The example follows the week of the month: sets and minutes go up in weeks two to four, and any days after the 28th repeat week four. Check with a doctor before starting a new exercise plan if you have a health condition.
How to use a workout calendar
- Block out your rest days first, then the days you know you can train. A plan that fits your week beats an ambitious one you skip.
- Write the session on each day: what you will do and for how long, not just "gym".
- Increase one thing per week, like a few minutes of cardio or one more set, and keep the rest the same.
- Tick off each session once it's done. Missed a day? Move on to the next session instead of doubling up.
Make yours in the calendar builder
In the builder, add each session as an event (one color for strength, one for cardio) so the month shows your training pattern as colored dots, and add the details as notes, which are listed under the grid on the PDF.
Make a workout calendarWorkout Calendar FAQ
How many rest days a week do I need?
Most beginners do well with two. Avoid training the same muscle group hard on back-to-back days; easy walking on a rest day is fine.
How much exercise is recommended per week?
The US physical activity guidelines recommend at least 150 minutes of moderate aerobic activity a week plus muscle-strengthening activity on two or more days. The example plan has three strength days a week, and its cardio builds from 100 to 135 minutes a week, so add a brisk walk on a rest day to reach 150.