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How to Make a Killer Gym Schedule for the Entire Week

How to Make a Killer Gym Schedule for the Entire Week

Exercise is not just about weight loss or punishment for eating something ”bad”. It’s about improving your health, holistically. But in order to do this, a regular exercise regime can really help. 

If you can’t quite figure out the best gym schedule to suit your needs or meet your health goals, here’s our recommendation… 

The Benefits of a Diversified Gym Schedule 

The human body is pretty darn intelligent. The more time you spend doing the same workouts, the better your body will adapt to this level of exertion. In other words, the human body is designed to reach a plateau if you aren’t challenging it with diversity. 

Variety in your workout regime is important in order to grow your level of fitness and avoid plateauing. It’s a great way to keep yourself motivated when it comes to fitness, as the same old workout routine can lead to boredom and a steep decline in your commitment. 

Workout diversity includes a mixture of different variations of exercises that challenge different regions of the body. By implementing a healthy workout schedule, you can actually work out every day without injuring yourself. However, it’s important to remember that rest days or rest cycles are as important as your workouts. 

The Workout Split System 

You may have heard fitness enthusiasts talk about a ”workout split”. Generally, this terminology applies to fitness trainers, bodybuilders, and powerlifters. But today, the term can be applied to almost any workout regime. 

A split system focuses on training different regions of the body, on different days. This is usually divided into upper and lower-body training. Sometimes, this can be divided into particular muscle groups, such as quads and glutes, back and biceps, etc. But this is not as common. 

A workout split can also range in length from one person to the next. Ultimately, it’s about listening to your own body and understanding what feels good. It’s also about figuring out what fits into the schedule of your life. You want to be able to incorporate a workout schedule that is realistic and maintainable in order to stick to it!  

How to Implement a Healthy Five-Day Workout Split

Finding the right gym schedule to suit your health goals is all about balance. Remember that the same workout schedule will not suit everyone, but here’s what a relatively balanced workout regime looks like:  

Monday: Upper-Body Strength

You should aim for this session to range between 45-60 minutes, and no longer. Strength training is not everyone’s cup of tea, and the weight or squat rack may look especially daunting to some people. But strength training is super beneficial to your health, bone density and strength, and the creation of lean muscle. 

If you’re new to strength training, it’s important to start with light weights and build up from there. Don’t go too heavy from the get-go as this can only lead to muscle strain or injury. Try to switch up your strength training routine every three-four weeks in order to keep building strength. 

Tuesday: Lower-Body Strength 

Whenever you do a strength training session, you must allow those muscles to rest and recover for at least 48 hours before your work on them again. This is because your muscles develop micro-tears in them and they need time to heal and recover. These microtears and the recovery time allow your muscles to grow and strengthen. 

This is why Tuesday is a good day to focus on the lower half of your body for strength training. Try to keep this session between 30-60 minutes in length. Invest in good quality resistance bands to help fire up your leg and glute muscles. And don’t be afraid to up your weights as you gain strength. 

Wednesday: Low-Impact Full Body 

Now that you have strength trained both your upper and lower body, it’s important to treat yourself gently. Try to engage in something more low-impact as your body recovers, such as swimming, cycling, yoga, or Pilates. 

These low-impact days are crucial in allowing your muscles to recover, but it’s still a good way to work up and sweat and burn calories. Make sure these sessions are between 30-60 minutes in duration. 

Thursday: High-Intensity Interval Training (HIIT)

HIIT is well-known for its fast, intense pace. These types of workouts are a great way to get your heart rate through the roof and burn calories, too. However, it’s important not to overdo it when it comes to HIIT, as these sessions can be quite stressful on your body. Stick to HIIT sessions that are 20-30 minutes in length, because that’s all you need!

HIIT workouts are also dynamic, exciting, and efficient. They’re a great way to challenge your body and muscles and increase your cardiovascular recovery and fitness.

Friday: Full-Body Strength

Now that your muscles have recovered from their strength training, this is a good day to work on all major muscle groups. Full-body strength days should focus on your quads, hamstrings, glutes, chest, upper back, and core. 

Try to incorporate heavier compound movements that engage more than one muscle group at a time. This includes exercises such as hip thrusts, squats, deadlifts, bench presses, and rows. To engage your core, finish with plank variation exercises. 

Saturday: LISS or Rest Day 

LISS stands for low-intensity steady-state cardio. This is a good time to give your body a rest from heavy weights but still add-in some movement to your day.

Common LISS exercises include walking or hiking at a moderate pace, swimming, or cycling. Otherwise, you could use this day as a complete rest day that does not involve any form of planned exercise. 

Sunday: Rest Day 

Rest days are incredibly important to the development of your fitness. It may sound odd, but taking time off is just as important as working out. There’s no need to feel guilty about rest days. Overlooking them can actually be more detrimental to your workout routine than anything. 

Rest days allow your body to heal and recover. Your muscles get a chance to repair themselves and grow. Rest days also mean you’re less prone to injury and exercise fatigue. Don’t forget to stretch and foam roll on your rest days too.

Sign Up with Fuel Fitness and Get Your Health On-Track 

If you’re feeling motivated about this gym schedule and want to make your health a top priority, Fuel Fitness is the facility you need. Based in Mooresville, North Carolina, we offer group classes, personal training, and a well-equipped gym floor to help you meet your fitness goals. Check out our free trial offer and start today

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Holly Bosman

About Holly Bosman

Proud mom of 3 kids. Certified as a personal trainer and in Silver Sneakers. I enjoy gardening, running and reading. 

I love that my job gives me the opportunity to change people’s lives and help them achieve their goals!

Alex Wagner

About Alex Wagner

My name is Alex. I first was introduced to fitness after losing 110 lbs in high school. From there I enlisted into the marine cops where I operated heavy equipment but also coached overweight marines to get back into standard. Now I do competitive powerlifting but also coach all walks of life to find their own healthy lifestyles.

Director of Personal Training
Certifications: ISSA Personal Trainer
Experience: 3 years
Specialities: Weight loss, Strength training, Lifestyle nutrition

Nahjerrelle Graves

about Nahjerelle Graves

Fitness is Practice for life. From my 6 years of experience & combined with being an athlete for over 10 years, fitness is the closest you will get to immediate self-reflection. When the going gets tuff, who will you be for you?!

Certifications: ISSA, Expert rating, IFTA, AMP
Experience: 6 Years of training experience; former College Athlete
Specialities: Athletic Training/Muscle Gain -Total Body Training/Weight Loss

Gavin Anglin

About Gavin Anglin

Gavin is a very professional and hard-working personal trainer and nutrition consultant. His passions are faith, family friends, fitness and food. He works hard to help others achieve the highest levels of health and well-being possible.

Gavin graduated from Appalachian State University in the spring of 2021 with a Bachelor’s degree in nutrition and food. He also just recently completed the Dietetic Internship and graduate certificate program in nutrition with North Carolina Central University in Durham in the spring of 2023 to become a Registered Dietitian.

Certifications: ACEPersonal Trainer, AHA Basic Life Support training, BA in Food & Nutrition (Dietetics), NDTRs.
Experience: 6 years as Personal Trainer, 3 years NDTRs
Specialities: Lifestyle nutrition

Wanda Williams

About Wanda Williams

Hi! My name is Wanda Williams. It’s an honor and a privilege to be a part of the Fuel Fitness family.

My class is OnBeat. We do more than just dance! My class gives you an opportunity to express yourself and be a part of an awesome community without judgment. Can’t wait to meet you all!

Melissa Boorse

About Melissa Boorse

My name is Melissa. I am the Group Fitness coordinator. I have been teaching Group fitness for 8+ years. I started out as a Concept 2 Row instructor. I then began teaching indoor Cycle and now can teach a multitude of formats. I enjoy not only being a group fitness instructor, but I also enjoy the people in the classes. I love how they/we become friends and encourage one another, challenge each other, and help hold each other accountable.

Becoming an instructor has helped me to love and enjoy working out. I have now started road biking and hiking which is something I never thought I would ever enjoy doing. Getting into regular physical activity and healthy habits can lead to so many more activities, which makes life so much more enjoyable.

Abby Rex

About Abby Rex

My name is Abby and I’m a Licensed Recreational Therapist and a Certified Silver Sneakers Instructor.

I’ve worked for thirty years in Nursing Homes/Rehab Facilities and as a Silver Sneaker Instructor for eight years. Being with older adults is my jive and has always been even as a young girl.

My husband and I enjoy traveling, camping, and hiking. I’m glad to be a part of the Fuel Team!

Ryan Mitchell

About Ryan Mitchell

My name is Ryan and I love spending time with my dogs and wife.

I have been training clients for 18 years and am certified through NASM. I have recently completed a 14-month schooling/mentorship with a DR of physical therapy to become an active life professional.

An ALP is someone who offers education, and customized exercise programs based on comprehensive assessment and mentorship.

Trisha Marsh

About Trish Marsh

I started my personal fitness journey in 2017 when I lost 40 pounds in less than 2 months with diet and exercise. I made it my mission to help others the way I helped myself.

Certifications: Fitour Personal Training, Yoga, Group Fitness
Experience: 5 years
Specialities: HIIT, Cardio Dance Fitness, Pilates, Senior Fitness

Hal Roberts

About Hal Roberts

Hal is a transplant from Austin, TX. His training focuses on building a solid Mind-To-Muscle connection, mastering form, and building strength for a healthy active life.
Certifications: NASM CPT, USA Swim, USA Gymnastics
Experience: NASM CPT – 1 year; Swim – 15 years
Specialities: Functional strength training/ Fitness; Healthy aging

About Kristi Robinson

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Sonya Bryd

About Sonya Bryd

Sonya Byrd is a yoga instructor with a 200-hour certification. She has four years of experience teaching yoga flow, power yoga and deep stretch.

What she loves most about teaching is the connections made with members. She enjoys the opportunity to let members know that they are enough and are created with a purpose.

Maci Maund

About Maci Maund

Hey everyone! My name is Maci and I am very passionate about fitness and nutrition. I am a college student studying exercise science with hope to pursue a career in holistic medicine.

I am super excited to have the opportunity to instruct Row and Knockout here at Fuel.

Michelle Morton

About Michelle Morton

Hi, I’m Michelle and I have been teaching fitness classes for a little over 10 years. I love teaching in a group setting because it’s motivating to be surrounded by like-minded people and it fosters healthy competition.

Watching members go from a group of people who do not know each other when starting out, to growing into a family and people who care about one another is the best feeling.

I love watching people improve over time and helping them fall in love with moving their bodies and exercising. My goal is to make fitness FUN!

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James Day

About James Day

Originally from London, England I came to America with an athletic scholarship for swimming as well as to complete two bachelor of science degrees in Exercise Science and Sport Management.

During my time in college, I completed a Personal Training certification and also became a corrective exercise specialist. Since graduating in 2020 I have also become a certified nutrition coach. All certifications through the National Association of Sports Medicine (NASM).

Kristi Robinson

About Kristi Robinson

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