How To Set Up A 7-Day Workout Schedule, According to Experts






Setting up a 7-day workout schedule requires careful planning to ensure balance, recovery, and effectiveness. Here’s a suggested approach based on expert recommendations:

Day 1: Strength Training

  • Focus: Full-body strength training.
  • Activities: Squats, deadlifts, bench press, rows, overhead press.
  • Intensity: Moderate to high, aiming for muscle fatigue within 8-12 reps.
  • Duration: 45-60 minutes.

Day 2: Cardiovascular Exercise

  • Focus: Aerobic conditioning.
  • Activities: Running, cycling, swimming, or elliptical training.
  • Intensity: Moderate to high, sustaining heart rate in target zone.
  • Duration: 30-45 minutes.

Day 3: Active Recovery

  • Focus: Gentle movement and mobility.
  • Activities: Yoga, Pilates, light stretching, or a leisurely walk.
  • Intensity: Low, focusing on relaxation and flexibility.
  • Duration: 30-45 minutes.

Day 4: Interval Training

  • Focus: High-intensity interval training (HIIT).
  • Activities: Sprinting, jump squats, burpees, or circuit training.
  • Intensity: Alternating bursts of maximum effort and rest periods.
  • Duration: 20-30 minutes.

Day 5: Flexibility and Mobility

  • Focus: Increasing range of motion and preventing injury.
  • Activities: Dynamic stretching, foam rolling, mobility drills.
  • Intensity: Low to moderate, emphasizing controlled movement.
  • Duration: 30-45 minutes.

Day 6: Endurance Training

  • Focus: Prolonged aerobic exercise.
  • Activities: Long-distance running, cycling, or hiking.
  • Intensity: Moderate, maintaining a steady pace.
  • Duration: 60-90 minutes.

Day 7: Rest or Active Recovery

  • Focus: Rest and recovery.
  • Activities: Complete rest or gentle activities like walking or light stretching.
  • Intensity: Very low, allowing muscles and mind to recuperate.
  • Duration: Flexible, based on personal preference and recovery needs.


  • Listen to Your Body: Adjust intensity and duration based on how you feel.
  • Include Variety: Incorporate different activities to prevent boredom and overuse injuries.
  • Prioritize Recovery: Ensure adequate sleep, hydration, and nutrition to support your workouts.
  • Consult a Professional: Consider consulting a fitness trainer or healthcare provider for personalized advice.
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