Weekly Workout Schedule Template Sample – PDF, Excel, Word Formats

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You cannot build a muscle within a day. You need a commitment and consistency to do it with certain types of workout. It is easier to give excuses especially if you are alone. However, there is a trick so you will not give up in the middle of your journey. We provide you weekly workout schedule template that enables you to schedule your workout and help you decide the best strategy to build your muscle.

Weekly Workout Schedule for Beginners

Our templates give you the reference on making the workout schedule with different formats and its adjustable features. You can do your activity at home because our template also provides you a set of movement pictures to follow.

List Of Exercises You Can Do At Home

If you don’t have too much time on going to the gym, then this weekly workout schedule template is the most perfect for you. We created a template that enables you to do a workout without tools or equipment. All you need is just determination and follow the workout program religiously. You can plan the physical activities you think you can do it comfortably. There are few exercises you can follow and you will find it on our templates, which are:

  • Planks
  • Bodyweight squats
  • Sit-ups
  • Push-ups
  • Side squats
  • Donkey kicks
  • Flutter kicks
  • Standing calf raises
  • High knees
  • Mountain climbers

Because these exercises don’t require you to bring equipment, then you can do it anywhere. There are still many choices you might like.

How To Make A Weekly Workout Schedule?

Scheduling your workout routines is crucial to help you plan your journey. Because you cannot do different activities randomly if you want to target certain body parts. For example, you want to target your abs, then you will have a list of abs exercise from planks, crunches, sit-ups and many more. You can break down the exercise in different sessions and do this on a different day but it is still with the same goal.

Weekly Workout Schedule

Make sure your plan you have made will be followed religiously. You can begin with the small goal, and then once you have achieved your goal, you can add more heavy exercises so you will not feel overwhelmed in your journey. For example, you are targeting the abs. You can do the exercise that targets abs but for beginners. For example, you begin your first week with 15 minutes exercises, and then next week add it to be 20 minutes and than 1,5 hours of exercise and then you do it constantly so your body will get accustomed to the routines first.

Most people get injured during exercise because they make their workout steps in the bulky list. For example, you begin your exercise 1 hour right away with heavy movement, then your muscle gets shocked and you get injured. Therefore, avoid this mindset!

Try to list down the appropriate exercise moves that your body type can handle. It will help your workout become more efficient and benefits your health.