Free workout plans for 2 to 5 days a week
Pick the week that matches the days you can actually protect. Each example below is a full week: what each session focuses on, how long it takes, and where the rest days go. Follow one for four weeks, adding a little each week, then reassess.
Lire en français2 days a week
Two full-body sessions, spread apart. This is the minimum that still builds strength, and it works surprisingly well when both sessions are complete rather than rushed.
| Day | Session | Duration |
|---|---|---|
| Tuesday | Full body: squat, push, pull, core | 45-60 min |
| Thursday | Rest or 30 min easy walk | - |
| Saturday | Full body: hinge, press, row, carry | 45-60 min |
| Other days | Rest / daily activity | - |
3 days a week
The most sustainable week for most people: two strength sessions and one cardio session, each separated by a day.
| Day | Session | Duration |
|---|---|---|
| Monday | Full-body strength A | 45-60 min |
| Wednesday | Steady cardio: run, bike or swim | 30-45 min |
| Friday | Full-body strength B | 45-60 min |
| Weekend | Optional long walk | - |
4 days a week
| Day | Session | Duration |
|---|---|---|
| Monday | Lower-body strength | 50 min |
| Tuesday | Steady cardio | 35 min |
| Thursday | Upper-body strength | 50 min |
| Saturday | Longer cardio, conversational pace | 45-60 min |
5 days a week
Only worth starting once three or four days have been consistent for a month. Alternate hard and easy so the extra days add recovery-able work, not fatigue.
| Day | Session | Duration |
|---|---|---|
| Monday | Lower-body strength | 50 min |
| Tuesday | Intervals: 6 × 2 min hard / 2 min easy | 35 min |
| Wednesday | Upper-body strength | 50 min |
| Friday | Easy cardio | 35 min |
| Sunday | Long easy session | 60-75 min |
How to progress any of these weeks
- Weeks 1-3: add one set, a few reps, or 5 minutes of cardio per week.
- Week 4: cut the volume by about a third, keep the same sessions.
- Then repeat with slightly heavier loads or slightly faster cardio.
- Stop and see a doctor or physiotherapist if a session produces pain rather than fatigue.