Creating Your Weekly Workout Plan – Step by Step

You’re ready to get more consistent with your workouts but just can’t seem to get into a rhythm that works for your schedule. Or maybe, you’ve been working out for a while now, many times a week but are just not seeing results. Your weekly workout plan is full of 5, 6, 7 workouts and you’re doing them all, but you look in the mirror, frustrated that your belly looks the exact same.

Sound familiar?

As a coach and trainer, I hear from women weekly about their struggles with exercising. And honestly, they fall into two main camps:

  • Women who are having a hard time getting consistent with workouts. They’re trying so so hard to workout but most days, things get in the way (especially during the holidays) and they fall off the wagon.
  • Women who are exercising (very) consistently but aren’t seeing changes. They’re working out hard and following a strict workout program but the scale doesn’t budge, their pants don’t fit differently, and they don’t know what they’re doing wrong (make sure you’re not telling yourself one of these four lies that are keeping you from seeing results).

Now, I talk tons about consistency (if you’re struggling see here, here, and here for some of my best recommendations) but to be real, for years (and until I developed the nutrition and workout protocols I teach in #ConsistentlyLean) I struggled with working out a ton and not seeing results.

It was incredibly frustrating. And looking back, it all boiled down to two simple mistakes that would have been fixable with the right weekly workout plan (download a great one here).

(1) Doing the WRONG types of workouts and (2) OVERexercising

So many of us are working out for too long (see two reasons to shorten your workout) and working out inefficiently (create the most effective 20 minute workout using these guidelines), which keeps us from seeing results. UGH!

I’m a firm believer in working out for leveling up your workouts (tips to create an effective routine) so you can scale back the amount of time you’re exercising each week but I keep hearing from women that they’re struggling to know when they’ve done enough. They’re constantly questioning themselves and worried that they’re doing too little (or too much). And honestly, a lot of this comes from a workout program that’s not working FOR them.

So this week, I’m breaking down, step-by-step, how to create your best weekly workout plan to keep you consistent AND seeing results.

Creating your weekly workout plan

Learn to create your own workout plan, step by step. Weekly Workout Plan For Women - Weekly Workout Plan For The Gym - Weekly Workout Plan for Home

Step 1: determine how many days a week you want to workout

You first need to decide how many day per week you’d like to workout. I generally start clients on a three days a week workout plan. This is a great amount of weekly activity to start seeing physical results and start feeling different in your own skin.

Because you don’t want to work the same muscle group back-to-back, this will influence how you set up your workout split. If you’re ready to bump your routine up to 4 or 5 workout days per week, the same principles apply! 🙂

Step 2: slot in your lifting days

The first step to creating your weekly workout plan is to add your lifting days. Because lifting weights is the best way to change the shape of your body, we gotta focus on adding it first to our program. Below are my recommendations for lifting schedules.

3 day workout plan

Monday: full body weighted workout #1

Wednesday: full body weighted workout #2

Friday: full body weighted workout #3

4 day workout plan

Monday: full body weighted workout #1

Wednesday: full body weighted workout #2

Friday: full body weighted workout #3

Saturday: additional, body part specific lifting workout OR HIIT cardio, depending on your goals (more on that below)

5 day workout plan

Monday: lower body workout #1

Tuesday: upper body + abs workout #1

Wednesday: metabolic conditioning workout OR HIIT cardio, depending on your goals (more on that below)

Friday: lower body workout #2

Saturday: upper body + abs workout #2

Step 3: schedule your recovery activities

Our bodies need recovery (see why to take a rest day) and restorative activity just as much as they need workouts. That’s why it’s so important to schedule these activities in the same way that we would schedule our workouts.

Take a minute to look at your weekly workout plan to determine when and where you can add some restorative activities – think yoga, stretching, mobility work, meditation, or walking.

Step 4: add cardio based on your goals

Generally, I recommend clients lift weights 3-4x per week. Once those 3-4 workouts are scheduled, we can consider adding some cardio, most often, in the form of HIIT or MetCon. These types of cardio activities preserve muscle tissue and help raise our metabolic rate. This is different from long duration, steady state cardio (think running 5 miles) that actually can break down our hard earned muscle.

If you have fat loss goals, try adding a short HIIT cardio workout (like this one) to your schedule.

Trying to maintain your progress?Ttry adding a MetCon circuit or consider doing low intensity steady state (walking) or yoga.

If you’re training for an endurance event, add your moderate intensity steady state cardio.

Using these four steps, you can create a weekly workout plan that works for YOU and will help you see results. If you want a done for you, weekly workout plan that will help you STOP overexercising, get CONSISTENT, and see RESULTS, download my #GoldilocksFitness Program. I’ll program a week of workouts for you so that you can rest assured you’ve done enough, without overdoing it. Grab your copy below.