Weekly training plan: here’s what you need to know

¨Put all excuses aside and remember this: You are capable.¨ – Zig Ziglar

Are you a new athlete or are you thinking of starting to take care of your physical form? Do you enjoy sports and do not want to focus on just strength training and are looking to achieve different fitness goals not limited only to bodybuilding?

Organizing an effective and feasible training plan is a common concern of many athletes. Splitting your workouts over the week can often be a ”headache”.

The different objectives, the chosen routines, and the different states of form condition access to a standard weekly training plan. And the ideal is to design your own weekly personalized training plan.

There are different methods to create this plan so that it is the guide and helps to achieve your goals

Why is it important to follow a pre-determined training plan?

One kind of routine is especially suitable for those who train strength, enjoy training, and are already in good shape. The reason? By training different muscle groups every day very intensely and thoroughly, you can work even the smallest muscles that are often forgotten.

It also allows you to train every day without skipping a break since each muscle group works one or two sessions per week and rests the remaining days. So learn how to break up your workouts with new routines.

A strict Training Plan is a weekly training plan where each muscle group is worked in a single session every seven days. However, at present, except for very advanced athletes, it is considered more appropriate to do a double weekly session per muscle group. The effectiveness is greater and the benefits of massive training are still valid.

Of course, remember that these training sessions should not be long. 45 minutes per session is more than enough. In any case, never extend it beyond 60 minutes. Heating included.

Also, keep in mind that in each training session the large muscle groups should be exercised before the small ones. It is the proper order for effective training.

Example of a strength training plan

In a weekly training plan according to this routine, known as the double session routine, the schedule would be as follows. 

• A muscle group is trained on days 1 and 4. For example, leg routine Monday and Thursday. 
• Another muscle group is trained on days 2 and 5. For example, chest and back routine Tuesday and Friday. 
• The third muscle group is worked on days 3 and 6. For example, shoulders and arms routine Wednesday and Saturday. 
• And on day 7 you rest or dedicate a day of active rest, do a cardio activity or group sport. 

Splitting your workouts will allow you to achieve better results and distribute your energy throughout the days of the week.

Combined training

Maybe combined training is the most suitable for you. Some people enjoy combining strength training with running, swimming, or cycling. Others are just looking for a complete workout that combines strength and cardio in an efficient and fun way. 

Splitting your workouts will help you improve the effectiveness of all your exercises. For a weekly training plan that includes 4 days of work, the ideal is to dedicate 3 days to strength training and one to cardio work. With two of active rest and one of total rest. 

For example: 

• Days 1, 3, and 5 strength 
• Days 2 and 4 active rest. 
• Day 6 cardio. 
• Day 7 rest. 

If you are starting to exercise with combined training, the ideal is for the strength work to be full-body sessions. That is, exercise the different muscle groups of the body in the same session. But if you are already in good shape, you can opt for a ”hybrid” routine. That is one day for the leg routine, another for the torso routine, and two days of full-body strength training.

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• improve your fitness look
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¨Some people want it to happen, some wish it would happen, others make it happen.¨ 

                                                                                                                               – Michael Jordan

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