Introduction to the Fitness Planner:

Process Street - Fitness Planner

Staying fit and healthy is a crucial part of having a happy and successful life

Regular exercise is proven to benefit your mental health and can improve your self-esteem.

In this Process Street fitness planner checklist, you'll find a sample weekly workout routine. This covers a 3-days-on-1-day-off exercise schedule which you can follow to get you started. 

We have also built in an area in task number four where you can create your own custom weekly workout plan. 

Pick either the example plan or your custom one and document your progress each day through the daily training tasks. 

You can record whether you did your allocated exercise, what you struggled with, and extra notes.

You can then use this data in future to better understand your strengths and weaknesses, allowing you to iterate your process to maximize its effectiveness.

Watch this video below for some inspiration!

Carly Rowena - How to Create a Workout Plan!

Planning:

Read our example exercise routine

Fitness Planner Beach Run

This sample workout uses the structure of 3 days of exercising followed by a rest day.

Repeat ad infinitum. 

This workout is appropriate for anyone who wants to build some muscle and lose some weight. There's a balance to this plan which allows it to be appropriate for anyone. 

Of course, if you have specific goals you want to achieve, you can take this structure and iterate it in task 4 to fully target your aims. 

Let's start!

First off, it's recommended that you warm up and warm down for each training period. Don't do the exercise too late in the evening otherwise you may disrupt your sleep. Lastly, remember to take 30-second breaks between sets.

Each day, perform 2 cardio workouts with each lasting no more than an hour. Vary these to suit what you feel like or have access to that day. You can be swimming, running, cycling, or playing team sports.

Make the cardio something you really enjoy to keep your whole aerobic system functioning at a high level, and top it up with these more specialised gym plans.

Monday

Chest and Triceps

We have 4 exercises to focus on the chest:

- Incline dumbbell press
- Flat dumbbell press
- Incline flys
- Pec deck

For each, do 3 sets of 12 reps each. 

Triceps:

- Skull crushers
- Rope extensions
- Straight bar pushdowns

For each, do 3 sets of 12 reps each. 

Finish with a quick ab workout:

- Rope crunch
- Hanging knee raise

Do 4 sets of 20 reps each.

Rope Crunch Demonstration

Tuesday

Back and Biceps

Back:

- Wide grip chins
- Wide grip rows
- Narrow grip pulldown
- Hyper extensions

Do 3 sets of 12 reps.

Biceps:

- Concentration curls
- EZ bar curl

Do 4 sets of 12 reps

Inside Grip EZ Curl Demonstration

Wednesday

Legs and Shoulders

Legs:

- Squats
- Leg extensions
- Leg curls
- Stiff leg deadlifts
- Seated calf raise

Do 3 sets of 12 reps.

Shoulders:

- Dumbbell shoulders press
- Cable lateral raise
- Reverse cable fly
- Smith machine shrugs

Do 3 sets of 12 reps.

Abdominals:

- Rope crunch
- Hanging knee raise

Smith Machine Shrugs Demonstration

Take Thursday as a Rest Day

You deserve this.

Build your own custom weekly plan

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Training:

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Sources:

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