Eight Week Workout Program

This eight week workout program is intended for those looking for general fitness. If your goal is more specific, such as weight loss or boosting strength, you can tweak things accordingly as described in the last paragraph.

For this program, we'll assume you're a normal, generally healthy person with about an hour to spare five days a week. If you have a medical condition or similar, don't forget to get clearance by your doctor first.

• Monday: Weight training, arms/chest
• Tuesday: Jogging, 45 minutes
• Wednesday: Weight training, back, shoulders, abs
• Thursday: Stairmaster, 45 minutes
• Friday: Weight training, legs
• Saturday: Rest
• Sunday: Rest

• Monday: Weight training, 45 min whole body circuit training
• Tuesday: Tennis, 60 minutes
• Wednesday: Spinning class, 60 minutes
• Thursday: Weight training, 45 min whole body circuit training
• Friday: Rest
• Saturday: Outdoors interval training, 30 minutes
• Sunday: Rest

• Monday: Weight training, arms/chest
• Tuesday: Jogging, 45 minutes
• Wednesday: Weight training, back, shoulders, abs
• Thursday: Swimming, 60 minutes
• Friday: Weight training, legs
• Saturday: Rest
• Sunday: Rest

• Monday: Weight training, 45 min whole body circuit training
• Tuesday: Stairmaster, 45 minutes
• Wednesday: Outdoors interval training, 30 minutes
• Thursday: Weight training, 45 min whole body circuit training
• Friday: Rest
• Saturday: Basketball, 1-2 hours
• Sunday: Rest

• Monday: Weight training, arms/chest
• Tuesday: Spinning class, 60 minutes
• Wednesday: Weight training, back, shoulders, abs
• Thursday: Jogging, 45 minutes
• Friday: Weight training, legs
• Saturday: Rest
• Sunday: Rest

• Monday: Weight training, 45 min whole body circuit training
• Tuesday: Tennis, 60 minutes
• Wednesday: Rest
• Thursday: Weight training, 45 min whole body circuit training
• Friday: Swimming, 60 minutes
• Saturday: Countryside hiking, 1-2 hours
• Sunday: Rest

• Monday: Weight training, arms/chest
• Tuesday: Spinning class, 60 minutes
• Wednesday: Weight training, back, shoulders, abs
• Thursday: Jogging, 45 minutes
• Friday: Weight training, legs
• Saturday: Rest
• Sunday: Rest

• Monday: Weight training, 45 min whole body circuit training
• Tuesday: Stairmaster, 45 minutes
• Wednesday: Rest
• Thursday: Weight training, 45 min whole body circuit training
• Friday: Outdoors interval training, 30 minutes
• Saturday: Basketball, 1-2 hours
• Sunday: Rest

As you can see, we're alternating between a three-split where each muscle group gets focused training one time per week and a general circuit training routine where each muscle group gets trained twice in a week, except not quite as hard. Likewise, the cardio segments are quite varied. This is to keep tedium from derailing the fitness effort, as plodding away at the same old treadmill every week tends to become old in a hurry.

However, if your goal is to lose weight, you should put more effort into the cardio. If possible, add another workout day in and do some low-intensity exercise to burn a couple hundred extra calories. In this case, you can go with the two circuit training sessions per week as in week 2, 4, 6 and 8.

If your goal is building strength, however, your eight week workout program should center around the three-day split seen in week 1, 3, 5 and 7. Here, the idea is to maximize the effort put into the weight training while just doing the bare minimum in terms of cardio so as not to compromise the body's ability to grow stronger. Good luck!

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