Printable Gym Schedule Template

printable gym schedule template

Starting a fitness journey can be an overwhelming task, but having a well-structured gym schedule can make all the difference. Whether you are a beginner or a seasoned gym-goer, having a plan in place helps you stay organized and motivated.

In this guide, we will walk you through the steps of creating and following a gym schedule that works for you. From setting goals to finding the right exercises, we’ve got you covered.

Setting Goals for Your Gym Schedule

Before diving into creating a gym schedule, it’s important to set clear and realistic goals. Ask yourself what you want to achieve through your workouts. Are you looking to lose weight, gain muscle, improve endurance, or simply stay fit? Knowing your goals will help you tailor your gym schedule accordingly. It will also serve as a motivation factor throughout your fitness journey.

Once you have identified your goals, it’s time to determine how many days a week you can commit to going to the gym. Be honest with yourself about your availability and make sure to choose a realistic number. Consistency is key, so it’s better to start with fewer days and gradually increase them as you progress.

Designing Your Gym Schedule

Now that you have a clear understanding of your goals and availability, it’s time to design your gym schedule. Here are some key factors to consider:

1. Choosing the Right Workout Split

The first step in designing your gym schedule is choosing the right workout split. This refers to how you will divide your workouts throughout the week. There are various options to choose from, such as:

  • Full-body workouts: This involves working all major muscle groups in a single session. It is a great option for beginners or those with limited time.
  • Upper/lower body split: This involves alternating between upper-body and lower-body workouts on different days.
  • Push/pull/legs split: This involves dividing your workouts into push exercises (chest, shoulders, triceps), pull exercises (back, biceps), and leg exercises.
  • Body part split: This involves dedicating each day of the week to a specific muscle group, such as the chest, back, legs, etc.

Choose a workout split that aligns with your goals and preferences. If you’re unsure, it’s always a good idea to consult with a fitness professional.

2. Selecting the Right Exercises

Once you have chosen your workout split, it’s time to select the right exercises for each session. Consider both compound exercises (which target multiple muscle groups) and isolation exercises (which target specific muscles). This will ensure a well-rounded workout that targets all areas of your body.

Research different exercises or consult with a personal trainer to find the ones that are most effective for your goals. It’s also important to choose exercises that you enjoy doing, as this will increase your chances of sticking to your gym schedule in the long run.

3. Incorporating Cardiovascular Exercise

In addition to strength training, it’s important to incorporate cardiovascular exercise into your gym schedule. This can include activities such as running, cycling, swimming, or using the elliptical machine. Aim for at least 150 minutes of moderate-intensity cardio or 75 minutes of vigorous-intensity cardio per week.

Cardiovascular exercise not only helps with weight loss but also improves heart health, endurance, and overall fitness levels. Choose activities that you enjoy and vary them to keep your workouts interesting.

4. Allotting Time for Warm-up and Cool-down

Don’t forget to allocate time for warm-up and cool-down exercises in your gym schedule. Warming up helps prepare your body for exercise by increasing blood flow to your muscles and loosening your joints. Cool-down exercises, on the other hand, help your body gradually return to its resting state and prevent post-workout muscle soreness.

Include dynamic stretches, light cardio, and mobility exercises in your warm-up routine. For your cool-down, focus on static stretches and deep breathing exercises. Both warm-up and cool-down should take around 5-10 minutes each.

printable gym schedule template sample
printable gym schedule template sample
example of printable gym schedule template
example of printable gym schedule template
printable gym schedule template example
printable gym schedule template example
sample of printable gym schedule template
sample of printable gym schedule template

Following Your Gym Schedule

Creating a gym schedule is just the first step; the real challenge lies in following it consistently. Here are some tips to help you stay on track:

1. Find an Accountability Partner

Having someone to hold you accountable can significantly increase your chances of sticking to your gym schedule. Find a workout buddy or join a fitness group where you can support and motivate each other. Knowing that someone is counting on you will make it harder to skip a workout.

2. Make It a Habit

Consistency is key when it comes to fitness. Try to make going to the gym a habit by scheduling your workouts at the same time each day or week. Treat it as an important appointment that you cannot miss. The more you stick to your gym schedule, the easier it will become.

3. Track Your Progress

Tracking your progress is a great way to stay motivated and see how far you’ve come. Keep a workout journal or use a fitness app to record your workouts, weights lifted, and any other relevant data. Celebrate your achievements along the way and use them as motivation to keep going.

4. Be Flexible

While it’s important to stick to your gym schedule, it’s also important to be flexible. Life happens, and there may be days when you can’t make it to the gym. Instead of getting discouraged, find alternative ways to stay active, such as going for a walk or doing a home workout. Remember, any form of physical activity is better than none.


Creating and following a gym schedule is essential for reaching your fitness goals. By setting clear goals, designing a well-structured schedule, and staying consistent, you can make the most out of your workouts and see significant progress. Remember, it’s all about finding a balance that works for you and enjoying the journey towards a healthier and stronger you.

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