No matter your fitness level, creating a workout plan is an essential way to remain consistent and make progress towards your objectives.
It’s essential to pick a routine that fits into your lifestyle and is achievable in terms of time. Additionally, taking breaks for rest and recovery are necessary; doing so ensures your body doesn’t burn out or you feel drained after each workout.
Week 1
The initial week of this workout plan incorporates strength training with low-intensity cardio to help you build lean muscle mass and trim down fat. Each session lasts around 20 minutes, making it convenient to fit into a hectic schedule.
Additionally, you’ll learn the significance of giving your body time to recover between each workout. This is especially crucial if you have been away from the gym for some time or haven’t worked out regularly.
As a general guideline, allow 48 hours of recovery time between working the same muscle group. This will prevent you from being sidelined and also keeps your muscles from getting too sore.
Week 2
If you have been away from the gym for some time or are new to training, this plan can give you the motivation and assurance needed to get back in and see major results. A successful workout plan is essential as it helps you reach your objectives while preventing burnout and keeping you safe during each session.
This two-week workout plan offers four sessions that target both upper and lower body. Each one includes a different exercise, followed by some abs exercises for an abs workout that will help you sculpt a leaner midsection.
Week 3
We’ll continue increasing the weight and intensity on strength exercises, as well as adding in a high intensity interval training (HIIT) session for good measure. HIIT is an exercise type that alternates short bursts of intense activity with longer recovery periods.
This week we’re starting our weekly run/walk cardio session! This is an excellent way to burn calories and stretch your muscles after heavy lifting, without breaking your budget or overcommitting on time. Additionally, it ensures you don’t miss a single workout – the key is finding a schedule that fits into your lifestyle and makes you happy!
Week 4
This week you’ll continue to increase the weight on strength exercises and raise your aerobic intensity. It’s an excellent way to challenge yourself, but if you feel like taking a break, reduce it back a bit for added rest.
This week you’ll train four days in a four-day training split that hits each bodypart twice (except calves and abs, which are trained twice). Bodybuilders typically opt for this approach since it gives each muscle group enough attention.
Your cardio workouts should include both steady-state cardio and intervals, which alternate between short bursts of high intensity activity and longer rest periods. This combination helps your body recover from strength training while providing more energy to finish the work.
Week 5
This week we’re going to focus on increasing the volume of our workouts. Doing so will enhance the intensity of your training and promote strength and muscle growth.
The workout plan calls for two days of low-impact cardiovascular exercise and one full body resistance training session. You will rest four days at the beginning of the program, but that will reduce to three by its conclusion.
Your workouts will consist of squats, bench presses, deadlifts and military presses. You will perform a specific number of sets and reps for each exercise.
