Templates
The Strength Training week
A four-day strength week: lower body Monday and Thursday, upper body Tuesday and Friday, easy cardio on Wednesday, mobility daily and a wind-down block to protect sleep.
Mon
- Lower body07:00–08:00
- Mobility20:00–20:15
- Wind down22:00–22:30
Tue
- Upper body07:00–08:00
- Mobility20:00–20:15
- Wind down22:00–22:30
Wed
- Cardio07:00–07:40
- Mobility20:00–20:15
- Wind down22:00–22:30
Thu
- Lower body07:00–08:00
- Mobility20:00–20:15
- Wind down22:00–22:30
Fri
- Upper body07:00–08:00
- Mobility20:00–20:15
- Wind down22:00–22:30
Sat
- Mobility20:00–20:15
- Wind down22:00–22:30
Sun
- Mobility20:00–20:15
- Wind down22:00–22:30
The week, day by day
- Monday: 07:00 Lower body (1 h), 20:00 Mobility (15 min), 22:00 Wind down (30 min)
- Tuesday: 07:00 Upper body (1 h), 20:00 Mobility (15 min), 22:00 Wind down (30 min)
- Wednesday: 07:00 Cardio (40 min), 20:00 Mobility (15 min), 22:00 Wind down (30 min)
- Thursday: 07:00 Lower body (1 h), 20:00 Mobility (15 min), 22:00 Wind down (30 min)
- Friday: 07:00 Upper body (1 h), 20:00 Mobility (15 min), 22:00 Wind down (30 min)
- Saturday: 20:00 Mobility (15 min), 22:00 Wind down (30 min)
- Sunday: 20:00 Mobility (15 min), 22:00 Wind down (30 min)
Why it works
- Fixed training times make the gym a meeting, not a mood.
- A cardio day helps recovery between heavy sessions.
- Sleep blocks are part of the program; that is when you recover.
Make it yours
- Three days only? Full body Monday, Wednesday, Friday.
- Check your week against the guidelines with the health builder.
Use it
Open the week builder, paste the line below and adjust the times to your life:
Questions
How many days a week should I lift?
The WHO recommends muscle-strengthening activity on at least two days a week; many lifters train three to five.
Use this week in Cutline
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Keep reading
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