Stay Focused And Motivated With Daily Workout Schedules
An organized workout or weight training schedule can help keep you focused and motivated while providing a certain level of accountability.
See workouts below.
If you have a game plan mapped out and ready to go, you will be much more likely to adhere to your daily workout schedules, making your fitness goals more attainable. After all, consistency gets results.
First, decide how many days per week you will realistically devote to your weight training schedule. If you only have time for a 3 day workout routine, that’s fine, but don’t overestimate. It is important to feel the sense of accomplishment that comes with setting and achieving a goal which, in this case, is sticking to your daily workout schedules.
If you have time for a 4 day weight lifting routine or even a 5 day workout schedule, all the better. Dividing your muscle groups into a split routine will provide ample training volume for each muscle group while allowing plenty of recovery time between the specific training days of your daily workout schedules.
Use the free workout plans below to develop your individualized daily workout schedules. Swap out a different exercise for the same muscle group every 2-3 weeks.
Trainer’s Tip: Should your daily workout schedules include cardio and resistance training on the same day, lift weights first, then hit the cardio. You will need the majority of your glycogen stores for the more demanding of the two activities (weight training). Click here for 3 Day Workout Routines.
Daily Workout Schedules
4 Day Workout Schedule
Monday: Chest/Shoulders
Decline Bench Press 4 sets, 10-12 reps each.
Barbell Front Raise 4 sets, 10-12 reps each.
Dumbbell Bench Press 4 sets, 12-15 reps each.
Cable Side Raise 4 sets, 12-15 reps each.
Standing Cable Fly 4 sets, 12-15 reps each.
Wednesday: Biceps/Triceps
Overhead Dumbbell Extension 3 sets, 10-12 reps each.
Standing Cable Curl 3 sets, 10-12 reps each.
Tricep Kickback 3 sets, 12-15 reps each.
Dumbbell Hammer Curl 3 sets, 12-15 reps each.
Rope Cable Pressdown 3 sets, 12-15 reps each.
Reverse Barbell Curl 3 sets, 12-15 reps each.
Thursday: Legs
Leg Press 4 sets, 10-12 reps each.
Dumbbell Squat 4 sets, 10-12 reps each.
Step Back Lunge 4 sets, 10-12 reps each leg.
Stiff Leg Deadlift 4 sets, 10-12 reps each.
Step Up To Balance 4 sets, 12-15 reps each.
Saturday: Back/Calves
Lat Pull Down 4 sets, 12-15 reps each.
Seated Cable Row 4 sets, 10-12 reps each.
Seated Calf Raise 4 sets, 12-15 reps each.
Straight Arm Cable Pressdown 4 sets, 12-15 reps each.
Standing Calf Raise 4 sets, 12-15 reps each.
Abs- 3 times per week after weight training, 2-3 exercises, 3-4 sets each.
5 Day Workout Schedule
Monday: Chest
Barbell Bench Press 4 sets, 10-12 reps each.
Incline Dumbbell Bench Press 4 sets, 10-12 reps each.
Dumbbell Fly 4 sets, 15-20 reps each.
Plyometric Push Up 4 sets, 15-20 reps each.
Tuesday: Back
Wide Grip Pull Up 4 sets, 12-15 reps each.
Single Arm Row 4 sets, 10-12 reps each.
Incline Pull Up 4 sets, 10-12 reps each.
Lat Pull Down 4 sets, 12-15 reps each.
Wednesday: Legs
Hack Squat 4 sets, 10-12 reps each.
Lying Hamstring Curl 4 sets, 10-12 reps each.
Split Squat 4 sets, 12-15 reps each leg.
Reverse Lunge 4 sets, 12-15 reps each.
Leg Press Calf Raise 4 sets, 12-15 reps each.
Thursday: Shoulders
Arnold Press 3 sets, 10-12 reps each.
Upright Row 3 sets, 10-12 reps each.
Dumbbell Side Raise 3 sets, 10-12 reps each.
Bent Over Reverse Fly 3 sets, 12-15 reps each.
Friday: Biceps/Triceps
Overhead Barbell Extension 3 sets, 10-12 reps each.
Standing Dumbbell Curl 3 sets, 10-12 reps each.
Close Grip Bench Press 3 sets, 10-12 reps each.
Barbell 21 3 sets, 21 reps each.
Dumbbell Skull Crusher 3 sets, 12-15 reps each.
Rope Cable Curl 3 sets, 10-12 reps each.
Abs- 3 times per week after weight training, 2-3 exercises, 3-4 sets each.