Printable Fitness and Workout Planner Templates

    Get Printable Weekly Workout Planner Template in PNG and JPG Formats

    Workout is the best form to keep your body fit and healthy. Every person who wants to get fit and enhance the body’s physicality has certain goals to reach. So you want to reach out to your fitness goals but don’t know exactly where to begin? It’s understandable. Sometimes we set our goals and it seems like it is such a simple path. But once we start our journey to reach our goals, things can get a little complicated. Just as with anything in life, a goal without a plan is just a wish and that’s where a workout planner comes in handy.

    Printable Weekly Workout Planner Template

    Printable weekly workout planner template for entering the exercise name, time duration, set, and reps.
    Weekly workout planner template

    A weekly workout planner template is incredibly helpful for tracking your progress. It’s important to plan, stick to that plan and reassess our progress. In this way, a printable weekly workout planner template can be used as a ledger by which we hold ourselves accountable for our actions and efforts. So the question arises how, How can we plan? so here are some pointers you need to do.

    Access the progress with the weekly workout planner printable

    No matter what’s your fitness goal is, start by gathering a baseline of performances. If you want to find your fitness level in the safest way possible, you should do a fitness test. This is where you would typically perform the following:

    • 2 minutes of running
    • 1 minute of squats
    • 1 minute of crunches
    • Finally, 1 minute of planks

    Be sure to rest approximately 30 to 60 seconds between each before moving on to the next. When you have completed this routine, write down the number of repetitions performed. As you progress through your program, you will administer the template or I call it as ‘Fit test‘ and you will notice your numbers have improved.

    You need a good area to do these exercises to avoid injury. In most cases, the major exercises that you would test are the Bench Press, Overhead Shoulder Press, Bent Over Row, Deadlift, and Back Squat. You can either choose a weight that you can do a maximum of 10 reps (with a friend to support you for safety).

    You would assess these numbers less frequently, maybe every six-to-eight weeks. That frequency should be enough, as strength another effective way is a three-minute step test. This involves the client testing their heart rate. Following this they would use a 12-inch step to step, placing both feet into it. This evolves the client testing their pre-test heart rate test. This involves the client testing their pre-test heart rate for one minute. Following this, they would use a 12-inch step-to-step, placing both feet onto it and then back down to the ground for three straight minutes at a brisk pace. At the end of the three minutes, you would assess the heart rate again for one minute. Ideally, you would test this every four-to-eight weeks before your fittest listed above.

    Editable 7 days meal and workout planner template from Monday to Saturday.
    Weekly meal and workout planner

    Execute your plan with Fitness and workout planner

    After you have found your baseline fitness level, you can now build out your personalized workout planner. Work out 150 minutes per week at a moderate intensity to be healthy. It’s important to note that you want to be balanced in your approach so that you’re at least evenly exercising each major muscle group to avoid the overuse of specific joints. Therefore, you should split your days in a few different ways, but the key is that you do so in a way that fits your lifestyle.

    Printable fitness and workout planner template has the first column which has weekdays from Monday to Saturday and rest others columns to write activity and duration.
    Fitness and workout planner

    Weekly Workout Schedule Options:

    Option 1: Three Workouts split into 50 minutes each.

    Monday:10 minutes of cardio followed by Upper Body
    Tuesday:walking, recreational sport, etc
    Wednesday:10 minutes of cardio followed by Lower Body
    Thursday:Rest Day
    Friday:15 minutes of cardio followed by a full-body workout
    Weekend:Active Rest Days

    Option 2: Four Workouts split into 40 minutes each.

    Monday:Upper Body
    Tuesday:Lower Body
    Wednesday:Rest
    Thursday:Full Body
    Friday:Cardio
    Weekend:Active Rest Days

    These weekly workout planner printable templates and images are available free to download. Share this beautiful collection with your dear and near ones. If you have any queries, feel free to contact us.

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