Free workout plan
8-Week Strength & Cardio Plan
A progressive plan that combines resistance training, low-impact cardio and recovery.
Duration
8 weeks
Level
Beginner–intermediate
Frequency
4 days
Equipment
Dumbbells or gym machines
Plan overview
This plan is designed around repeatable sessions, sensible recovery and gradual progression. Begin with loads that leave roughly two to four good repetitions in reserve. Technique and consistency come before intensity.
Weekly schedule
Monday
Lower body
Squat · hinge · split squat · calf raise · core, 2–3 sets each
Tuesday
Zone 2 cardio
25–40 minutes at a pace where short sentences feel comfortable
Thursday
Upper body
Chest press · row · overhead press · pulldown · carry, 2–3 sets each
Saturday
Full body + intervals
Four compound movements, then 6 rounds of 30 sec brisk / 90 sec easy
Warm-up
- • Complete 5 minutes of easy cardio
- • Move the joints used in the session through a comfortable range
- • Perform 1–2 lighter sets before the first two strength exercises
Recovery
Keep Wednesday, Friday, and one weekend day easy. If strength performance drops for more than a week, reduce interval volume or remove one set before adding more work.
Sets, reps and rest
Unless the schedule states otherwise, begin with two working sets of 6–12 controlled repetitions. Rest 90–150 seconds between compound movements and 60–90 seconds between smaller movements. Add a third set only after the current workload feels recoverable.
How to progress
- Weeks 1–2: use 2 sets and establish repeatable loads
- Weeks 3–4: build toward 3 sets on the first three movements
- Weeks 5–6: add small amounts of load or cardio time
- Weeks 7–8: keep strength work steady and add interval rounds only if recovery is good
Exercise substitutions
- Squat: Leg press or goblet box squat
- Overhead press: Incline dumbbell press
- Brisk intervals: Short hill walks or bike intervals
Adjusting the plan
Shorten a session, reduce sets or choose a more stable variation during periods of nausea, fatigue or low intake. Stop exercise and seek care for chest pain, fainting, unusual shortness of breath or a sudden severe symptom.
Sources
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Walking
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