Why Follow a Structured Workout Plan?
A structured plan ensures all muscle groups are targeted while allowing proper recovery. The Centers for Disease Control and Prevention (CDC) recommends at least 150 minutes of moderate-intensity exercise per week, plus two muscle-strengthening sessions.
7-Day Workout Schedule
- Monday: Cardio
- Tuesday: Lower Body Strength
- Wednesday: Upper Body & Core
- Thursday: Active Rest & Recovery
- Friday: Lower Body (Glute Focus)
- Saturday: Upper Body
- Sunday: Rest & Recovery
Workout Details
Day 1: Cardio Workout
Duration: 30-45 minutes
- Running or jogging
- Cycling
- Swimming
- Rowing
- Jump rope
Day 2: Lower Body Strength
Exercises (3 sets of 10 reps each):
- Squats
- Deadlifts
- Lunges
- Hip Thrusts
Day 3: Upper Body & Core
Upper Body:
- Bicep Curls
- Chest Press
- Tricep Dips
Core Workout (30 seconds each):
- Planks
- Russian Twists
- Leg Raises
Day 4: Active Rest & Recovery
Engage in light activities like walking, yoga, or stretching.
Day 5: Lower Body (Glute Focus)
Glute Activation (3 rounds):
- Bridges
- Clamshells
- Squats
Day 6: Upper Body Strength
Exercises (3 sets of 10 reps each):
- Dumbbell Rows
- Lat Pulldowns
- Shoulder Press
- Reverse Flys
Day 7: Full Rest & Recovery
Take a complete break or engage in light stretching.
Warming Up and Cooling Down
Always warm up for 5-10 minutes before workouts with dynamic stretches:
- High Knees
- Arm Circles
- Butt Kicks
Progressive Overload for Strength Gains
Increase weights or reps gradually to build strength.
Importance of Stretching
Stretching prevents injuries and improves flexibility. Hold each stretch for 30 seconds:
- Calf Stretch
- Hamstring Stretch
- Hip Flexor Stretch
- Shoulder Stretch
- Quad Stretch
How to Stay Consistent
- Workout with a friend
- Make it enjoyable
- Schedule workouts
- Track progress
- Try new workouts
Pairing Workouts with Proper Nutrition
Eat a balanced diet with lean proteins, complex carbs, and healthy fats.
