Free Gym Program Schedule

Gym Program Schedule

This Gym Program Schedule is designed to help beginners improve overall fitness and strength over a 4-week period. Follow the outlined workouts and progression to achieve your fitness goals effectively and safely.

Week	Days	Focus	Workout Details
Week 1	Monday	Full Body Strength Training	Warm-up: 5-10 min dynamic stretches Squats: 3 sets x 12 reps Push-ups: 3 sets x 10 reps Plank: 3 sets x 30 sec
	Wednesday	Cardiovascular Exercise	Warm-up: 5-10 min light jogging or cycling Treadmill: 20 min moderate intensity Cool-down: 5-10 min stretching
	Friday	Flexibility and Core Strength	Warm-up: 5-10 min dynamic stretches Yoga: 30 min focusing on flexibility and core strength exercises
	Sunday	Active Rest or Light Activity	Light activity such as walking, swimming, or gentle stretching
Week 2	Monday	Full Body Strength Training	Warm-up: 5-10 min dynamic stretches Squats: 3 sets x 12 reps Push-ups: 3 sets x 10 reps Plank: 3 sets x 30 sec
	Wednesday	Cardiovascular Exercise	Warm-up: 5-10 min light jogging or cycling Treadmill: 20 min moderate intensity Cool-down: 5-10 min stretching
	Friday	Flexibility and Core Strength	Warm-up: 5-10 min dynamic stretches Pilates: 30 min focusing on flexibility and core strength exercises
	Sunday	Active Rest or Light Activity	Light activity such as walking, swimming, or gentle stretching
Week 3	Monday	Upper Body Strength Training	Warm-up: 5-10 min dynamic stretches Bench Press: 3 sets x 10 reps Bicep Curls: 3 sets x 12 reps Plank to Side Plank: 3 sets x 30 sec each side
	Wednesday	Cardiovascular Exercise	Warm-up: 5-10 min light jogging or cycling Stationary Bike: 25 min moderate intensity Cool-down: 5-10 min stretching
	Friday	Flexibility and Core Strength	Warm-up: 5-10 min dynamic stretches Yoga: 30 min focusing on flexibility and core strength exercises
	Sunday	Active Rest or Light Activity	Light activity such as walking, swimming, or gentle stretching
Week 4	Monday	Total Body Circuit Training	Warm-up: 5-10 min dynamic stretches Circuit: 3 rounds of Squats, Push-ups, Rows, Lunges (10-12 reps each) Plank variations: 3 sets x 30 sec each
	Wednesday	Cardiovascular Exercise	Warm-up: 5-10 min light jogging or cycling Treadmill Intervals: 20 min (alternating between moderate and fast pace) Cool-down: 5-10 min stretching
	Friday	Flexibility and Core Strength	Warm-up: 5-10 min dynamic stretches Pilates: 30 min focusing on flexibility and core strength exercises
	Sunday	Active Rest or Light Activity	Light activity such as walking, swimming, or gentle stretching

Notes

Warm-up and Cool-down: Always include a warm-up and cool-down session to prepare the body for exercise and aid in recovery.
Progression: Adjust weights and intensity gradually as you progress through the weeks to continue challenging yourself.
Rest and Recovery: Ensure adequate rest between workouts and listen to your body to prevent overtraining.
Flexibility: Regularly incorporate flexibility exercises to improve range of motion and reduce the risk of injury.

Gym Templates @ Template.net

Create a dynamic gym experience with the Gym Program Schedule Template from Template.net. This editable and customizable template features an intuitive AI Editor Tool, allowing you to tailor workouts seamlessly. Achieve fitness goals efficiently with structured routines for strength, cardio, and flexibility, all at your fingertips for optimal health gains.

Free Gym Program Schedule

Notes

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