Best Workout Routines You Can Follow Weekly

Best workout routines are simple weekly plans you can start now, repeat for several weeks and adjust as you get stronger. A good weekly workout plan gives you a clear training day map, a session length you can stick to and a way to progress without turning your schedule into a project. The options below give you a 2 day, 3 day and 4 day setup plus quick picks for different goals, class swaps and home options.

If you want one rule that keeps this simple, pick a plan based on how many days you can truly show up this week. Then run that plan for at least four weeks before you change it.

Quick start pick a routine

You do not need the perfect plan. You need a plan you can repeat. Use these quick picks to choose a weekly workout plan in two minutes.

Choose a plan for fat loss and conditioning

Pick this if you want higher weekly movement, better cardio fitness and shorter sessions that still feel productive.

• Best choice for most schedules
  The three day full body template plus one short conditioning add on day

• Session length
  About 45 minutes for strength days, 12 to 20 minutes for conditioning

• Weekly feel
  Two to three strength sessions, one to two conditioning sessions, at least one easier day

If you want conditioning ideas that fit these plans, use this set of HIIT workout ideas and rotate one workout per week.

Choose a plan for strength and muscle

Pick this if you want to get stronger, lift with better control and see steady progress in the numbers you use.

• Best choice for steady gains
  The four day upper lower template

• Session length
  About 45 minutes

• Weekly feel
  More total sets, more focused work per body area, more recovery needs

If you are newer, start with the three day full body template for 4 to 6 weeks. Then move to four days.

Choose a plan for low impact and core

Pick this if your joints get cranky with jumping or you want a steady plan that supports back, hips and knees.

• Best choice for joint friendly training
  The three day full body template with low impact conditioning and a core focused add on day

• Session length
  35 to 45 minutes

• Weekly feel
  Strength first, walking or cycling for cardio, core work that favors control

For a focused core day that fits these plans, pull one workout from this core and ab workout guide.

Choose a plan for busy weeks with short sessions

Pick this if your week is packed and your goal is to stay consistent.

• Best choice when time is tight
  The two day template with one optional add on day

• Session length
  20 to 45 minutes

• Weekly feel
  Two full body sessions that cover everything, plus one short add on when you can

If you have a busy week and still want a solid pre session plan, use this simple pre workout food guide for quick timing and snack ideas.

The three templates that cover most goals

These templates cover the majority of people searching for a beginner workout routine, a full body workout routine or a workout split that fits real life. Each plan can be done at home or in a gym. Each plan can be run with strength only or a strength and cardio plan.

Three day full body template

This is the default choice if you want one plan that works for most goals. You train the whole body three times per week with a mix of squat, hinge, push, pull and core.

Example week

• Day 1 full body strength

• Day 2 easier cardio or rest

• Day 3 full body strength

• Day 4 easier cardio or rest

• Day 5 full body strength

• Day 6 optional conditioning or core

• Day 7 rest

Session setup for a 45 minute workout

• 5 minutes warm up

• 30 to 34 minutes strength work

• 4 minutes cool down

• Optional 5 to 10 minutes easy cardio finisher

Exercise menu you rotate through

• Squat pattern
  Goblet squat, front squat, bodyweight squat, split squat

• Hinge pattern
  Romanian deadlift, hip hinge with dumbbells, glute bridge, kettlebell deadlift

• Push pattern
  Push ups, dumbbell bench press, incline press, overhead press

• Pull pattern
  One arm row, band row, lat pulldown, assisted pull up

• Core pattern
  Dead bug, plank variation, side plank, carry

Progression that stays simple
Pick 4 to 6 exercises per day. Do 2 to 4 sets per exercise. Work in a rep range you can control, often 6 to 12 reps for strength moves and 10 to 15 for accessory moves. Add reps first. Then add a small amount of load.

Four day upper lower template

This is the cleanest workout split when you want more total work and more focus per session. You train lower body twice and upper body twice.

Example week

• Day 1 lower body strength

• Day 2 upper body strength

• Day 3 rest or easy cardio

• Day 4 lower body strength

• Day 5 upper body strength

• Day 6 optional conditioning or core

• Day 7 rest

Lower day menu

• Squat pattern
  Squat, split squat, step up

• Hinge pattern
  Romanian deadlift, hip thrust, deadlift variation

• Single leg or glute focus
  Reverse lunge, kickstand deadlift, banded glute work

• Calves or carry
  Calf raises, farmer carry

• Core
  Plank, dead bug, carry

Upper day menu

• Horizontal push
  Push ups, dumbbell press

• Horizontal pull
  Row variation

• Vertical push
  Overhead press

• Vertical pull
  Pulldown or assisted pull up

• Arms and upper back
  Curls, triceps work, rear delt work

Why this plan works
You get more weekly sets per muscle group without making any single day too long. You also get built in practice for technique since you repeat the same movement patterns twice per week.

Two day template with one optional add on day

This is the plan for consistency. Two full body days can cover everything you need for general strength, posture and fitness.

Example week

• Day 1 full body strength

• Day 2 rest or easy cardio

• Day 3 optional short conditioning

• Day 4 rest

• Day 5 full body strength

• Day 6 optional core and mobility

• Day 7 rest

Two day session menu

Day A

• Squat pattern

• Push pattern

• Pull pattern

• Hinge pattern

• Core

Day B

• Hinge pattern

• Push pattern

• Pull pattern

• Single leg pattern

• Core

Optional add on day choices

• 12 to 20 minutes conditioning intervals
  Bike, incline walk, rower or a low impact circuit

• 12 to 20 minutes core and mobility
  Planks, carries, hip mobility, thoracic rotation

This plan also works as a workout routine at home since you can do it with dumbbells, bands or bodyweight.

How to build your week without overthinking

The goal is a plan you can repeat. Your week should have hard days, easier days and at least one full rest day.

How hard to train most days

Most weeks go best when most sessions sit in the moderate hard zone. That means you finish a set feeling like you could do one to two more clean reps. You breathe hard during cardio work but you recover in a minute or two.

Use this simple weekly effort mix

• 2 to 3 days moderate hard strength work

• 1 to 2 days easier cardio or steady walking

• 0 to 2 days higher effort conditioning based on recovery

• 1 day full rest

If your sleep is short, your stress is high or your joints feel irritated, treat that as a signal to keep conditioning easier that week.

How to pick exercises that fit your goal

Your exercise choices should match the plan goal and your equipment.

If your goal is strength and muscle

• Keep the main lifts simple and repeat them weekly

• Use squat, hinge, push and pull as anchors

• Add smaller moves for glutes, upper back and arms after

If your goal is fat loss and conditioning

• Keep strength days full body and efficient

• Add one to two short conditioning sessions

• Use low impact cardio more often than jumping

If your goal is low impact and core

• Choose step ups, split squats and hinges over repeated jumping

• Use cycling, incline walking or rowing for conditioning

• Train core with planks, carries and slow control drills

If your goal is a beginner workout routine

• Pick variations you can do with full control

• Keep the exercise list short so you learn it

• Use a consistent rep range and slow tempo

How to track progress with three simple measures

You do not need a long spreadsheet. Track these three things for four weeks and you will know if the plan is working.

1. Attendance
   How many sessions you completed out of the sessions you planned

2. Performance
   One main lift number and one cardio number
   Examples
   Your goblet squat load for 8 reps, your incline walk pace for 20 minutes

3. Recovery signal
   A simple rating after each session
   Example
   Felt steady, felt drained, felt sore in joints

If attendance is low, reduce the plan to fewer days. If performance is flat for two weeks, adjust volume or load. If recovery feels poor, drop a conditioning day and add an easier day.

Warm up and cool down that match most workouts

A warm up should raise your heart rate, loosen hips and shoulders and prep the movements you will do. A cool down should bring breathing down and give your joints a calmer end to the session.

Five minute warm up sequence

Minute 1
Easy cardio
March in place, easy bike or brisk walk

Minute 2
Hip and ankle prep
Bodyweight squats to a comfortable depth and calf raises

Minute 3
Hinge and glute prep
Hip hinges with hands on hips and glute bridges

Minute 4
Upper body prep
Band pull aparts or scap push ups and arm circles

Minute 5
Movement rehearsal
One light set of your first two strength moves

If you train at home, use the same flow. The goal is heat and control, not fatigue.

Four minute cool down sequence

Minute 1
Easy walk and slow breathing

Minute 2
Hip flexor stretch and glute stretch

Minute 3
Chest opener and upper back stretch

Minute 4
Calf stretch and ankle circles

Keep stretches gentle. If you are shaky or lightheaded after conditioning, extend the easy walk to two to three minutes.

Beginner to advanced progression

A plan works best when you run it long enough to get good at it. Progression does not need fancy changes. It needs a clear next step.

Weeks one to two learn form and control

• Keep load light enough for clean reps

• Use slower reps on the way down for strength moves

• Stop sets with one to two reps left in the tank

• Keep conditioning easy to moderate so recovery stays steady

Your focus is learning the patterns. Squat, hinge, push, pull and core should feel familiar by the end of week two.

Weeks three to six add reps and sets

• Add 1 to 2 reps per set on the main lifts when form stays solid

• Add one extra set to one or two exercises per session if time allows

• Add one short conditioning session per week if you recover well

This is the phase where you build momentum. Your sessions should start feeling smoother. Your notes should show small steps forward.

Weeks seven to ten add load or harder variations

Now you change difficulty in a bigger way.

• Add small load increases on the main lifts
  Example
  Increase dumbbells by 2 to 5 pounds per hand when you can hit the top of your rep range with control

• Swap one exercise for a harder version
  Example
  Incline push ups to floor push ups, goblet squats to front loaded squats

• Keep volume steady while load rises
  That keeps total work manageable

If you train at home and you run out of heavier weights, use slower tempo, pauses at the bottom or a longer range of motion where safe.

Deload week option

If you feel run down, sleep gets worse or your joints start to complain, take a lighter week.

• Cut sets by about one third

• Keep the same exercises

• Keep conditioning easy and short

You can return the next week and keep building.

Equipment swaps and home options

A workout routine at home works best when you pick a small equipment setup and stick with it. You do not need a full gym to run these plans.

Dumbbells only version

With one pair of medium dumbbells and one pair of lighter dumbbells you can cover most needs.

Use these swaps

• Squat
  Goblet squat, dumbbell front squat, split squat

• Hinge
  Dumbbell Romanian deadlift, suitcase deadlift, glute bridge with dumbbell

• Push
  Floor press, standing overhead press, push ups

• Pull
  One arm row, chest supported row on a bench or couch edge

• Core
  Plank, dead bug, farmer carry

Tip for progress at home
Use single leg work and pauses to keep the challenge high when your weights feel light.

Bands only version

Bands are joint friendly and travel friendly. Choose one loop band and one long band with handles if possible.

Use these swaps

• Squat
  Band front squat, banded split squat

• Hinge
  Band good morning, band pull through if you can anchor it

• Push
  Band chest press anchored behind you

• Pull
  Band row anchored in front of you, band pulldown anchored overhead

• Core
  Pallof press, side plank, banded dead bug

Band tip
Step farther from the anchor to increase tension. Keep band control on the way back.

No equipment version

This is the simplest beginner workout routine when you are starting now.

Use this menu

• Squat
  Bodyweight squat, split squat to a shallow depth

• Hinge
  Hip hinge practice, single leg hip hinge with hands on hips, glute bridge

• Push
  Incline push ups on a counter, knee push ups, full push ups

• Pull
  Backpack row, towel row anchored safely or a door frame row with care

• Core
  Plank, side plank, dead bug

If pulling options are limited, make your rows slow with a pause at the top. You can also add extra upper back work with prone Y raises on the floor.

Common mistakes that stall results

Most stalls come from a few repeat patterns. Fixing them usually brings progress back quickly.

Too much HIIT in the week

HIIT can fit a strength and cardio plan, but too much higher effort work can raise soreness and reduce strength quality.

Use this simple cap

• 1 to 2 HIIT sessions per week for most people

• 3 sessions only if sleep, recovery and joints feel solid

• Keep other cardio easy, like walking or cycling

If your legs feel heavy for your next strength day, drop HIIT that week and do easy cardio instead.

Skipping pulling work

Pulling moves train upper back, lats and the muscles that help your shoulders sit in a stronger position. Many plans fall apart when pulling work is missing.

Simple fix
Match each push move with a pull move each week.

Examples

• If you press twice, row twice

• If you do overhead press, include a pulldown or assisted pull up

• Add a rear delt or upper back move once per week

Going heavy before technique is solid

Heavy load with shaky reps costs time. Your body learns the shaky pattern and you also feel beat up.

Simple fix
Use a load you can control for the full set. Film one set from the side. Look for a steady torso, smooth depth and no speed wobble. Add load when reps stay clean.

Skipping recovery basics

Recovery basics are plain but they matter.

• Sleep that is steady

• Daily steps on non training days

• Protein in meals and enough total food for your activity

• A rest day that is truly a rest day sometimes

If your week is stressful, treat your plan like a minimum effective dose. Two good sessions beat four rushed sessions.

Class swaps that keep the plan consistent

Group fitness can make consistency easier. You can swap classes into these templates if the class matches the intent of the day.

Swap ideas for strength days

Use classes that have repeated strength patterns, moderate rest and time to lift with control.

Good swaps

• Strength circuit class with dumbbells and slower sets

• Lift focused class with squats, hinges, presses and rows

• Pilates reformer strength focused class if it includes loaded lower body and upper body work

How to use the swap
Treat it as your strength day. Skip extra HIIT later that day.

Swap ideas for conditioning days

Use classes that raise heart rate without wrecking your next strength day.

Good swaps

• Indoor cycling intervals

• Rowing intervals

• Low impact cardio circuit

• Cardio class that alternates work and recovery in clear blocks

How to use the swap
If the class is higher effort, count it as your HIIT day for the week. Keep your other cardio easier.

Swap ideas for core and mobility days

Use classes that help you move better and recover.

Good swaps

• Mat Pilates

• Yoga with a steady pace

• Mobility and stretch focused class

• Core class that favors planks, carries and control work

How to use the swap
Keep it lighter than your strength days. You should leave feeling better, not crushed.

FAQ

How many days per week to train

Most people do well with 2 to 4 training days per week.

• 2 days works for maintenance and slow steady gains

• 3 days works for most goals and most schedules

• 4 days works well when you want more volume and you recover well

If you miss workouts often, drop to fewer days and make those days count. Consistency drives progress more than a perfect split.

How long until you see changes

Many people notice early changes in energy, mood and daily movement within a couple of weeks. Visible changes tend to take longer and depend on food, sleep and how steady your training is. A useful checkpoint is four weeks for habit and performance changes and eight to twelve weeks for clearer body changes.

Track what you can control. Sessions completed, loads used and how you feel during workouts will show progress before photos do.

What to do if you only have 20 minutes

Use a short full body circuit. Keep it simple and repeatable.

Example 20 minute plan

• 3 minutes warm up

• 14 minutes work
  Rotate these four moves for 30 seconds each, rest 30 seconds and keep going
  Squat variation, push up variation, row variation, plank variation

• 3 minutes cool down

If you have dumbbells, use goblet squats, one arm rows and floor presses. Keep reps smooth. Stop a set if form slips.

What to do if joints feel beat up

Pull back on impact first. Then check your weekly effort mix.

Steps that usually help

• Swap jumping for cycling, incline walking or rowing

• Keep HIIT to one session that week

• Use a smaller range of motion for squats and lunges for a week

• Add extra warm up time for hips, ankles and upper back

• Keep one full rest day

If pain is sharp, persistent or changes how you move, talk with a qualified clinician. Keep training in a way that stays comfortable while you sort out the cause.

If you want a plan you can run in person, we can help you get started at Remix Fitness and you can also check the Horsham location listing or the Plymouth Meeting location listing.