Creating a gym schedule might feel overwhelming, especially when you’re not sure what exercises to do, how many days to train, or when to rest. But here’s the good news:

You don’t need a complicated plan to see real progress.
All you need is a goal, a schedule that works for you, and a few key principles to build around.

In this guide, we’ll walk you through how to make a gym schedule that’s realistic, flexible, and beginner-friendly — plus a few sample weekly routines to get you started.

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Step 1: Start With Your Goal

Before creating your gym schedule, ask yourself:

• Do I want to lose fat?
• Build muscle?
• Improve stamina?
• Feel stronger overall?

Your goal will guide everything from how many days you train to what exercises you include.

💡 Example:
If your goal is fat loss, you might prioritize full-body workouts and cardio.
If your goal is muscle gain, you’ll want a more structured strength training split.

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Step 2: Choose How Many Days You Can Train

Here’s a simple rule: Your schedule must fit your life, not the other way around.

Be honest. Can you train 2, 3, 4, or 5 times a week? You don’t have to go all-in — consistency wins.

Common options:

• 2x/week: Full-body workouts (e.g. Tue, Fri)
• 3x/week: Full-body or push/pull/legs (e.g. Mon, Wed, Fri)
• 4x/week: Upper/lower split (e.g. Mon, Tue, Thu, Fri)
• 5x/week: Body part split (e.g. Bro split: Chest, Back, Legs, etc.)

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Step 3: Pick a Workout Split (for Strength Training)

Choose a split based on your available days:

Days Available	Recommended Split	Example
2–3 days	Full-body	(2x): Full-body (3x): Full-body with different focus each day (Strength, Mobility + Core, Conditioning)
4 days	Upper/Lower	Mon: Upper, Tue: Lower Thur: Upper, Fri: Lower
5 days	Push/Pull/Legs	Mon: Push, Tue: Pull, Wed: Legs…

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Step 4: Plan Each Workout

Once you’ve chosen your workout split, it’s time to fill in the actual exercises. This is where your training becomes personalized and effective.

How to Choose Exercises:

1. Stick to the Basics: Focus on compound movements — these work multiple muscles at once and give you the most return for your time.
2. Use a Balanced Structure:
   • Start with a warm-up: Light cardio + mobility (5–10 min)
   • Main lifts: 1–2 compound movements (e.g., squats, push-ups)
   • Supportive exercises: 2–3 accessories (e.g., lunges, planks)
   • Cooldown: Stretching or foam rolling (5 min)

Example (Full-Body Workout):

• Warm-Up: Jumping jacks + hip circles (5 minutes)
• Main Lifts:
  • Bodyweight Squats (3×12)
  • Incline Push-ups (3×10)
• Accessories:
  • Glute Bridges (3×15)
  • Bird Dogs (3×12 each side)
  • Forearm Plank (3×30 seconds)
• Cooldown: Hamstring + shoulder stretches

Tips:

• Choose exercises you can perform with good form.
• Rotate exercises every 4–6 weeks to avoid plateaus.
• If you’re short on time, just pick 1 main and 1 accessory — consistency matters more than perfection.

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Step 5: Track Your Progress

If you’re not tracking, you’re guessing. Use an app, a notebook, or your phone notes to log:

• Sets
• Reps
• Weight
• How you felt

I personally train 2x a week and track everything with an app called Hevy, which makes progress easy to see. This makes it easy to see improvements and adjust your plan when needed.

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Step 6: Listen to Your Body

Training hard is important, but rest is where growth happens. If you’re feeling run-down, swap a heavy day for something lighter like walking or mobility.

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Sample Weekly Gym Schedule (Beginner-Friendly)

No matter your fitness level, the right plan helps you stay consistent and make progress. Below are sample schedules based on your availability, experience level, and training split.

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Beginner (2–3 Days/Week) — Full-Body Split

Best for those just getting started or short on time.

Example: Monday & Thursday

Day	Exercise	Sets x Reps
Squats	Bodyweight or Goblet Squat	3×12
Push-ups	Wall or Knee Push-ups	3×10
Glute Bridges		3×15
Dumbbell Rows	(or resistance band)	3×10 each arm
Plank	Hold	3×30 seconds

Note: Keep rest times between 45–60 seconds.

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Intermediate (4 Days/Week) — Upper/Lower Split

Ideal once you’ve built a foundation and want to train more frequently.

Example:

• Mon & Thu – Upper Body
• Tue & Fri – Lower Body

Upper Body Day

Exercise	Sets x Reps
Incline Push-ups	3×10–12
Dumbbell Rows	3×12
Dumbbell Shoulder Press	3×10
Bicep Curls	3×12
Tricep Dips (Bench)	3×10

Lower Body Day

Exercise	Sets x Reps
Goblet Squat	3×12
Walking Lunges	3×10 each leg
Hip Thrusts	3×15
Calf Raises	3×20
Bird Dogs	3×10 per side

Tip: Add cardio (like brisk walking or cycling) on one of your rest days if possible.

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Advanced (5 Days/Week) — Push/Pull/Legs Split

Great for those with more time and training experience.

Example:

• Mon – Push
• Tue – Pull
• Wed – Legs
• Thu – Rest
• Fri – Push
• Sat – Pull or Legs
• Sun – Rest

Push Day

Exercise	Sets x Reps
Barbell Bench Press	4×8–10
Dumbbell Shoulder Press	3×10
Tricep Dips	3×12
Lateral Raises	3×15
Push-ups (Burnout)	2 sets to failure

Pull Day

Exercise	Sets x Reps
Deadlifts	4×6
Pull-Ups or Rows	3×10
Face Pulls	3×12
Bicep Curls	3×12
Back Extensions	3×15

Leg Day

Exercise	Sets x Reps
Barbell Squats	4×8
Romanian Deadlifts	3×10
Bulgarian Split Squats	3×8 per leg
Calf Raises	3×20
Planks	3×45 seconds

Don’t overthink it — showing up consistently is already a win.

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Next Steps

• New to training? Start with our Beginner Home Workout Plan
• Struggle to stay motivated? Read How to Stay Motivated to Work Out at Home

Final Thoughts

You don’t need a fancy program or a six-day routine to get strong. A well-thought-out, consistent plan will do far more for you than overtraining or winging it.

Set your goal. Pick your days. Stick to the plan.
Whether you’re just starting or coming back after a break, you’re already ahead by building structure into your workouts.

⚠️ Disclaimer

This article is for informational purposes only and does not constitute medical or professional training advice. Always consult a certified trainer or healthcare provider before starting a new workout routine, especially if you have underlying health conditions.