Free printable
Weekly training planner
A one-page grid for fitting training, recovery, meals and real life into the same week.
How to use it
- Write in the fixed stuff first: work shifts, school runs, league nights, appointments.
- Find the open windows and place two strength sessions and your other training there.
- Add recovery on purpose: a short mobility or foam-rolling block after your hardest day.
- Plan food and water around the busiest days, not just the easy ones.
- Decide your fallback: if a session gets bumped, which day will you move it to?
The CDC recommends adults get at least 150 minutes of moderate-intensity activity a week plus muscle-strengthening activity on 2 days, which is a useful baseline when you are filling the grid.
| Mon | Tue | Wed | Thu | Fri | Sat | Sun | |
|---|---|---|---|---|---|---|---|
| Work and family (fixed) | |||||||
| Training | |||||||
| Recovery | |||||||
| Meals and water | |||||||
| Notes |
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