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Build a weekly program
Start with a balanced split, then move days or swap any routine before applying it.
Goal
Balanced
Strength
Conditioning
Days per week
3
4
5
6
7
Training days
M
T
W
T
F
S
S
Around lifting days, pick low-impact cardio — bike, rower, elliptical — over running.
How to lay out a training week
Your week
Mon
Functional Strength
Strength · 16:00
Swap
Tue
Rest day
Wed
Full-Body HIIT
Conditioning · 9:00
Swap
Thu
Rest day
Fri
Circuit Strength
Strength · 10:00
Swap
Sat
Rest day
Sun
Rest day
Apply to My Routines