Weekly Workout Plan Chart
Your Weekly Guide to Movement, Motivation & Muscle
| Day | Workout Type | Focus Area | Suggested Duration | Details |
|---|---|---|---|---|
| Monday | Strength Training | Lower Body (Glutes, Legs) | 45–60 mins | Squats, Lunges, Deadlifts, Leg Press, Glute Bridges |
| Tuesday | Cardio + Core | Heart & Abs | 30–45 mins | HIIT or 30 min jog + Planks, Russian Twists, Leg Raises |
| Wednesday | Active Recovery | Mobility & Flexibility | 20–30 mins | Yoga or Full Body Stretching + Foam Rolling |
| Thursday | Strength Training | Upper Body (Arms, Back) | 45–60 mins | Push-ups, Rows, Shoulder Press, Bicep Curls, Triceps Dips |
| Friday | Functional/Cardio | Full Body Burn | 30–45 mins | Circuit Training or Bootcamp style with kettlebells |
| Saturday | Glutes + Core | Glutes & Abs Focus | 45–50 mins | Hip Thrusts, Cable Kickbacks, Weighted Crunches, Side Planks |
| Sunday | Rest or Light Activity | Walk, Stretch, Breathe | 20–30 mins (optional) | Go for a walk, light yoga, meditation, or foam rolling |
Optional Notes:
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Adjust weight/reps based on your fitness level.
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Aim for 8,000–10,000 steps daily (especially on light days).
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Always warm-up (5–10 mins) and cool down.