Weekly Workout Plan For Anyone

This will be one of my simpler articles and I'll get straight to the point.

I've noticed that most people go through phases when setting exercise goals. They decide one day that they're overweight & need to start working out again. So they set a goal to go to the gym every day for the next 8 weeks. Most don't event make it through the first 1 or 2 weeks without giving up. They end up quitting & the cycle starts over again. I've done this plenty of times and have realized that this approach is unsustainable.

Through trial and error, I've developed my own weekly workout routine that allows me to maintain the physique, strength, cardio, and energy levels that I like and I wanted to share.

My current workout schedule, one in which I can proudly say I've been able to sustain over the course of 2020, is as follows:

Resistance Training

My weekly goal for resistance training is 2x per week. In these sessions I primarily focus on training my upper body and core. Ideally, this is done in a weight room, but during COVID I was following a similar routine to Arnold's "at home workout."

During lockdown, I would do Arnold's at home workout 2x per week. Since gyms have reopened, I've been back to training with weights again.

My first workout of the week will be heavily focused on chest & back exercises. I do this on Monday or Tuesday depending on energy levels.

My second workout of the week focuses on biceps, triceps, and shoulders. I complete this on Thursday or Friday, once again dependent on energy levels.

It's a very simple and straightforward approach. When combined with an intermittent fasting routine, I'm able to sustain the body weight, lean muscle mass, & energy levels that I like. By only lifting 2x per week, I eliminate the chance of overtraining and leave plenty of energy in the tank for cardio & brain power for work.


My weekly goal for cardio is also 2x per week. I ALWAYS opt for an outdoor cardio session if possible, because the added benefits of fresh air, sunlight, and outdoor scenery are great for improving overall well being and mood.

Living in Colorado, I'm able to change my type of workout based on the season. In the summer, I trail run and mountain bike. In the winter, I cross country ski and hike up mountains with skins on the bottom of my skis. I don't have a set schedule as it pertains to the activity. I simply do whatever I feel doing on the given day that I'm training. Some days I want to bike, others I want to run. Same goes for the winter time. Some days I want to XC ski longer distances on flatter ground, while others I want to hike up a mountain and bomb down on my snowboard or skis.

For me, it's all about optimizing overall well being. I'm not trying to be the next Arnold or ultra runner (at least right now). I'm simply improving my health while doing enjoyable activities that help me maintain a healthy physique, digestive system, well being, and brain. And in turn, this routine boosts my performance as an entrepreneur.


Consistent exercise definitely helps me on my entrepreneurial journey and I believe that this simple 2x per week approach for both resistance training & cardio can help anyone maintain optimal health levels if done consistently.

In the past, I've tried to do the whole "exercise every day" technique - and it simply doesn't work for me. And I've seen it fail plenty of times for others.

So, if you're thinking about getting back into exercising, give the 2x per week approach a try.

You might also like...

Interested in entrepreneurship? 

Join my free random newsletter where I share thoughts related to buying, starting, growing, and selling businesses

Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.