9 Ways to Plan Your Workout For The Month



There’s tons of ways to structure your workout for the week or month depending on your goals and training experience. You can achieve your goals in more than way, but you want to take on a new workout plan or framework that is ideal for you in terms of frequency, intensity and duration.


In this post I will list a few ways on how to organize your workouts from a bird’s eye view. This of course is not an all inclusive list. I suggest to pick a plan and try to stick with it for a month or so. After that you should move to a different one.


You have to periodically force yourself to either lift heavier, rest less between exercises or implement more advanced training techniques in order to break through plateaus. You have to give your muscles a reason to get stronger or bigger, and being on the same workout for weeks or worse, months, is not going to deliver optimal results.


This is often referred to as the overload principle. You have to continually introduce new stress to your body in order for your fitness level to improve.



Training levels:



Strength Train 3 Times A Week


workout three times a week

Strength training three times a week is the absolute minimum for a person that is relatively new or is returning back to training. I feel this is a great starting point to build off from. Having a day in between to regenerate (sleep and nutrition) would also be helpful to a beginner.


The more days you train, the more time you have to focus on individual muscle or muscle groups. But since since this approach only calls for three times a week, you would ideally do total body workouts to maximize your efforts.


Training twice a week might be good for someone that is very active outside of the gym. However, it will be almost impossible to see any significant physiological changes with that type of training frequency.


Variations of this framework:


  • You can perhaps start with 30 minute sessions the first week, then add 15 minutes more to the following one. Then by week three you will be doing three one hour sessions at the gym per week.
  • You can do 45 minutes of strength training and 15 minutes of stretching.
  • You can perhaps start on Sunday instead of Monday. Gyms are relatively empty on Sundays and this can allow a beginner to familiarize themselves with the exercises. It might even be better this way since they wouldn’t have to wait around for training equipment or machines.





Strength Train 3 Times & Walk 5 Times A Week


strength 3 days and go walking 5 days a week


There’s tons of sedentary people that workout. Working out only three times a week when you sit 8-10 or more hours per day is not going to be enough for most people. Especially if you’re already overweight or if you’re an older person.


An easy way to increase activity or caloric expenditure is to add long walks (30-60 minutes) to your week.


Should you go for a long walk after a strength training session? Sure, that would be incredibly useful but I suggest to separate your walks from your training if you can. This way you can be active in different times throughout the day, not just in one single pocket of time.


Variations of this framework:


  • Try to aim for 10,00 steps per day. There’s tons free activity trackers that you can use from the App Store or Google Play Store. The more you are walking, the less you are sitting.
  • Make your walks a social thing. Go with a loved one, your wife or with a best friend.
  • Listen to a podcast or an audio book. I highly recommend audio books from Audible.com






Strength Train 4 Times A Week


So you’ve been strength training three times a week for a while and you want to increase your intensity or activity levels. The simple and most logical way to do this is to simply introduce a fourth day of training to your routine.


With this framework you’ll be working out two days in a row and resting on the third day. I’m a huge fan of this approach. I believe most people should rest after two days of intense training. If you’re work outs are not as meaningful, then three days or even four days in a row is fine.



Variations of this framework:


  • You can dedicate two days for lower body and the other two days for upper body.
  • You’re training days can be something like Sunday, Monday, Wednesday and Friday. Tuesdays are the busiest days in gyms across America. 




Strength Train 4 Times & Walk 4 Times A Week


strength 4 times a week and walk 4 times a week


This approach calls for adding walking sessions on top of your four days of strength training. You can train in the morning and walk at night or vice versa. And as seen in the previous scenario, you would be resting after two consecutive days of training.


Variations of this framework:


  • You can dedicate two days for heavy lifting and the other two days for moderate to heavy weights.



Functional Training 4 Times A Week


functional training


Functional training includes exercises where you are using your whole body to perform a set of movements that have some positive carry over to real life. Some functional training movements can include the following: pushing, crawling, lunging, bending, pulling, jumping, squatting, twisting, climbing, running and lifting.


Some strength training movements can also be considered “functional”. But not all functional movements build significant strength.


walking lunges

The walking lunge is a good example of a functional and a strength exercise. As simple as this movement is, I often see it performed poorly because it’s not just about having the strength to lunge but also having the stability and flexibility to do so. I think this exercise is often taken for granted, but I digress.


Functional training can also be integrated into beginner routines. But I believe having a solid foundation of strength first can be very helpful.



Variations of this framework:


  • You can do four days of kettlebell training.
  • Or two days of kettlebell training and two days of Pilates. (I really like this option)
  • You can do simple but significant bodyweight exercises like pull ups or push ups with whole body dumbbell exercises like step ups or dumbbell thrusters.



Strength Training 4 Times & Stretching 5 Times A Week



We live in the midst of a digital world. A world where we consume a big majority of content sitting or laying down. Where we spend hours in front of the computer screen. The computer screen has become this double-edged sword.


For many jobs, the computer has become an essential tool in our day to day tasks. We need it. We can’t really escape it. Yes, you can try to work standing up. And some of you might even be successful doing so. This approach isn’t practical for some, for me included.


Sitting for long periods of time can make our bodies tight and tired. Working out in the digital age is not enough anymore. We need to stretch. To notice real benefits from flexibility training, you must stretch almost every day.


For this routine you will strength train four times in the morning and you will stretch those nights. The stretch session can be anywhere from 15 to 60 minutes.


Variations of this framework:


  • You can take yoga classes but this might not be a feasible approach four times a week. Instead you can take flexibility classes from the comfort of your own home by visiting romwod.com. You can also find tons of stretch routines for free on YouTube.


The Cat Camel is my favorite back stretch:







Strength Train 5 Times A Week

Strength Train 5 Times A Week


I believe a person should train 4-6 times week to notice considerable change in performance and in appearance.Five times is a sweet spot.


This person should expect to be sore throughout the week. You don’t need to be sore after every single session in order to see improvement, but it will creep up after a few days of non stop training.


One of the biggest benefits of training five times a week, is that the person can optimally train 1-2 muscle groups per day. This will also allow you to target each muscle group twice per week.


This is a must if someone is training for hypertrophy (muscle growth). Even targeting a muscle group three times a week is common.


Variations of this framework:


  • Monday: Legs, shoulders & triceps, Tuesday: Back & biceps, Wednesday: Chest & abs, Thursday: Legs, shoulders, Friday: Back, biceps & abs.




Strength Train 3 Times & Functional Training 2 Times A Week



This is more of a hybrid training plan where we take a traditional strength training approach and integrate it with a functional one. You can do exercises like barbell squats, deadlifts and bench press on strength days. And you can do exercises like kettlebell swings, single leg squats and pull ups on functional days.



Variations of this framework:


  • You can do compound exercises three days of the week and kettlebell training in days in between.
  • You can do bodybuilding inspired workouts and more athletic movements and circuits in days in between.




Strength Train 5 Times & Cardio Training 3 Times A Week




This framework consists of working out twice a day, three times a week. This can be difficult to accomplish for people that have busy professional lives.


Though for the best results in terms of body composition you should include strength and cardio into your training plan. They can be effective on their own, but combining these training methods can deliver even better results.


Training twice a day can be very tough. It is important to consider a sound diet and rest process as well.



Variations of this framework:


  • Lower the intensity of the strength training sessions on the days that you also have to do cardio. You don’t want two physically demanding sessions on the same day.
  • You can do two days of running/jogging and one day of a sport of your choosing like basketball or racquetball.









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