Figuring out where to start in your workout program is a big challenge, especially if you're a beginner or coming back after a break. The best complete workout plan relies on some key factors you need to watch for, Which are:
So, a well-planned and correct workout schedule can give you a set of special exercises that help you see the results you want. Workout plans also show you exactly what to do so you don’t feel confused.
In this article, we'll learn how to make a complete workout plan that fits every fitness level, whether beginners, intermediate, or advanced.
The exercises needed in a workout plan
Whether your goal is losing weight, improving health and fitness, getting a better body shape, or all of these, there are three main parts for a good workout plan, andwhich include:-
- Cardio exercises
Cardio or heart exercises Any activity that raises your heart rate can be, walking and running cycling or taking a fitness class, no matter what exercise you pick, it's always smart to dowarm-up exercises light cardio exercises for 5-10 minutes.
- weight training
You don't have to lift heavy weights or spend a lot of time on weight exercises at first, but you will need to lift weights, as this helps you strengthen your muscles, which makes daily tasks easier. Increasing muscle mass also boosts your metabolism .
- Flexibility exercises
You also need to doflexibility exercises that help the body gain flexibility and allow it the widest range of motion during workouts, you can do stretching exercises to gain flexibility, and they also help with recovery after exercise.
Some people prefer to set a schedule with days just for cardio and days just for strength training, but you can also do both in the same day or even combine them with High-Intensity Interval Training HIIT As long as you have enough fitness and give yourself good recovery time.
How to Start a Workout Plan
There isn’t one workout plan that fits everyone, but seeing examples and how they work can help you. These plans include all the exercises you need, whether you’re a beginner, intermediate, or advanced, so you know how to start with the plan that suits you.
In the next few lines we’ll look at sample workout plans for all levels.
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Workout Plan for Beginners
If you’re new and just starting out with exercise, you need to give yourself enough time to get used to regular workouts, and you should also know some basics which include:-
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Taking it easy with workouts:- Start with a simple cardio program and a full-body strength routine. If that feels like too much, just start with strength exercises, since most of those also raise your heart rate, which works your cardiovascular system.
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Make sure to rest and recover:- You might need extra rest days to let your body recover. It's normal to feel some soreness when trying new activities, but if you can't move the next day, it means you overdid it and should skip the next workout.
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Make the workout fit your schedule:- A typical beginner workout plan has 2-3 days of cardio and 2 days of strength training. You can combine these on days that work best if you can't do workouts 5 different days a week.
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Learn to monitor your intensity:- Most beginners start with moderate intensity exercise, about level 5 on the effort scale. You can also check by the talk test, if you can chat but sound a bit out of breath during exercise, the intensity is moderate.
- Weekly Workout Plan Template
This workout schedule is good for beginners or those coming back after a break. Just a suggestion, you might find other workouts work better for you.
| Saturday | 30 minutes of cardio like stationary bike, walking, or elliptical trainer |
| Sunday | Full-body strength training plus core exercises like assisted lunges, bird dog, seated triceps extension, dumbbell squats, push-ups with a ball |
| Monday | Rest day or light yoga or stretching |
| Tuesday | Cardio for 10-30 minutes, same as Saturday or other types. |
| Wednesday | Full body strength training + core exercises, same as Sunday, to build strength and endurance for more activity. |
| Thursday | Rest, or light cardio like walking or easy cycling. |
| Friday | Rest |
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Intermediate Level Workout Plan
If you’ve been working out regularly for at least 3 months, you’re usually considered intermediate level. If your goal is weight loss, try doing 20-60 minutes of cardio 5 or more times a week.
Also, it’s a great time to try interval training once a week. That will give your workouts a big boost. Don’t skip strength training either, since it builds muscle and boosts metabolism.
You can do cardio and strength on the same day. It’s best to start with the one that matches your goals. If you want to build muscle and strength, do strength training first. If your goal is heart health, start with cardio.
- Sample Weekly Workout Schedule
| Saturday |
30 minutes of cardio, like treadmill, stationary bike, or elliptical Upper body exercises, like bench press, push ups, overhead press Stretching exercises. |
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Sunday |
30 minutes of different treadmill exercises. Core exercises like Ball Marches, butt lift, Back Extension, abs rolls. Stretching exercises. |
| Monday |
Low-intensity cardio done as circuit training twice, like Side Lunge with Windmill Arms. Lower body strength exercises, like Assisted Lunges (Glutes/Hips/Thighs), Leg Press on Ball (Glutes/Hips/Thighs), Standing Leg Lifts (Outer Thighs/Glutes). Stretching exercises. |
| Tuesday | Rest or light yoga, or stretching exercises. |
| Wednesday | Full body strength exercises, or Circuit training. |
| Thursday | Endurance cardio exercises. |
| Friday | Rest. |
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Advanced level workout plan
If you've been exercising regularly for months and doing different activities, you are considered advanced. To keep improving, you need to add intensity and variety.
Also, you should mix up your workouts to keep things fun. As an advanced exerciser, you have many options for your workout plan. If you want to focus on strength and muscle, you can further split your strength routine by doing push exercises one day and pull exercises the next.
Besides that, you can also do more intense cardio by mixing in interval training. High intensity, or Circuit training High intensity, or other advanced techniques that help burn calories and build endurance.
You should also focus on letting your body rest and recover between high-intensity workouts to avoid injury from overdoing it.
- Weekly workout plan template
| Saturday |
Chest, shoulders, and triceps exercises like Overhead Presses, Close Grip Bench Presses, Bench Presses, Skull Crushers, Drop Set Push-Ups, Arnold Presses. High-intensity interval cardio workouts. |
| Sunday | Lower body and core exercises like Barbell Squats, Hover Squats, Pyramid Planks, Barbell Lunges, Plank with Knee Bends, Step Ups. |
| Monday | Back and biceps exercises like One-Armed Row , Barbell High Row, Back Extensions. Cardio exercises like treadmill workouts. |
| Tuesday | Rest or light yoga or stretching. |
| Wednesday | Full body strength exercises like Side to Side Lunge With Med Ball, Plie Squats and Leg Press, Leg Press on Ball, Squats, One-Legged Squats, One-Legged Deadlifts. |
| Thursday | Tabata workouts High intensity. |
| Friday | Rest. |
In the end, you should know these examples are just that, examples and might not fit everyone. The key thing is to start where you are, not where you want to be. It usually takes weeks or even months trying different exercises and schedules to find something that fits your goals, timetable, and fitness level.
Source of the article:- 1.
