Workout plan template

Turning up at the gym without knowing what today calls for usually ends the same way: the exercises you like most, the same muscle group repeated and others neglected. A weekly plan spreads the work across your body, leaves room for rest (which is when muscle actually grows) and takes away that doubt about what to do the moment you walk in.

This routine splits the week into push, pull and legs, with rest days spread out so you do not overload. It is not rigid: if you cannot make a day, you move the workout to another. What matters is the structure and keeping track of weights and reps, because without a log you cannot tell if you are progressing or have been stuck for months.

Each day has its workout

These are the tasks the template includes:

• Monday: push, chest, shoulders and triceps
• Tuesday: pull, back and biceps
• Wednesday: legs and glutes
• Thursday: active rest or gentle mobility
• Friday: push, chest, shoulders and triceps
• Saturday: pull, back and biceps
• Sunday: full rest to recover
• Warm up before every session to avoid injuries
• Stretch after your workout
• Log your weights and reps to track progress

How it works in Foco

On import, Foco places these workouts in the Calendar view, each day in its slot of the week. You see at a glance which muscle group is up and when you rest, and if you skip a day you drag the session to another without breaking the plan. Set it as recurring to have it ready each week.

On each workout you note the weights and reps in a text note, or dictate them by voice right after the set so you do not lose the number. If you connect Google Calendar or Outlook, you see your workouts beside the rest of your plans and line up a time that suits you to go.