Weekly Fitness Planner

Use this comprehensive planner to design, track, and adjust your weekly fitness routine.

Weekly Schedule Template

Week of: ______________________

Weekly Overview

Primary Focus Areas This Week: 1. ______________________ 2. ______________________ 3. ______________________

Weekly Training Targets: - Cardiovascular sessions: ______________________ - Strength training sessions: ______________________ - Flexibility/mobility sessions: ______________________ - Recovery sessions: ______________________ - Total active time goal: ______________________

Special Considerations This Week: - Schedule constraints: ______________________ - Energy management needs: ______________________ - Recovery priorities: ______________________ - Environmental factors: ______________________

Daily Planning Grid

Monday - Morning: ______________________ - Midday: ______________________ - Evening: ______________________ - Planned workout(s): ______________________ - Duration: ______________________ - Intensity target: ______________________ - Recovery strategy: ______________________ - Nutrition focus: ______________________

Tuesday - Morning: ______________________ - Midday: ______________________ - Evening: ______________________ - Planned workout(s): ______________________ - Duration: ______________________ - Intensity target: ______________________ - Recovery strategy: ______________________ - Nutrition focus: ______________________

Wednesday - Morning: ______________________ - Midday: ______________________ - Evening: ______________________ - Planned workout(s): ______________________ - Duration: ______________________ - Intensity target: ______________________ - Recovery strategy: ______________________ - Nutrition focus: ______________________

Thursday - Morning: ______________________ - Midday: ______________________ - Evening: ______________________ - Planned workout(s): ______________________ - Duration: ______________________ - Intensity target: ______________________ - Recovery strategy: ______________________ - Nutrition focus: ______________________

Friday - Morning: ______________________ - Midday: ______________________ - Evening: ______________________ - Planned workout(s): ______________________ - Duration: ______________________ - Intensity target: ______________________ - Recovery strategy: ______________________ - Nutrition focus: ______________________

Saturday - Morning: ______________________ - Midday: ______________________ - Evening: ______________________ - Planned workout(s): ______________________ - Duration: ______________________ - Intensity target: ______________________ - Recovery strategy: ______________________ - Nutrition focus: ______________________

Sunday - Morning: ______________________ - Midday: ______________________ - Evening: ______________________ - Planned workout(s): ______________________ - Duration: ______________________ - Intensity target: ______________________ - Recovery strategy: ______________________ - Nutrition focus: ______________________

Weekly Workout Details

Cardiovascular Training

Session 1 - Type: ______________________ - Duration: ______________________ - Intensity approach: ______________________ - Specific details: ______________________ ______________________ - Equipment needed: ______________________ - Backup plan if needed: ______________________

Session 2 - Type: ______________________ - Duration: ______________________ - Intensity approach: ______________________ - Specific details: ______________________ ______________________ - Equipment needed: ______________________ - Backup plan if needed: ______________________

Session 3 (if applicable) - Type: ______________________ - Duration: ______________________ - Intensity approach: ______________________ - Specific details: ______________________ ______________________ - Equipment needed: ______________________ - Backup plan if needed: ______________________

Strength Training

Session 1 - Focus areas: ______________________ - Exercises: 1. ______________________ (sets/reps: ______) 2. ______________________ (sets/reps: ______) 3. ______________________ (sets/reps: ______) 4. ______________________ (sets/reps: ______) 5. ______________________ (sets/reps: ______) 6. ______________________ (sets/reps: ______) - Rest periods: ______________________ - Equipment needed: ______________________ - Backup plan if needed: ______________________

Session 2 - Focus areas: ______________________ - Exercises: 1. ______________________ (sets/reps: ______) 2. ______________________ (sets/reps: ______) 3. ______________________ (sets/reps: ______) 4. ______________________ (sets/reps: ______) 5. ______________________ (sets/reps: ______) 6. ______________________ (sets/reps: ______) - Rest periods: ______________________ - Equipment needed: ______________________ - Backup plan if needed: ______________________

Session 3 (if applicable) - Focus areas: ______________________ - Exercises: 1. ______________________ (sets/reps: ______) 2. ______________________ (sets/reps: ______) 3. ______________________ (sets/reps: ______) 4. ______________________ (sets/reps: ______) 5. ______________________ (sets/reps: ______) 6. ______________________ (sets/reps: ______) - Rest periods: ______________________ - Equipment needed: ______________________ - Backup plan if needed: ______________________

Flexibility/Mobility Work

Session 1 - Focus areas: ______________________ - Format: ______________________ - Duration: ______________________ - Key stretches/movements: ______________________ ______________________ ______________________ - Equipment needed: ______________________

Session 2 (if applicable) - Focus areas: ______________________ - Format: ______________________ - Duration: ______________________ - Key stretches/movements: ______________________ ______________________ ______________________ - Equipment needed: ______________________

Recovery Sessions

Active Recovery - Type: ______________________ - Duration: ______________________ - Intensity: ______________________ - Focus: ______________________

Passive Recovery - Strategies: ______________________ ______________________ ______________________ - Duration: ______________________ - Timing: ______________________

Weekly Tracking

Planned vs. Actual Comparison

Weekly Metrics

Physical Metrics - Total active minutes: ______________________ - Cardiovascular minutes: ______________________ - Strength training minutes: ______________________ - Flexibility/mobility minutes: ______________________ - Recovery session minutes: ______________________ - Steps/distance (if tracking): ______________________ - Other metrics: ______________________

Subjective Ratings (1-10 scale) - Overall energy: ______________________ - Sleep quality: ______________________ - Motivation: ______________________ - Soreness/discomfort: ______________________ - Stress levels: ______________________ - Enjoyment of activities: ______________________

Weekly Reflection

What went well this week? ______________________ ______________________ ______________________

What challenges did I encounter? ______________________ ______________________ ______________________

How did my body respond to the training? ______________________ ______________________ ______________________

What adjustments should I make next week? ______________________ ______________________ ______________________

Planning Templates for Different Goals

General Fitness Maintenance Template

Weekly Structure: - 2-3 strength training sessions (full body or upper/lower split) - 2-3 cardiovascular sessions (mix of intensities) - 1-2 flexibility/mobility sessions - 1 complete rest day

Sample Week: - Monday: Full-body strength (45 min) - Tuesday: Moderate cardio (30 min) - Wednesday: Flexibility/mobility (20 min) - Thursday: Full-body strength (45 min) - Friday: Interval cardio (25 min) - Saturday: Active recovery + flexibility (40 min) - Sunday: Complete rest

Fat Loss Focus Template

Weekly Structure: - 3-4 strength training sessions (prioritizing compound movements) - 2-3 interval cardio sessions (higher intensity) - 1-2 low-intensity steady state sessions - Strategic nutrition timing around workouts

Sample Week: - Monday: Upper body strength (45 min) - Tuesday: HIIT cardio (25 min) - Wednesday: Lower body strength (45 min) - Thursday: Steady-state cardio (40 min) - Friday: Full-body strength (45 min) - Saturday: HIIT cardio (25 min) + mobility (15 min) - Sunday: Active recovery walk (30 min)

Endurance Building Template

Weekly Structure: - 3-4 cardio sessions of increasing duration - 1 interval/speed session - 1-2 strength sessions (endurance-focused) - Careful recovery planning

Sample Week: - Monday: Easy cardio (30 min) - Tuesday: Strength (full body, higher reps) (40 min) - Wednesday: Moderate cardio (45 min) - Thursday: Interval training (30 min) - Friday: Rest or light activity - Saturday: Longer cardio session (60+ min) - Sunday: Light recovery activity + mobility (30 min)

Strength Focus Template

Weekly Structure: - 3-4 strength sessions (split by movement pattern or body part) - 1-2 light cardio sessions (recovery-focused) - Strategic mobility work - Emphasis on recovery between strength sessions

Sample Week: - Monday: Lower body strength (50 min) - Tuesday: Upper body push (50 min) - Wednesday: Light cardio + mobility (30 min) - Thursday: Upper body pull (50 min) - Friday: Lower body strength (50 min) - Saturday: Light cardio (30 min) - Sunday: Complete rest or mobility only

Beginner Template

Weekly Structure: - 2-3 full-body strength sessions - 2-3 varied cardio sessions - Focus on form and consistency - More rest between challenging sessions

Sample Week: - Monday: Full-body strength basics (30 min) - Tuesday: Walking or light cardio (20 min) - Wednesday: Rest or gentle mobility - Thursday: Full-body strength basics (30 min) - Friday: Different cardio modality (20 min) - Saturday: Active recovery activity of choice - Sunday: Complete rest

Limited Time Template

Weekly Structure: - 2-3 combined strength/cardio sessions - 1-2 very short high-intensity sessions - Strategic movement “snacks” throughout days

Sample Week: - Monday: Combined strength/cardio circuit (30 min) - Tuesday: Movement “snacks” (3 × 5 min throughout day) - Wednesday: Tabata or HIIT session (15 min) - Thursday: Movement “snacks” (3 × 5 min throughout day) - Friday: Combined strength/cardio circuit (30 min) - Saturday/Sunday: One active recovery session (20-30 min)

Workout Building Blocks

Use these components to build your weekly workouts:

Cardiovascular Training Options

Steady-State Cardio - Duration: 20-60 minutes - Intensity: Moderate (able to speak in short sentences) - Examples: Walking, jogging, cycling, swimming, elliptical - Benefits: Aerobic base building, recovery, fat utilization

Interval Training - Duration: 15-30 minutes - Format: Alternate high intensity (30s-3min) with recovery (30s-3min) - Examples: Running intervals, cycling sprints, rowing intervals - Benefits: Time-efficient, improves both aerobic and anaerobic systems

HIIT (High-Intensity Interval Training) - Duration: 10-20 minutes - Format: Very intense efforts (15-60s) with brief recovery (15-60s) - Examples: Sprints, burpee intervals, battle rope intervals - Benefits: Highly time-efficient, metabolic impact, performance improvement

Fartlek Training - Duration: 20-40 minutes - Format: Unstructured intervals based on landmarks or feel - Examples: Run hard to the next tree, easy to the corner - Benefits: Mental freshness, simulates real-world energy demands

Circuit Cardio - Duration: 15-30 minutes - Format: Continuous movement through 5-10 stations - Examples: Jumping jacks, high knees, jump rope, mountain climbers - Benefits: Variety, minimal equipment, can be done anywhere

Strength Training Formats

Traditional Strength Sets - Format: 3-5 sets of 6-12 reps per exercise, rest between sets - Equipment: Free weights, machines, or bodyweight - Benefits: Focused development, progressive overload - Example structure: 5-6 exercises, major movement patterns

Supersets - Format: Two exercises back-to-back before resting - Types: Opposing muscles, same muscle group, or unrelated - Benefits: Time-efficient, varied stimulus - Example: Push-ups + rows, squats + lunges

Circuits - Format: 4-8 exercises performed sequentially with minimal rest - Equipment: Versatile with any equipment or bodyweight - Benefits: Cardiovascular and strength stimulus, time-efficient - Example: Squat → push-up → row → lunge → repeat

EMOM (Every Minute On the Minute) - Format: Perform set number of reps within each minute, rest remainder - Equipment: Any - Benefits: Built-in work/rest timing, consistency - Example: 10 kettlebell swings every minute for 10 minutes

AMRAP (As Many Rounds As Possible) - Format: Complete as many rounds of a circuit as possible in set time - Equipment: Any - Benefits: Self-paced intensity, measurable progress - Example: 15-minute AMRAP of 5 push-ups, 10 squats, 15 sit-ups

Tabata - Format: 20 seconds work, 10 seconds rest × 8 rounds (4 minutes) - Equipment: Minimal or bodyweight - Benefits: Highly time-efficient, intense stimulus - Example: Tabata squats, then Tabata push-ups

Flexibility/Mobility Formats

Static Stretching Routine - Format: Hold each stretch 30-60 seconds - Focus: End-range tension, relaxation - Benefits: Improved range of motion, relaxation - Example: 8-10 stretches covering major muscle groups

Dynamic Mobility Flow - Format: Continuous movement through ranges of motion - Focus: Joint mobility, movement preparation - Benefits: Improved movement quality, warm-up effect - Example: Leg swings, arm circles, spinal rotations

Yoga-Based Practice - Format: Sequence of poses with breath focus - Focus: Integrated movement, mind-body connection - Benefits: Strength, flexibility, balance, mindfulness - Example: Sun salutations, warrior sequences

Targeted Mobility Work - Format: Focus on specific limited ranges or problem areas - Focus: Improving function in identified restrictions - Benefits: Corrective effect, performance improvement - Example: Ankle mobility drills, thoracic spine rotations

Movement Exploration - Format: Unstructured, playful movement in various positions - Focus: Novel movement patterns, body awareness - Benefits: Neurological variety, enjoyment, discovery - Example: Floor-based movement, locomotion patterns

Recovery Session Formats

Active Recovery - Format: Low-intensity, pleasant movement - Duration: 15-40 minutes - Examples: Walking, easy swimming, gentle cycling - Benefits: Blood flow, minimal fatigue, mental refreshment

Self-Myofascial Release - Format: Foam rolling or massage tools on major muscle groups - Duration: 10-20 minutes - Examples: Foam roller routine, massage ball work - Benefits: Tissue quality, tension reduction

Contrast Therapy - Format: Alternating hot and cold exposure - Duration: 10-15 minutes - Examples: Contrast shower, hot tub/cold plunge - Benefits: Circulation, inflammation management

Restorative Practice - Format: Supported, passive positions - Duration: 20-60 minutes - Examples: Restorative yoga, relaxation techniques - Benefits: Nervous system regulation, deep relaxation

Weekly Planning Strategies

Balancing Intensity

Hard/Easy Approach - Alternate challenging days with easier recovery days - Never schedule two high-intensity days back-to-back - Example: Mon (hard), Tue (easy), Wed (hard), Thu (easy), Fri (hard), Sat-Sun (easy)

Training Split Strategies - Push/Pull/Legs: Organize strength training by movement pattern - Upper/Lower: Alternate between upper and lower body focus - Full Body: Train entire body in each session with less frequency

Intensity Distribution - 80/20 Rule: Approximately 80% of training at moderate/easy intensity, 20% at high intensity - Polarized Training: Majority at very easy intensity, some at very high, minimal in middle - Pyramidal Training: Majority at easy, decreasing amounts as intensity increases

Weekly Periodization

Volume Fluctuation - Gradually increase volume for 2-3 weeks, then include 1 lighter week - Example: Week 1 (moderate), Week 2 (higher), Week 3 (highest), Week 4 (recovery)

Intensity Fluctuation - Rotate focus between intensity, volume, and technique - Example: Week 1 (technique focus), Week 2 (volume focus), Week 3 (intensity focus)

Undulating Periodization - Vary intensity and volume within the week - Example: Mon (high intensity, low volume), Wed (moderate intensity, moderate volume), Fri (low intensity, high volume)

Accommodating Life Demands

Flexible Scheduling Approaches - Priority ranking: Identify which sessions are most important if time is limited - Minimum effective dose: Define shortest version of each workout that still provides benefit - Time-block options: Have multiple potential time slots for each planned workout

Stress Management Integration - Adjust intensity based on life stress and recovery status - Higher life stress = lower training stress - Use recovery metrics to guide daily adjustments

Travel and Disruption Planning - Develop specific travel workout templates requiring minimal equipment - Create contingency plans for common disruptions - Focus on maintaining frequency over intensity/volume during disrupted periods

Weekly Plan Adjustment Guidelines

When to Adjust Down

Physical Signs: - Persistent fatigue not resolved by a night’s sleep - Declining performance over multiple sessions - Unusual soreness that doesn’t improve - Elevated resting heart rate (5+ BPM above normal) - Illness symptoms

Mental/Emotional Signs: - Decreased motivation lasting more than two days - Irritability or mood disturbances - Poor concentration - Sleep disturbances - Increased perception of effort during normal activities

Adjustment Strategies: - Reduce volume (duration/reps) by 30-50% - Decrease intensity while maintaining movement patterns - Convert intense workout to active recovery - Add additional rest day - Focus on sleep, nutrition, and stress management

When to Adjust Up

Progress Indicators: - Consistent energy during and after workouts - Performance improvements across multiple sessions - Quick recovery between sessions - Strong motivation and desire for more challenge - Plateauing with current stimulus

Adjustment Strategies: - Increase volume by 5-10% per week - Add one new challenging set per exercise - Increase intensity while maintaining form - Reduce rest periods slightly - Add one additional brief session

Autoregulation Techniques

RPE (Rate of Perceived Exertion) Scale - Use 1-10 scale to gauge session intensity - Adjust daily based on how you feel - Example: Planned 7/10 workout, feeling fatigued, adjust to 5/10

Readiness Testing - Perform simple test before workout (jump height, push-up speed, etc.) - Adjust workout based on performance compared to baseline - Example: If jump height is down 10%, reduce workout intensity by similar amount

Flexible Template Approach - Have A, B, and C versions of each workout - A = full version when feeling great - B = moderate version for normal days - C = minimal version for low-energy days

Weekly Planning Worksheet

Step 1: Assess Your Current Status

Recovery Status (1-5 scale, 5 being fully recovered): - Physical recovery: _______ - Mental/emotional recovery: _______ - Sleep quality: _______ - Stress levels: _______ - Motivation: _______

Training Status: - Days since last intense session: _______ - Lingering soreness (location, severity): _______________________ - Recent training focus: _______________________ - Current phase of program: _______________________

Life Context: - Upcoming stressors or events: _______________________ - Time availability this week: _______________________ - Energy demands outside training: _______________________

Step 2: Set Weekly Priorities

Primary Goal This Week: _______________________

Focus Areas (select 1-3): - [ ] Strength development - [ ] Cardiovascular endurance - [ ] Skill acquisition - [ ] Recovery/regeneration - [ ] Flexibility/mobility - [ ] Habit consistency - [ ] Other: _______________________

Success Metrics: - How will you measure success this week? _______________________ - Minimum acceptable outcome: _______________________ - Optimal outcome: _______________________

Step 3: Design Weekly Structure

Session Distribution: - Total planned sessions: _______ - Strength-focused sessions: _______ - Cardio-focused sessions: _______ - Flexibility/mobility sessions: _______ - Recovery sessions: _______ - Rest days: _______

Intensity Distribution: - High-intensity sessions: _______ - Moderate-intensity sessions: _______ - Low-intensity sessions: _______

Weekly Volume Targets: - Total training time: _______ - Strength training time: _______ - Cardiovascular training time: _______ - Flexibility/mobility time: _______

Step 4: Create Daily Framework

Optimal Training Times: - Early morning availability: _______________________ - Midday availability: _______________________ - Evening availability: _______________________ - Best energy times: _______________________

Session Placement Strategy: - High-intensity session days: _______________________ - Recovery session days: _______________________ - Rest days: _______________________

Daily Nutrition Considerations: - Pre-workout nutrition strategy: _______________________ - Post-workout nutrition strategy: _______________________ - Hydration plan: _______________________

Step 5: Prepare Success Strategies

Potential Barriers: - Likely challenges this week: _______________________ - Contingency plans: _______________________

Accountability Methods: - Tracking approach: _______________________ - Social accountability: _______________________ - Reward structure (if using): _______________________

Environment Setup: - Preparation needed: _______________________ - Equipment required: _______________________ - Scheduling actions: _______________________