4-WEEK PROGRAM
Program Name:
Description of program (Purpose/Goal): (max 250 words)
Number of weeks: 4 WEEKS
- Number of workouts per week: (4)
- Number of rest days per week:(3)
Video trailer link (short explanation of program) – optional
- Paste link here:
WORKOUTS
Week 1 / DAY 1 –
- Workout Name:
- Workout Description (Purpose/Goal):
- Video trailer link (intro to workout – optional):
- Location (Home, gym, outdoors):
- Gender (Male, Female, Both):
- Workout Duration (ex. 15min – 90min):
- Level (Sedentary, Light Active, Moderately Active, Very Active, Extremely Active):
- Age Group (18-29, 30-39, 40-59, 60+):
- Category (Mind/Body/Spirit, Cardio & Sports Conditioning, Competitive training, Fitness & Health):
- Muscle Groups:
- Equipment needed: (yes/no)
** ALL FIELDS ABOVE ARE REQUIRED TO BE FILLED OUT! Workout template below is optional to use, or you can attach your own word or pdf file, but make sure each daily workout plan includes the fields above. **
Section Name:(warm up, circuit, interval, cool down, etc.)
Exercise Name / Video Link - optional / Sets / Reps / Other?
Rest (seconds):
Section Name:(warm up, circuit, interval, cool down, etc.)
Exercise Name / Video Link - optional / Sets / Reps / Other?
Rest (seconds):
Section Name:(warm up, circuit, interval, cool down, etc.)
Exercise Name / Video Link - optional / Sets / Reps / Other?
Rest (seconds):
Section Name:(warm up, circuit, interval, cool down, etc.)
Exercise Name / Video Link - optional / Sets / Reps / Other?
Rest (seconds):
WORKOUTS
Week 1 / DAY 2 –
- Workout Name:
- Workout Description (Purpose/Goal):
- Video trailer link (intro to workout – optional):
- Location (Home, gym, outdoors):
- Gender (Male, Female, Both):
- Level (Sedentary, Light Active, Moderately Active, Very Active, Extremely Active):
- Age Group (18-29, 30-39, 40-59, 60+):
- Category (Mind/Body/Spirit, Cardio & Sports Conditioning, Competitive training, Fitness & Health):
- Muscle Groups:
- Equipment needed:
** ALL FIELDS ABOVE ARE REQUIRED TO BE FILLED OUT! Workout template below is optional to use, or you can attach your own word or pdf file, but make sure each daily workout plan includes the fields above. **
Section Name:(warm up, circuit, interval, cool down, etc.)
Exercise Name / Video Link - optional / Sets / Reps / Other?
Rest (seconds):
Section Name:(warm up, circuit, interval, cool down, etc.)
Exercise Name / Video Link - optional / Sets / Reps / Other?
Rest (seconds):
Section Name:(warm up, circuit, interval, cool down, etc.)
Exercise Name / Video Link / Sets / Reps / Other?
Rest (seconds):
Section Name:(warm up, circuit, interval, cool down, etc.)
Exercise Name / Video Link / Sets / Reps / Other?
Rest (seconds):
WORKOUTS
Week 1 / DAY 3 –
- Workout Name:
- Workout Description (Purpose/Goal):
- Video trailer link (intro to workout – optional):
- Location (Home, gym, outdoors):
- Gender (Male, Female, Both):
- Level (Sedentary, Light Active, Moderately Active, Very Active, Extremely Active):
- Age Group (18-29, 30-39, 40-59, 60+):
- Category (Mind/Body/Spirit, Cardio & Sports Conditioning, Competitive training, Fitness & Health):
- Muscle Groups:
- Equipment needed:
** ALL FIELDS ABOVE ARE REQUIRED TO BE FILLED OUT! Workout template below is optional to use, or you can attach your own word or pdf file, but make sure each daily workout plan includes the fields above. **
Section Name:(warm up, circuit, interval, cool down, etc.)
Exercise Name / Video Link - optional / Sets / Reps / Other?
Rest (seconds):
Section Name:(warm up, circuit, interval, cool down, etc.)
Exercise Name / Video Link - optional / Sets / Reps / Other?
Rest (seconds):
Section Name:(warm up, circuit, interval, cool down, etc.)
Exercise Name / Video Link / Sets / Reps / Other?
Rest (seconds):
Section Name:(warm up, circuit, interval, cool down, etc.)
Exercise Name / Video Link / Sets / Reps / Other?
Rest (seconds):
WORKOUTS
Week 1 / DAY 4 –
- Workout Name:
- Workout Description (Purpose/Goal):
- Video trailer link (intro to workout – optional):
- Location (Home, gym, outdoors):
- Gender (Male, Female, Both):
- Level (Sedentary, Light Active, Moderately Active, Very Active, Extremely Active):
- Age Group (18-29, 30-39, 40-59, 60+):
- Category (Mind/Body/Spirit, Cardio & Sports Conditioning, Competitive training, Fitness & Health):
- Muscle Groups:
- Equipment needed:
** ALL FIELDS ABOVE ARE REQUIRED TO BE FILLED OUT! Workout template below is optional to use, or you can attach your own word or pdf file, but make sure each daily workout plan includes the fields above. **
Section Name:(warm up, circuit, interval, cool down, etc.)
Exercise Name / Video Link - optional / Sets / Reps / Other?
Rest (seconds):
Section Name:(warm up, circuit, interval, cool down, etc.)
Exercise Name / Video Link - optional / Sets / Reps / Other?
Rest (seconds):
Section Name:(warm up, circuit, interval, cool down, etc.)
Exercise Name / Video Link / Sets / Reps / Other?
Rest (seconds):
Section Name:(warm up, circuit, interval, cool down, etc.)
Exercise Name / Video Link / Sets / Reps / Other?
Rest (seconds):
WORKOUTS
Week 3 / DAY 1 –
- Workout Name:
- Workout Description (Purpose/Goal):
- Video trailer link (intro to workout – optional):
- Location (Home, gym, outdoors):
- Gender (Male, Female, Both):
- Level (Sedentary, Light Active, Moderately Active, Very Active, Extremely Active):
- Age Group (18-29, 30-39, 40-59, 60+):
- Category (Mind/Body/Spirit, Cardio & Sports Conditioning, Competitive training, Fitness & Health):
- Muscle Groups:
- Equipment needed:
** ALL FIELDS ABOVE ARE REQUIRED TO BE FILLED OUT! Workout template below is optional to use, or you can attach your own word or pdf file, but make sure each daily workout plan includes the fields above. **
Section Name:(warm up, circuit, interval, cool down, etc.)
Exercise Name / Video Link - optional / Sets / Reps / Other?
Rest (seconds):
Section Name:(warm up, circuit, interval, cool down, etc.)
Exercise Name / Video Link - optional / Sets / Reps / Other?
Rest (seconds):
Section Name:(warm up, circuit, interval, cool down, etc.)
Exercise Name / Video Link - optional / Sets / Reps / Other?
Rest (seconds):
Section Name:(warm up, circuit, interval, cool down, etc.)
Exercise Name / Video Link - optional / Sets / Reps / Other?
Rest (seconds):
WORKOUTS
Week 3 / DAY 2 –
- Workout Name:
- Workout Description (Purpose/Goal):
- Video trailer link (intro to workout – optional):
- Location (Home, gym, outdoors):
- Gender (Male, Female, Both):
- Level (Sedentary, Light Active, Moderately Active, Very Active, Extremely Active):
- Age Group (18-29, 30-39, 40-59, 60+):
- Category (Mind/Body/Spirit, Cardio & Sports Conditioning, Competitive training, Fitness & Health):
- Muscle Groups:
- Equipment needed:
** ALL FIELDS ABOVE ARE REQUIRED TO BE FILLED OUT! Workout template below is optional to use, or you can attach your own word or pdf file, but make sure each daily workout plan includes the fields above. **
Section Name:(warm up, circuit, interval, cool down, etc.)
Exercise Name / Video Link - optional / Sets / Reps / Other?
Rest (seconds):
Section Name:(warm up, circuit, interval, cool down, etc.)
Exercise Name / Video Link - optional / Sets / Reps / Other?
Rest (seconds):
Section Name:(warm up, circuit, interval, cool down, etc.)
Exercise Name / Video Link / Sets / Reps / Other?
Rest (seconds):
Section Name:(warm up, circuit, interval, cool down, etc.)
Exercise Name / Video Link / Sets / Reps / Other?
Rest (seconds):
WORKOUTS
Week 3 / DAY 3 –
- Workout Name:
- Workout Description (Purpose/Goal):
- Video trailer link (intro to workout – optional):
- Location (Home, gym, outdoors):
- Gender (Male, Female, Both):
- Level (Sedentary, Light Active, Moderately Active, Very Active, Extremely Active):
- Age Group (18-29, 30-39, 40-59, 60+):
- Category (Mind/Body/Spirit, Cardio & Sports Conditioning, Competitive training, Fitness & Health):
- Muscle Groups:
- Equipment needed:
** ALL FIELDS ABOVE ARE REQUIRED TO BE FILLED OUT! Workout template below is optional to use, or you can attach your own word or pdf file, but make sure each daily workout plan includes the fields above. **
Section Name:(warm up, circuit, interval, cool down, etc.)
Exercise Name / Video Link - optional / Sets / Reps / Other?
Rest (seconds):
Section Name:(warm up, circuit, interval, cool down, etc.)
Exercise Name / Video Link - optional / Sets / Reps / Other?
Rest (seconds):
Section Name:(warm up, circuit, interval, cool down, etc.)
Exercise Name / Video Link / Sets / Reps / Other?
Rest (seconds):
Section Name:(warm up, circuit, interval, cool down, etc.)
Exercise Name / Video Link / Sets / Reps / Other?
Rest (seconds):
WORKOUTS
Week 3 / DAY 4 –
- Workout Name:
- Workout Description (Purpose/Goal):
- Video trailer link (intro to workout – optional):
- Location (Home, gym, outdoors):
- Gender (Male, Female, Both):
- Level (Sedentary, Light Active, Moderately Active, Very Active, Extremely Active):
- Age Group (18-29, 30-39, 40-59, 60+):
- Category (Mind/Body/Spirit, Cardio & Sports Conditioning, Competitive training, Fitness & Health):
- Muscle Groups:
- Equipment needed:
** ALL FIELDS ABOVE ARE REQUIRED TO BE FILLED OUT! Workout template below is optional to use, or you can attach your own word or pdf file, but make sure each daily workout plan includes the fields above. **
Section Name:(warm up, circuit, interval, cool down, etc.)
Exercise Name / Video Link - optional / Sets / Reps / Other?
Rest (seconds):
Section Name:(warm up, circuit, interval, cool down, etc.)
Exercise Name / Video Link - optional / Sets / Reps / Other?
Rest (seconds):
Section Name:(warm up, circuit, interval, cool down, etc.)
Exercise Name / Video Link / Sets / Reps / Other?
Rest (seconds):
Section Name:(warm up, circuit, interval, cool down, etc.)
Exercise Name / Video Link / Sets / Reps / Other?
Rest (seconds):
WORKOUTS
Week 3 / DAY 1 –
- Workout Name:
- Workout Description (Purpose/Goal):
- Video trailer link (intro to workout – optional):
- Location (Home, gym, outdoors):
- Gender (Male, Female, Both):
- Level (Sedentary, Light Active, Moderately Active, Very Active, Extremely Active):
- Age Group (18-29, 30-39, 40-59, 60+):
- Category (Mind/Body/Spirit, Cardio & Sports Conditioning, Competitive training, Fitness & Health):
- Muscle Groups:
- Equipment needed:
** ALL FIELDS ABOVE ARE REQUIRED TO BE FILLED OUT! Workout template below is optional to use, or you can attach your own word or pdf file, but make sure each daily workout plan includes the fields above. **
Section Name:(warm up, circuit, interval, cool down, etc.)
Exercise Name / Video Link - optional / Sets / Reps / Other?
Rest (seconds):
Section Name:(warm up, circuit, interval, cool down, etc.)
Exercise Name / Video Link - optional / Sets / Reps / Other?
Rest (seconds):
Section Name:(warm up, circuit, interval, cool down, etc.)
Exercise Name / Video Link - optional / Sets / Reps / Other?
Rest (seconds):
Section Name:(warm up, circuit, interval, cool down, etc.)
Exercise Name / Video Link - optional / Sets / Reps / Other?
Rest (seconds):
WORKOUTS
Week 3 / DAY 2 –
- Workout Name:
- Workout Description (Purpose/Goal):
- Video trailer link (intro to workout – optional):
- Location (Home, gym, outdoors):
- Gender (Male, Female, Both):
- Level (Sedentary, Light Active, Moderately Active, Very Active, Extremely Active):
- Age Group (18-29, 30-39, 40-59, 60+):
- Category (Mind/Body/Spirit, Cardio & Sports Conditioning, Competitive training, Fitness & Health):
- Muscle Groups:
- Equipment needed:
** ALL FIELDS ABOVE ARE REQUIRED TO BE FILLED OUT! Workout template below is optional to use, or you can attach your own word or pdf file, but make sure each daily workout plan includes the fields above. **
Section Name:(warm up, circuit, interval, cool down, etc.)
Exercise Name / Video Link - optional / Sets / Reps / Other?
Rest (seconds):
Section Name:(warm up, circuit, interval, cool down, etc.)
Exercise Name / Video Link - optional / Sets / Reps / Other?
Rest (seconds):
Section Name:(warm up, circuit, interval, cool down, etc.)
Exercise Name / Video Link / Sets / Reps / Other?
Rest (seconds):
Section Name:(warm up, circuit, interval, cool down, etc.)
Exercise Name / Video Link / Sets / Reps / Other?
Rest (seconds):
WORKOUTS
Week 3 / DAY 3 –
- Workout Name:
- Workout Description (Purpose/Goal):
- Video trailer link (intro to workout – optional):
- Location (Home, gym, outdoors):
- Gender (Male, Female, Both):
- Level (Sedentary, Light Active, Moderately Active, Very Active, Extremely Active):
- Age Group (18-29, 30-39, 40-59, 60+):
- Category (Mind/Body/Spirit, Cardio & Sports Conditioning, Competitive training, Fitness & Health):
- Muscle Groups:
- Equipment needed:
** ALL FIELDS ABOVE ARE REQUIRED TO BE FILLED OUT! Workout template below is optional to use, or you can attach your own word or pdf file, but make sure each daily workout plan includes the fields above. **
Section Name:(warm up, circuit, interval, cool down, etc.)
Exercise Name / Video Link - optional / Sets / Reps / Other?
Rest (seconds):
Section Name:(warm up, circuit, interval, cool down, etc.)
Exercise Name / Video Link - optional / Sets / Reps / Other?
Rest (seconds):
Section Name:(warm up, circuit, interval, cool down, etc.)
Exercise Name / Video Link / Sets / Reps / Other?
Rest (seconds):
Section Name:(warm up, circuit, interval, cool down, etc.)
Exercise Name / Video Link / Sets / Reps / Other?
Rest (seconds):
WORKOUTS
Week 3 / DAY 4 –
- Workout Name:
- Workout Description (Purpose/Goal):
- Video trailer link (intro to workout – optional):
- Location (Home, gym, outdoors):
- Gender (Male, Female, Both):
- Level (Sedentary, Light Active, Moderately Active, Very Active, Extremely Active):
- Age Group (18-29, 30-39, 40-59, 60+):
- Category (Mind/Body/Spirit, Cardio & Sports Conditioning, Competitive training, Fitness & Health):
- Muscle Groups:
- Equipment needed:
** ALL FIELDS ABOVE ARE REQUIRED TO BE FILLED OUT! Workout template below is optional to use, or you can attach your own word or pdf file, but make sure each daily workout plan includes the fields above. **
Section Name:(warm up, circuit, interval, cool down, etc.)
Exercise Name / Video Link - optional / Sets / Reps / Other?
Rest (seconds):
Section Name:(warm up, circuit, interval, cool down, etc.)
Exercise Name / Video Link - optional / Sets / Reps / Other?
Rest (seconds):
Section Name:(warm up, circuit, interval, cool down, etc.)
Exercise Name / Video Link / Sets / Reps / Other?
Rest (seconds):
Section Name:(warm up, circuit, interval, cool down, etc.)
Exercise Name / Video Link / Sets / Reps / Other?
Rest (seconds):
WORKOUTS
Week 4 / DAY 1 –
- Workout Name:
- Workout Description (Purpose/Goal):
- Video trailer link (intro to workout – optional):
- Location (Home, gym, outdoors):
- Gender (Male, Female, Both):
- Level (Sedentary, Light Active, Moderately Active, Very Active, Extremely Active):
- Age Group (18-29, 30-39, 40-59, 60+):
- Category (Mind/Body/Spirit, Cardio & Sports Conditioning, Competitive training, Fitness & Health):
- Muscle Groups:
- Equipment needed:
** ALL FIELDS ABOVE ARE REQUIRED TO BE FILLED OUT! Workout template below is optional to use, or you can attach your own word or pdf file, but make sure each daily workout plan includes the fields above. **
Section Name:(warm up, circuit, interval, cool down, etc.)
Exercise Name / Video Link - optional / Sets / Reps / Other?
Rest (seconds):
Section Name:(warm up, circuit, interval, cool down, etc.)
Exercise Name / Video Link - optional / Sets / Reps / Other?
Rest (seconds):
Section Name:(warm up, circuit, interval, cool down, etc.)
Exercise Name / Video Link - optional / Sets / Reps / Other?
Rest (seconds):
Section Name:(warm up, circuit, interval, cool down, etc.)
Exercise Name / Video Link - optional / Sets / Reps / Other?
Rest (seconds):
WORKOUTS
Week 4 / DAY 2 –
- Workout Name:
- Workout Description (Purpose/Goal):
- Video trailer link (intro to workout – optional):
- Location (Home, gym, outdoors):
- Gender (Male, Female, Both):
- Level (Sedentary, Light Active, Moderately Active, Very Active, Extremely Active):
- Age Group (18-29, 30-39, 40-59, 60+):
- Category (Mind/Body/Spirit, Cardio & Sports Conditioning, Competitive training, Fitness & Health):
- Muscle Groups:
- Equipment needed:
** ALL FIELDS ABOVE ARE REQUIRED TO BE FILLED OUT! Workout template below is optional to use, or you can attach your own word or pdf file, but make sure each daily workout plan includes the fields above. **
Section Name:(warm up, circuit, interval, cool down, etc.)
Exercise Name / Video Link - optional / Sets / Reps / Other?
Rest (seconds):
Section Name:(warm up, circuit, interval, cool down, etc.)
Exercise Name / Video Link - optional / Sets / Reps / Other?
Rest (seconds):
Section Name:(warm up, circuit, interval, cool down, etc.)
Exercise Name / Video Link / Sets / Reps / Other?
Rest (seconds):
Section Name:(warm up, circuit, interval, cool down, etc.)
Exercise Name / Video Link / Sets / Reps / Other?
Rest (seconds):
WORKOUTS
Week 4 / DAY 3 –
- Workout Name:
- Workout Description (Purpose/Goal):
- Video trailer link (intro to workout – optional):
- Location (Home, gym, outdoors):
- Gender (Male, Female, Both):
- Level (Sedentary, Light Active, Moderately Active, Very Active, Extremely Active):
- Age Group (18-29, 30-39, 40-59, 60+):
- Category (Mind/Body/Spirit, Cardio & Sports Conditioning, Competitive training, Fitness & Health):
- Muscle Groups:
- Equipment needed:
** ALL FIELDS ABOVE ARE REQUIRED TO BE FILLED OUT! Workout template below is optional to use, or you can attach your own word or pdf file, but make sure each daily workout plan includes the fields above. **
Section Name:(warm up, circuit, interval, cool down, etc.)
Exercise Name / Video Link - optional / Sets / Reps / Other?
Rest (seconds):