Fitness weekly schedule

How to use a fitness weekly schedule

Named rows beat hourly clocks when you care about training type, steps, meals, and recovery — not exact start times. Print it for the fridge or gym bag.

1. 1. Assign a training focus per day. Push, pull, legs, rest — click the Training row and label each day so the week has a clear split.
2. 2. Track cardio and steps in their own row. Keeps walks and conditioning visible without crowding the lifting plan.
3. 3. Use meals and sleep as accountability, not diaries. A protein target or bedtime note on the page beats a separate habit app you will ignore mid-week.
4. 4. Print weekly; adjust the split as you progress. Swap labels when you deload or change programs. The PDF is disposable — that is the point.