4+ Workout Planner Examples & Templates [Download Now]


A workout is defined as a session of vigorous physical exercise or training. Workouts help individuals in remaining physically fit and mentally healthy. It affects skin & brain health. Workouts are good for muscles and bones and help in boosting energy levels. A regularly monitored workout and an appropriate diet can significantly contribute to weight loss. It is also believed that a regular workout session can increase the production of hormones that helps humans feel happier. People who are new to workout sincerely exercise for a few days and then quit. Sometimes due to excess work pressure and poor time management, people fail to cope up with the regular workout plan. There are examples of people who have missed out on proper development of muscles due to inappropriate workout plans.

Workout planner helps individuals in achieving regularity which is very crucial for achieving fitness results. Workout plans prevent one from under training and overtraining. Planning helps one to achieve desired results by analyzing exercises or sets that do not suit the body because working out is eventually coordinating the growth and development of your muscles. This article will cover examples and templates that can help one in preparing a workout plan.

Workout Planner Examples & Templates

1. Workout Planner Example

Details
File Format
  • PDF

Size: 209 KB

Download

Developing a workout routine can be a tiresome task. One cannot simply copy the workout schedule of a colleague because bodies of different individuals react in a different manner for a similar exercise. One cannot exercise for a longer duration from day-one and it is strictly not advisable to push one’s limits from the beginning. Our body gradually adapts exercising and hence workout plan should be made and modified accordingly. Also one does not necessarily need to go to the gym for a workout; it can be done at home or in a park. A workout planner helps in keeping one away from exhausting, inefficient, intimidating and unnecessary exercises. Once an individual understands about his/her comfort zone it will become easy to plan a workout. This file is a standard template of a monthly workout planner. It is segregated into weeks and days so that one can strategically plan and add exercises. In the beginning stage, there is no harm in consulting a trainer or a friend for an initial plan. The template also requires a monthly goal to be added at the top. This helps in comparing the results and better planning of upcoming workouts. Download this template free of cost and build your workout plan.

2. Workout Planner Example

Details
File Format
  • PDF

Size: 16 KB

Download

Before planning a workout one must decide a fixed time for the same. For deciding the workout time one should be realistic to oneself. Do not choose a time when you are lazy to wake up or exhausted after work. It is never going to help you. The other important thing about workout planning is choosing a routine. Experts say they have been following an unchanged routine of workout for decades. One must vary the type and kind of exercise but it must not damage the routine. Repetitions are crucial in workout planning. One must start from basics and then analyze what actually helps and modify the plan accordingly. This file is a basic template of workout planning. One can add plans for every day of the week for four weeks. The space for adding information is limited. It is a non-editable file hence customization is not possible. For beginners, this template can be useful for workout planning and then one can come up with a better template gradually. Owners of the gym can provide this initial template to the newly joined members with a workout plan. The template can be conveniently downloaded for free in PDF format.

3. Weekly Workout Planner

Details
File Format
  • PDF

Size: 73 KB

Download

A workout plan does not work for a longer period if one does not track the protein consumption and control the calories intake. One must also note the number of calories burned so as to track the exact efficiency of a workout plan. Developing a workout plan helps one in realizing what one has worked on and what one can move on to next. By realizing the response of the body one can decide about the much-needed break of one or two days between muscles related workouts. A weekly workout plan can help one in channelizing the energy to the required exercises. One can set an ideal goal at the beginning of the week and track the status of the goal at the end. This helps in developing confidence and enables one to know about their weak areas. This file is one of the best templates for weekly workout planning. It is a four-page template with an unusual design and format. It is a non-editable file and has to be used under the provision provided by the developer. Download this file free of cost and keep a record of the weekly workout summaries to plan better workouts every progressing week.

4. Sample Workout Planner

Details
File Format
  • PDF

Size: 22 KB

Download

A workout plan must evolve over time. People often feel dullness after exercising with the same routine week after week. Hence, a change in workout planning is highly recommended after two weeks of a plan. Revision in planning can be continued until six or eight weeks and then can be restarted. Such an activity will help in physically challenging the body and will successfully break the dull monotony of the exercise. For a few individuals, it is also observed that frequent changes in a workout plan lead to negative results. Such changes must be avoided at all costs. The ones who enjoy a predictable and same workout plan week after week can be considered as exceptions and must not change the workout plan if they are not mentally ready for it. This file is a general monthly workout planner example. One can enter details about the planned and completed exercise of each day for the entire month. It also provides a decent space at the bottom to add fitness goals.

5. Workout Planner in PDF

Details
File Format
  • PDF

Size: 74 KB

Download

The above file is a general template of workout planning for an entire week. It has provisions to enter plans for cardio, home workouts, and boot camp class. A separate row has been provided for including specific tips on flexibility/relaxation. Another two rows with title extras and off is also a part of the planner. At the end of the plan, guidelines about performing cardio and resistance training workouts are provided. It is a non-editable compact schedule available for download free of cost.

More Planners