Part 4 - Craft Your Workout Plan

Build Your Exercise Plan: Start Simple and Strong

You checked your fitness level in Part 1, set your goals in Part 2, and planned your diet in Part 3. Now it’s time to craft your workout plan and make those goals happen. Want to lose 10 pounds, add 15 push-ups, or trim your waist? Exercise works with your diet—it’s about starting out simple. This section is for beginners or those at a medium level with routines that build strength and burn fat. Studies show regular exercise cuts heart disease risk by 30% (Circulation, 2018) and boosts your mood. As you get stronger, you’ll need more weight, reps, and equipment to make bigger gains with hardcore routines. You can explore those advanced plans elsewhere on this site. For now, write your beginner or medium plan in your Part 1 notebook and check progress every 4-6 weeks to stay on track.

Why Exercise Matters

Diet leads for weight loss, but exercise makes you stronger and healthier. A 150-pound person burns about 200 calories walking 30 minutes, helping your Part 3 calorie deficit. It also builds muscle, which is key for goals like “20 squats in 4 weeks” from Part 2. Mixing strength and cardio improves your heart, endurance, and energy. That’s great for daily tasks like carrying groceries or climbing stairs. Without exercise, you might lose weight but stay weak or tired. With it, you shape your body and feel better. Your Part 1 scores showed where you start. This plan helps you grow from there.

How to Craft Your Workout Plan: Step-by-Step

A good plan matches your goals, fitness level, and what you have: your body, dumbbells, or a gym. Here’s how to build it with plenty of detail:

Step 1: Pick Your Goal Type

Start with your Part 2 goals since they guide your focus.

Lose Weight: Use cardio like walking or jogging to burn calories, plus some strength to keep muscle.

Build Muscle: Use strength like squats to grow stronger.

Get Fitter Overall: Mix cardio and strength for endurance and power.

Example: “Lose 5 pounds in 6 weeks” means more cardio. “15 push-ups” means more strength. Write your goal type in your notebook.

Step 2: Choose Your Days and Time

Pick how many days you can exercise. Three to 5 is best for starting out. Busy? Try 3. More time? Go for 5. Sessions should be 30-60 minutes.

3 Days: Monday, Wednesday, Friday work well for beginners.

4 Days: Monday, Tuesday, Thursday, Friday add variety.

5 Days: Monday to Friday cover more goals.

Fit it to your life. Mornings at 7-8 AM or evenings at 6-7 PM work well. Write your days and times in your notebook.

Step 3: Pick Your Exercises

Choose moves based on Part 1 scores and Part 2 goals. Split them into strength and cardio. Here are beginner/medium options for body-weight only, body-weight + dumbbells, and full gym, with body parts targeted:

Strength Exercises (Body-Weight Only): Build muscle with no gear. Pick 2-4 per workout.

Push-Ups: Chest, shoulders, triceps, core. Start with Part 1 max, add 1-2 weekly.
Squats: Quads, hamstrings, glutes, core. Use body weight, add reps over time.
Plank: Core, shoulders. Hold Part 1 time, add 5-10 seconds weekly.
Lunges: Quads, hamstrings, glutes. Step forward, 10 per leg.
Pull-Ups: Back, biceps, shoulders. Use a bar if available, start with 1-3 or assisted.

Strength Exercises (Body-Weight + Dumbbells): Build muscle with dumbbells; you’ll need a set (5-15 lbs). Pick 2-4 per workout.

Dumbbell Squats: Quads, hamstrings, glutes. 5-15 lbs, 8-12 reps.
Dumbbell Rows: Upper back, biceps. 5-15 lbs per arm, 10 reps.
Dumbbell Overhead Press: Shoulders, triceps. 5-10 lbs, 8-12 reps.
Dumbbell Bench Press: Chest, triceps, shoulders. 10-15 lbs, 8-12 reps.

Strength Exercises (Full Gym): Build muscle with gym gear. Pick 2-4 per workout.

Barbell Squats: Quads, hamstrings, glutes. Start 20-45 lbs, 5-10 reps.
Barbell Bench Press: Chest, triceps, shoulders. 20-45 lbs, 5-10 reps.
Barbell Deadlifts: Back, hamstrings, glutes. 20-50 lbs, 5 reps.
Lat Pulldowns: Back, biceps. Gym machine, 20-40 lbs, 8-12 reps.

Cardio Exercises (Body-Weight Only): Burn calories with no gear. Pick 1-2 per workout.

Walking: Full body, heart. Part 1 pace, cut 1-2 minutes weekly. Progress to jogging as it gets easy.
Running (in place): Legs, heart. 5-15 minutes, steady pace—great indoors.
Jumping Jacks: Full body, heart. 1-3 minutes, no gear needed.
Stair Climbing: Legs, heart. 5-15 minutes if you have stairs, steady pace.
Jump Rope: Full body, heart. 5-15 minutes, start slow with a rope.
Burpees: Full body, heart. 1-3 minutes, mix strength and cardio.

Cardio Exercises (Body-Weight + Equipment): Burn calories with basic gear. Pick 1-2 per workout.

Jogging (Treadmill): Legs, heart. 10-20 minutes, adjust speed if available.
Biking (Stationary): Legs, heart. 15-30 minutes, bike or machine if you have one.
Elliptical: Full body, heart. 15-25 minutes, low impact if you own one.

Write 4-6 exercises for each workout day in your notebook. Choose body-weight, dumbbells, or gym based on what you have.

Step 4: Set Reps, Sets, and Time

Decide how much based on your Part 1 level. Keep it simple for starting out.

Strength (Body-Weight): 2-3 sets of 8-15 reps. Rest 1-2 minutes between sets. Example: 3 sets of 10 push-ups.

Strength (Dumbbells): 3 sets of 8-12 reps. Rest 1-2 minutes. Example: 3 sets of 10 dumbbell squats (10 lbs).

Strength (Gym): 3-5 sets of 5-10 reps. Rest 1-2 minutes. Example: 5 sets of 5 barbell squats (25 lbs).

Cardio: 15-30 minutes. Start with Part 1 pace, speed up weekly. Example: Walk 20 minutes, aim for 18 next week.

Adjust for you. If 5 push-ups was “needs work,” do 2 sets of 5. If 60-second plank was “fit,” try 2 sets of 75 seconds. Write reps, sets, and times in your notebook.

Step 5: Plan Progression

Get better over time with small increases. Experts call this progressive overload.

Strength (Body-Weight): Add 1-2 reps or tougher versions (e.g., pull-ups to assisted) every 1-2 weeks. Example: 10 squats to 12, then 14.

Strength (Dumbbells/Gym): Add 2-5 lbs or 1-2 reps every 1-2 weeks. Example: 10 lb dumbbell rows to 15 lbs.

Cardio: Cut 30 seconds off time or add 2-5 minutes weekly. Example: 18-minute mile to 17:30. Progress from walking to jogging when walking feels easy.

Track it. Too easy? Add more. Too hard? Slow down. Write weekly changes in your notebook. As you progress, you’ll need more weight, reps, and equipment for bigger gains. Check other posts on this site for advanced routines.

Step 6: Warm Up and Cool Down

Start and end safely to avoid injury and recover well.

Warm-Up: 5-10 minutes easy. Walk slow, march in place, or stretch arms/legs. Gets your body ready.

Cool-Down: 5-10 minutes after. Walk slow, stretch legs (touch toes), arms (pull across chest). Helps you wind down.

Write these into your plan. Aim for 5 minutes each per workout.

Workout Plans: Beginner to Medium

Here are 10 plans—4 body-weight, 3 body-weight + dumbbells, 3 full gym—based on Part 2 goals. Pick one or adjust:

Plan 1: Beginner Living Room Cardio (Body-Weight, 3 Days/Week, 30 Min)

Monday:

Warm-Up: 5 min march in place
Jump Rope: 10 min (start slow, use imaginary rope if needed)
Burpees: 2 min
Running (in place): 10 min steady pace
Cool-Down: 3 min stretch

Wednesday:

Warm-Up: 5 min walk
Jumping Jacks: 3 min
Squats: 3 sets of 10 (light strength bonus)
Stair Climbing (or step-ups on a chair): 10 min
Cool-Down: 3 min stretch

Friday:

Warm-Up: 5 min march in place
Burpees: 2 min
Jump Rope: 10 min
Running (in place): 10 min steady pace
Cool-Down: 3 min stretch

Why: Burns calories in a living room while watching TV.

Plan 2: Beginner Living Room Muscle Building (Body-Weight, 3 Days/Week, 30 Min)

Monday:

Warm-Up: 5 min march in place
Squats: 3 sets of 12
Push-Ups: 3 sets of Part 1 max + 1
Plank: 2 sets of Part 1 time + 5 sec
Cool-Down: 5 min stretch

Wednesday:

Warm-Up: 5 min walk
Lunges: 3 sets of 10 per leg
Pull-Ups: 2 sets of 1-3 (use a door frame bar if possible, or skip)
Burpees: 2 min
Cool-Down: 5 min stretch

Friday:

Warm-Up: 5 min march in place
Squats: 3 sets of 12
Push-Ups: 3 sets of Part 1 max + 1
Plank: 2 sets of Part 1 time + 5 sec
Cool-Down: 5 min stretch

Why: Builds muscle in a living room while watching TV.

Plan 3: Beginner Weight Loss (Body-Weight, 3 Days/Week, 45 Min)

Monday:

Warm-Up: 5 min walk
Walking: 25 min brisk (Part 1 pace, cut 1 min weekly)
Squats: 3 sets of 8
Plank: 2 sets of Part 1 time + 5 sec
Cool-Down: 5 min stretch

Wednesday:

Warm-Up: 5 min march in place
Jump Rope: 10 min (start slow)
Lunges: 3 sets of 8 per leg
Push-Ups: 2 sets of Part 1 max
Cool-Down: 5 min stretch

Friday:

Warm-Up: 5 min walk
Walking: 25 min brisk
Squats: 3 sets of 8
Jumping Jacks: 2 min
Cool-Down: 5 min stretch

Why: Burns calories, adds light strength.

Plan 4: Beginner Muscle Building (Body-Weight, 3 Days/Week, 50 Min)

Monday:

Warm-Up: 5 min walk
Squats: 3 sets of 10
Push-Ups: 3 sets of Part 1 max + 1
Plank: 3 sets of Part 1 time + 5 sec
Walking: 15 min
Cool-Down: 5 min stretch

Wednesday:

Warm-Up: 5 min march in place
Lunges: 3 sets of 10 per leg
Pull-Ups: 3 sets of 1-3 (or assisted)
Jumping Jacks: 2 min
Cool-Down: 5 min stretch

Friday:

Warm-Up: 5 min walk
Squats: 3 sets of 10
Push-Ups: 3 sets of Part 1 max + 1
Burpees: 2 min
Cool-Down: 5 min stretch

Why: Builds strength simply.

Plan 5: Beginner Weight Loss (Body-Weight + Dumbbells, 3 Days/Week, 45 Min)

Note: You’ll need a set of dumbbells (5-15 lbs).

Monday:

Warm-Up: 5 min walk
Walking: 25 min brisk (Part 1 pace, cut 1 min weekly)
Dumbbell Squats: 3 sets of 10 (5-10 lbs)
Plank: 2 sets of Part 1 time + 5 sec
Cool-Down: 5 min stretch

Wednesday:

Warm-Up: 5 min march in place
Jump Rope: 15 min (start slow)
Dumbbell Rows: 3 sets of 10 (5-10 lbs)
Push-Ups: 2 sets of Part 1 max
Cool-Down: 5 min stretch

Friday:

Warm-Up: 5 min walk
Walking: 25 min brisk
Dumbbell Overhead Press: 3 sets of 8 (5-10 lbs)
Jumping Jacks: 2 min
Cool-Down: 5 min stretch

Why: Burns calories, adds strength.

Plan 6: Beginner Muscle Building (Body-Weight + Dumbbells, 3 Days/Week, 50 Min)

Note: You’ll need a set of dumbbells (5-15 lbs).

Monday:

Warm-Up: 5 min walk
Dumbbell Squats: 3 sets of 10 (5-10 lbs)
Push-Ups: 3 sets of Part 1 max + 1
Plank: 3 sets of Part 1 time + 5 sec
Walking: 15 min
Cool-Down: 5 min stretch

Wednesday:

Warm-Up: 5 min march in place
Dumbbell Rows: 3 sets of 10 (5-10 lbs)
Lunges: 3 sets of 10 per leg
Jumping Jacks: 2 min
Cool-Down: 5 min stretch

Friday:

Warm-Up: 5 min walk
Dumbbell Bench Press: 3 sets of 10 (10-15 lbs)
Squats: 3 sets of 10
Burpees: 2 min
Cool-Down: 5 min stretch

Why: Builds strength with light gear.

Plan 7: Medium Muscle Building (Body-Weight + Dumbbells, 4 Days/Week, 60 Min)

Note: You’ll need a set of dumbbells (5-15 lbs).

Monday (Upper Body):

Warm-Up: 5 min walk
Push-Ups: 3 sets of 12
Dumbbell Rows: 3 sets of 10 (10-15 lbs)
Dumbbell Overhead Press: 3 sets of 10 (5-10 lbs)
Plank: 3 sets of Part 1 time + 10 sec
Jogging (in place): 15 min
Cool-Down: 5 min stretch

Tuesday (Lower Body):

Warm-Up: 5 min march in place
Dumbbell Squats: 3 sets of 12 (10-15 lbs)
Lunges: 3 sets of 10 per leg
Jump Rope: 15 min
Cool-Down: 5 min stretch

Thursday:

Warm-Up: 5 min walk
Dumbbell Bench Press: 3 sets of 10 (10-15 lbs)
Push-Ups: 3 sets of 12
Plank: 3 sets of Part 1 time + 10 sec
Jogging (in place): 15 min
Cool-Down: 5 min stretch

Friday:

Warm-Up: 5 min march in place
Dumbbell Squats: 3 sets of 12 (10-15 lbs)
Lunges: 3 sets of 10 per leg
Burpees: 2 min
Cool-Down: 5 min stretch

Why: Muscle focus with gear.

Plan 8: Starting Strength (Full Gym, Beginner Muscle, 3 Days/Week, 60 Min)

Note: Needs a gym with barbells. Beginner strength classic.

Monday (Workout A):

Warm-Up: 5 min walk
Barbell Squats: 3 sets of 5 (start 20-45 lbs, add 5 lbs weekly)
Barbell Bench Press: 3 sets of 5 (20-45 lbs)
Barbell Deadlifts: 1 set of 5 (20-50 lbs)
Jogging (treadmill): 15 min
Cool-Down: 5 min stretch

Wednesday (Workout B):

Warm-Up: 5 min march in place
Barbell Squats: 3 sets of 5
Barbell Overhead Press: 3 sets of 5 (20-35 lbs)
Pull-Ups: 3 sets of 3 (assisted if needed)
Cool-Down: 5 min stretch

Friday: Repeat Workout A. Alternate A/B weekly.

Why: Builds strength fast.

Plan 9: 5×5 Routine (Full Gym, Medium Muscle, 3 Days/Week, 60 Min)

Note: Needs a gym with barbells. Balanced muscle builder.

Monday:

Warm-Up: 5 min walk
Barbell Squats: 5 sets of 5 (start 25-50 lbs, add 5 lbs weekly)
Barbell Bench Press: 5 sets of 5 (20-45 lbs)
Lat Pulldowns: 5 sets of 5 (20-40 lbs)
Jogging (treadmill): 15 min
Cool-Down: 5 min stretch

Wednesday:

Warm-Up: 5 min march in place
Barbell Squats: 5 sets of 5
Barbell Overhead Press: 5 sets of 5 (20-35 lbs)
Barbell Deadlifts: 5 sets of 5 (20-50 lbs)
Cool-Down: 5 min stretch

Friday: Repeat Monday. Alternate with Wednesday weekly.

Why: Full-body strength or medium goals.

Plan 10: Medium Fitness (Full Gym, 5 Days/Week, 60 Min)

Note: Needs a gym with barbells and cardio machines.

Monday:

Warm-Up: 5 min walk
Jogging (Treadmill): 20 min (Part 1 pace + 1 mph)
Barbell Bench Press: 3 sets of 10 (20-45 lbs)
Plank: 3 sets of Part 1 time + 10 sec
Cool-Down: 5 min stretch

Tuesday:

Warm-Up: 5 min march in place
Barbell Squats: 3 sets of 12 (25-50 lbs)
Lat Pulldowns: 3 sets of 10 (20-40 lbs)
Biking (Stationary): 20 min
Cool-Down: 5 min stretch

Wednesday:

Warm-Up: 5 min walk
Elliptical: 20 min
Barbell Overhead Press: 3 sets of 10 (20-35 lbs)
Barbell Deadlifts: 3 sets of 8 (20-50 lbs)
Cool-Down: 5 min stretch

Thursday:

Warm-Up: 5 min march in place
Jogging (Treadmill): 20 min
Push-Ups: 3 sets of 12
Plank: 3 sets of Part 1 time + 10 sec
Cool-Down: 5 min stretch

Friday:

Warm-Up: 5 min walk
Barbell Squats: 3 sets of 12 (25-50 lbs)
Lat Pulldowns: 3 sets of 10 (20-40 lbs)
Burpees: 2 min
Cool-Down: 5 min stretch

Why: Mixes cardio and strength. Fits overall fitness goals.

Tips to Make Workouts Work

Start Where You Are: Use Part 1. Five squats means 5. Build slow.

Stick to It: Pick days you can do. No 5-day plan if you’re too busy.

Mix It Up: Swap walking for jogging monthly. Keeps it fresh.

Add Weight Smart: If 10 squats are easy—add 5 lbs. Don’t jump high.

Rest Between Sets: One to 2 minutes. Keeps form steady.

Track Everything: Log reps, times, weights. Check monthly progress.

Listen to Your Body: Sore? Rest a day. Don’t push too hard.

Use What You Have: No dumbbells? Try water bottles. Works fine.

Stay Safe: Form matters. Knees over toes in squats, back straight in rows.

Grow Steady: Add 1 rep or 5 seconds weekly. Small steps win big.

Your Next Step

Your workout plan is ready. Start it now. Part 5, “Unleash Your Edge,” helps you stay motivated to keep pushing. Read it next. Your fitness journey is building. Make it strong.

Go to Part 5