Workout Template: Build a Simple Strength Plan You Can Repeat

A workout template is the fastest way to turn random sessions into steady progress. If you keep searching for a workout plan generator or starting a new workout routine every week, this guide gives you a simple strength training plan you can repeat.

The goal is not a perfect program. The goal is a repeatable workout template that fits your schedule and makes progressive overload obvious.

Push/Pull workout tracker app

What a workout template actually is

A workout template is a reusable workout plan that tells you what to train, when to train, and how to progress. It is not a rigid strength training program. Think of it as a structure you can repeat long enough to see results.

• It keeps your workout routine consistent across weeks.
• It makes a weekly workout plan easy to follow.
• It gives you a clear way to track progressive overload.

Step 1: Choose a weekly workout plan you can keep

The best gym workout plan is the one you can repeat. Most people do well with 2 to 4 days per week. Pick your days first, then build the template around them.

Step 2: Pick a split (full body, upper/lower, or push pull legs)

Your workout split should match your schedule and recovery. Any split works if you can repeat it long enough to track progress.

• Full body workout: Best for 2 to 3 days per week and beginner workout plans.
• Upper lower split: Great for 4 days per week when you want more volume.
• Push pull legs split: Useful for 5 to 6 days per week with shorter sessions.

Stick with one split for 4 to 6 weeks before you change it. Consistency beats novelty.

Step 3: Build the template around six movement patterns

A simple strength training plan is easier when you use movement patterns instead of chasing random exercises. Aim to cover these six each week:

• Squat or knee-dominant (goblet squat, back squat)
• Hinge (deadlift, Romanian deadlift, hip thrust)
• Push (bench press, incline press, push-ups)
• Pull (row, pull-up, lat pulldown)
• Single-leg (lunges, split squats, step-ups)
• Core or carry (planks, farmer carries)

In the app

Example: 3-day full body workout template

Use this full body workout routine if you train 3 days per week. Keep weights moderate and focus on smooth progression.

Example: 4-day upper lower split template

If you want more volume, use a classic upper lower split. Keep it simple and repeat for a full training block.

• Upper 1: Bench, Row, Incline, Pull-Up, Arms
• Lower 1: Squat, Hinge, Lunge, Calves, Core
• Upper 2: Overhead Press, Row, Chest Fly, Lat Pulldown, Arms
• Lower 2: Deadlift, Split Squat, Leg Curl, Calves, Core

How to apply progressive overload in your template

This is the simplest way to make a strength training plan work. You do not need to max out every session. You need small wins you can repeat.

Progressive overload explained

Track it fast with a workout tracker app

A workout template only works if you can log it fast. A workout tracker app keeps your plan in one place, remembers last week, and shows you where to progress. That is why Push/Pull is built around templates and quick logging.

Clear workout tracking•Explore all features

When to update your workout routine

Change your template only when the signal is real:

• You have stalled for 2 to 3 weeks on multiple lifts.
• Your schedule changes and your split no longer fits.
• You are bored and motivation is slipping.

If progress is steady, keep the plan. The best workout routine is the one you finish.

FAQ

Related reading

• Workout Apps: How to Choose the Best Workout App for Your Training
• Workout Log: Track Sets, Reps, and Weight Without Overthinking
• Progressive Overload Explained: How to Get Stronger Without Overthinking Your Training

Ready to build your template?

Push/Pull is available now on the App Store. It is a workout tracker app with templates, fast logging, and clear progress history so your plan stays consistent.

Available now on the App Store.