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How To Build a Simple Workout Plan For Life

Updated: Aug 24, 2023

Creating a simple and effective workout plan doesn't need to be complicated, but with all of the information out there, it seems like it is.

Drawing from my two decades of experience in the fitness world, where I've learned from the best coaches, trainers, and athletes, I've developed a basic weekly workout schedule that has helped me build muscle, get lean, increase endurance, and recover from injuries.

If you're looking for something super-simple, follow this straightforward plan to improve your overall fitness and maintain it for life.

The Simple Workout Plan Template

Strength Training (3 days per week)

Building muscle and strength with weights is crucial. Focus on the five main movement patterns: push, pull, squat, hinge, and core exercises. Incorporate compound movements, such as bench presses, rows, squats, deadlifts, and planks, into your routine.

Cardio (2 days per week)

One day should be dedicated to a long, slow, low-intensity cardio session (around 60 minutes). On another day, perform a moderate-intensity cardio workout for about 30 minutes. Choose activities you enjoy, such as running, rowing, biking, skiing, or swimming.

High-Intensity Interval Training (HIIT) (1 day per week)

Incorporate one HIIT session per week, focusing on pushing, pressing, pulling, squatting, jumping, and moving fast for about 20 minutes without stopping. This type of workout helps to improve cardiovascular fitness, burn fat, and increase overall athleticism.

Stretching (Every day)

Stretch every day to improve flexibility and prevent injury. Spend a few minutes in the morning, during the day, and at night, especially if you work at a desk or spend long periods sitting.

Walking (Every day)

Aim for two to three short 10-15 minute walks throughout the day, reaching a minimum of 10,000 steps. Walking helps to improve cardiovascular health, burn calories, and maintain overall well-being.


Consistency is the key to long-term success in fitness. Make a commitment to this simple workout plan, and stick to it to see lasting results.

My Last Word

Implementing this straightforward workout plan can help you build a foundation for lifelong fitness. By focusing on strength training, cardio, HIIT, stretching, and walking, you'll create a well-rounded routine that supports your overall health and well-being.

Got a question or feedback? Hit up up on Instagram.

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