Achieving and maintaining a healthy lifestyle requires a balanced approach to exercise, and a well-structured weekly gym workout plan is crucial for success. Whether you're a fitness enthusiast or a beginner, having a clear and organized plan can help you stay motivated and make consistent progress. In this article, we'll guide you through the key elements of creating a weekly gym workout plan that suits your fitness goals.

weekly gym workout plan

Part 1. 7-Day Weekly Gym Workout Plan

Here are the guidelines for the entire advanced training week. You'll have five days dedicated to lifting and two days for rest, but it's important to note that you should engage in light activity even on your designated rest days. The schedule will follow this pattern:

  • Day 1: Strength Training
  • Day 2: Cardiovascular Exercise
  • Day 3: Active Recovery or Flexibility Training
  • Day 4: High-Intensity Interval Training (HIIT)
  • Day 5: Targeted Muscle Group Training
  • Day 6: Endurance Training
  • Day 7: Rest or Active Rest

Next, we will introduce detailed everyday plan for your weekly gym workout.

Day 1: Strength Training

Start your week with a focus on strength training. This can include compound exercises like squats, deadlifts, bench presses, and overhead presses. Aim for 3-4 sets of 8-12 repetitions for each exercise. This day is crucial for building lean muscle mass and improving overall strength.

Sample Workout:

  1. Squats: 4 sets x 10 reps
  2. Bench Press: 3 sets x 12 reps
  3. Bent-Over Rows: 3 sets x 10 reps
  4. Overhead Press: 4 sets x 8 reps
  5. Plank: 3 sets x 30 seconds

Day 2: Cardiovascular Exercise

Dedicate the second day to cardiovascular workouts to improve heart health and burn calories. Options include running, cycling, swimming, or high-intensity interval training (HIIT). Aim for at least 30 minutes of continuous activity to elevate your heart rate and boost your metabolism.

Sample Cardio Workout:

  1. 5-minute warm-up (light jogging or jumping jacks)
  2. 20 minutes of HIIT (alternating between high-intensity and low-intensity intervals)
  3. 5-minute cool-down (slow jogging or walking)

Day 3: Active Recovery or Flexibility Training

On the third day, focus on active recovery or flexibility training to prevent injuries and promote muscle recovery. Activities such as yoga, Pilates, or a light swim can help maintain flexibility and reduce muscle soreness.

Sample Active Recovery/Flexibility Routine:

  1. Yoga session: 30 minutes
  2. Foam rolling: 10 minutes
  3. Light stretching: 15 minutes

Day 4: High-Intensity Interval Training (HIIT)

HIIT is an efficient way to burn calories and improve cardiovascular fitness. Incorporate explosive, high-intensity exercises with short rest periods. This workout not only boosts metabolism but also enhances endurance.

Sample HIIT Workout:

  1. Jump squats: 4 sets x 20 seconds
  2. Burpees: 3 sets x 30 seconds
  3. Mountain climbers: 4 sets x 20 seconds
  4. Rest: 1 minute between sets

Day 5: Targeted Muscle Group Training

Focus on specific muscle groups, such as arms, legs, or core, on this day. Use isolation exercises to target individual muscles and sculpt your physique.

Sample Muscle Group Training:

  1. Bicep curls: 3 sets x 15 reps
  2. Leg press: 4 sets x 12 reps
  3. Russian twists: 3 sets x 20 reps
  4. Tricep dips: 3 sets x 15 reps

Day 6: Endurance Training

Engage in longer-duration, moderate-intensity cardiovascular exercise to improve overall endurance. Activities like brisk walking, jogging, or cycling are excellent choices for this day.

Sample Endurance Workout:

  1. Brisk walking or jogging: 45 minutes
  2. Cycling: 30 minutes

Day 7: Rest or Active Rest

Give your body a day of complete rest or engage in light activities such as walking, hiking, or casual cycling. Active rest promotes blood circulation without putting excessive strain on your muscles.

Part 2. Make Your Weekly Gym Workout Plan with Boardmix

Boardmix is an innovative online whiteboard tool designed to streamline your planning process, including your weekly gym workout plan. With a plethora of drawing templates at your disposal, Boardmix allows you to visualize and organize your fitness goals effectively. Whether you're planning cardio days, strength training sessions or rest periods, our intuitive interface makes it easy for you to map out your week at a glance. Unlike traditional whiteboards, Boardmix saves your plans digitally so you can access them anytime, anywhere - perfect for those on-the-go. Start using Boardmix today and take the first step towards a more organized and efficient workout routine.

Steps to make a weekly gym workout plan with Boardmix:

1. Sign up/in to Boardmix and go to workspace.

boardmix login

2. Click the + icon on Home page to create a new board. Then from the pop-up window, choose a weekly workout plan template.boardmix weekly workout plan

3. Click Use to apply the template. On the template, you can fill you with your everyday training plan.

FAQs on Weekly Gym Workout Plan

1. What is a good weekly gym schedule?

A good weekly gym schedule is one that is well-rounded, addressing various aspects of fitness such as strength, cardiovascular health, flexibility, and recovery. The specific schedule can vary based on individual goals, fitness level, and preferences.

2. What should I hit at the gym weekly?

Achieve a balanced weekly gym routine with 2-3 days of strength training targeting major muscle groups, 3-4 days of varied cardiovascular exercises, 2 days of flexibility and mobility work, and 1-2 rest or active recovery days. Listen to your body and adjust as needed, ensuring a well-rounded and sustainable approach to fitness.

3. What is a good 5-day workout schedule?

A well-rounded 5-day workout schedule could include 3 days of strength training focusing on different muscle groups, 2 days of cardiovascular exercise like running or HIIT, and 1-2 days of rest. Incorporate flexibility exercises and listen to your body's cues for optimal results. Always consult with a fitness professional or healthcare provider before starting a new workout routine, especially if you have any health concerns.


A well-organized weekly gym workout plan is key to achieving your fitness goals. Remember to tailor the plan to your fitness level, gradually increasing intensity and incorporating variety to keep things interesting. Consistency is the key, so find a routine that works for you and stay committed to your fitness journey. Always consult with a fitness professional or healthcare provider before starting a new workout plan, especially if you have any pre-existing health conditions.

Experience a new level of organization with Boardmix, your ultimate weekly gym workout planner. Our user-friendly online whiteboard tool is packed with customizable templates that make planning your fitness routine a breeze. Don't wait, give Boardmix a try today and revolutionize the way you plan your workouts!

Join Boardmix to collaborate with your team.
Try Boardmix online Download to desktop