Overhead Extension | 3×12-15 |

Duration: 45-55 min

Day 5 - Pull (Friday): | Exercise | Sets × Reps | |----------|-------------| | Deadlift | 4×5 | | Chin-ups | 3×8-10 | | Cable Row | 3×10-12 | | Reverse Fly | 3×15 | | Barbell Curl | 3×10-12 |

Duration: 45-55 min

Day 6 - Legs (Saturday): | Exercise | Sets × Reps | |----------|-------------| | Bulgarian Split Squat | 4×8-10 each | | Hip Thrust | 4×10-12 | | Leg Extension | 3×12-15 | | Nordic Curl (or Leg Curl) | 3×8-10 | | Seated Calf Raises | 4×15 |

Duration: 45-55 min

Day 7 - Rest

Goal-Specific Schedules

Fat Loss Schedule (4 days lifting + cardio)

Day 1 - Full Body Strength (Monday): | Exercise | Sets × Reps | |----------|-------------| | Back Squat | 3×8 | | Bench Press | 3×8 | | Barbell Row | 3×8 | | RDL | 3×10 | | Plank | 2×30 sec |

After: 15 min incline walk

Day 2 - Cardio (Tuesday):

  • 30-40 min Zone 2 cardio (easy pace)
  • Optional: 10 min core work

Day 3 - Full Body Strength (Wednesday): | Exercise | Sets × Reps | |----------|-------------| | Deadlift | 3×5 | | Overhead Press | 3×8 | | Pull-ups | 3×max | | Lunges | 3×10 each | | Ab Wheel or Hanging Leg Raise | 2×10 |

After: 15 min incline walk

Day 4 - Cardio (Thursday):

  • 20 min HIIT (intervals) OR
  • 40 min moderate steady-state

Day 5 - Full Body Strength (Friday): | Exercise | Sets × Reps | |----------|-------------| | Front Squat | 3×8 | | Incline Press | 3×10 | | Cable Row | 3×10 | | Hip Thrust | 3×12 | | Farmer's Carry | 3×40 yards |

After: 15 min incline walk

Days 6-7 - Active Recovery:

  • Walking, light activity, stretching

Muscle Building Schedule (5-6 days)

Day 1 - Chest/Triceps: | Exercise | Sets × Reps | |----------|-------------| | Bench Press | 4×6-8 | | Incline Dumbbell Press | 4×8-10 | | Cable Fly | 3×12-15 | | Dips | 3×8-12 | | Tricep Pushdown | 3×12-15 | | Overhead Tricep Extension | 3×12-15 |

Day 2 - Back/Biceps: | Exercise | Sets × Reps | |----------|-------------| | Barbell Row | 4×6-8 | | Pull-ups | 4×8-10 | | Lat Pulldown | 3×10-12 | | Cable Row | 3×10-12 | | Barbell Curl | 3×10-12 | | Incline Dumbbell Curl | 3×12-15 |

Day 3 - Legs: | Exercise | Sets × Reps | |----------|-------------| | Back Squat | 4×6-8 | | Romanian Deadlift | 4×8-10 | | Leg Press | 3×10-12 | | Walking Lunges | 3×10 each | | Leg Curl | 3×12-15 | | Calf Raises | 5×15 |

Day 4 - Shoulders/Arms: | Exercise | Sets × Reps | |----------|-------------| | Overhead Press | 4×6-8 | | Lateral Raises | 4×12-15 | | Face Pulls | 3×15 | | Close-Grip Bench Press | 3×8-10 | | Preacher Curl | 3×10-12 | | Tricep Kickback | 2×15 |

Day 5 - Legs (Hamstring Focus): | Exercise | Sets × Reps | |----------|-------------| | Deadlift | 4×5 | | Bulgarian Split Squat | 3×10 each | | Hip Thrust | 4×10-12 | | Leg Extension | 3×15 | | Nordic Curl | 3×6-8 | | Seated Calf Raises | 5×15 |

Days 6-7 - Rest

General Fitness Schedule (3 days strength + 2 days cardio)

Day 1 - Strength (Monday): Full body workout (40-50 min)

Day 2 - Cardio (Tuesday): 30 min moderate cardio + 10 min stretching

Day 3 - Strength (Wednesday): Full body workout (40-50 min)

Day 4 - Rest/Active (Thursday): Light walk, yoga, or complete rest

Day 5 - Strength (Friday): Full body workout (40-50 min)

Day 6 - Cardio (Saturday): 45-60 min enjoyable activity (hike, bike, swim, sport)

Day 7 - Rest (Sunday): Complete rest or gentle stretching

Home Workout Schedule (Minimal Equipment)

4-Day Bodyweight + Dumbbells

Equipment needed: Dumbbells, pull-up bar (optional), mat

Day 1 - Lower: | Exercise | Sets × Reps | |----------|-------------| | Goblet Squat | 4×10-12 | | Romanian Deadlift (DB) | 4×10-12 | | Reverse Lunges | 3×10 each | | Single-Leg Hip Thrust | 3×12 each | | Calf Raises | 3×20 |

Day 2 - Upper Push: | Exercise | Sets × Reps | |----------|-------------| | Push-ups | 4×max | | DB Overhead Press | 4×10-12 | | Incline Push-ups | 3×12-15 | | Lateral Raises | 3×15 | | Tricep Dips (chair) | 3×12-15 |

Day 3 - Rest

Day 4 - Lower: | Exercise | Sets × Reps | |----------|-------------| | Bulgarian Split Squat | 4×8-10 each | | DB Deadlift | 4×10-12 | | Step-ups | 3×10 each | | Glute Bridge | 3×15 | | Wall Sit | 3×45 sec |

Day 5 - Upper Pull: | Exercise | Sets × Reps | |----------|-------------| | Pull-ups (or DB Row) | 4×max (or 10-12) | | DB Row | 4×10-12 | | Inverted Row (table) | 3×10-12 | | Face Pull (band) | 3×15 | | Bicep Curls | 3×12-15 |

Quick Reference: Choosing Your Schedule

| Days Available | Experience | Goal | Recommended Schedule | |----------------|------------|------|---------------------| | 2 | Any | Maintenance/Busy | 2-Day Full Body | | 3 | Beginner | General Fitness | 3-Day Full Body | | 3 | Intermediate | Strength/Muscle | 3-Day PPL | | 4 | Any | Balanced Development | 4-Day Upper/Lower | | 5 | Intermediate+ | Muscle Building | 5-Day Hybrid | | 5-6 | Advanced | Bodybuilding | 5-6 Day Split |

Key Takeaways

  1. Match schedule to availability - Consistency beats optimization
  2. Start with fewer days - You can always add more
  3. Full body works for most - Especially with 3 or fewer days
  4. Upper/Lower is versatile - Great balance of frequency and volume
  5. Rest days matter - Include them in your plan
  6. Customize as needed - Templates are starting points
  7. Progression over perfection - Any schedule beats no schedule

Pick a template, commit to it for 8-12 weeks, then adjust based on results and preferences.

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