How to Plan a Weekly Workout Board

Spending time in the gym without preparing a detailed and thought-out plan can waste precious hours. Planning your weekly workouts may be somewhat time consuming, but it is well worth the commitment. Workout programs should be predetermined based on your goals and fitness level, and keeping track of those workout sessions requires time set aside to plan and develop your weekly schedule. A workout board provides structure as you complete each exercise session.

Things You'll Need

  • Cardstock paper
  • Pencil
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Instructions

  1. Choose a Training Split

    • 1

      Draw boxes on cardstock paper to indicate one full week. Depending on your schedule, your workout week may begin on Monday or another day.

    • 2

      Mark three to five days on your cardstock. These are your workout days.

    • 3

      Choose a combination of cardiovascular and resistance-training workouts.

    • 4

      Rotate between upper- and lower-body workouts if choosing to work out four or five days a week. Do total-body workouts if selecting three workout days. Choose one or two days each week to include a minimum 30-minute cardio session. Do not work the same muscles on consecutive days.

    Record the Details

    • 5

      Write down the date noting when the workout will be done. Include the type of workout you will do, such as upper body or total body.

    • 6

      Record how much time you will spend completing each workout.

    • 7

      Keep track of the weight used for each exercise during your workouts. Write the amount on your cardstock paper to reference when reviewing your weekly progress.

    • 8

      Repeat the above process for every following week.