# The Strength Training week

URL: https://gocutline.com/templates/powerlifting-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.

## 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](https://gocutline.com/health/).

## Use it
Open the [week builder](https://gocutline.com/#try), paste the line below and adjust the times to your life:

> Lower body 1h Mon Thu at 7, upper body 1h Tue Fri at 7, cardio 40 min Wed at 7, mobility 15 min daily at 20, wind down 30 min daily at 22

The week: Lower body 1h Mon Thu at 7, upper body 1h Tue Fri at 7, cardio 40 min Wed at 7, mobility 15 min daily at 20, wind down 30 min daily at 22

## 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.

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Cutline: Cutline is a weekly calendar and planner that turns time blocks into XP, levels and streaks. You plan your week in blocks, tick each one off when it is done, and see your progress on a social feed (the Floor) and a weekly leaderboard (the Arena). Planning and budgeting are free; paid plans add a badge, posting, messaging, shared calendars and lower selling fees, from $9 a month. Pro is free to try for 7 days.
Facts: https://gocutline.com/facts/ · Updated 2026-10-23