The Best Workout Template for Busy Individuals [Printable Workout Log]

I think that we could all agree that there are way too many workout templates and exercise philosophies out there.

It can be quite overwhelming trying to decide which programs work and which ones are a waste of time.

Fortunately, we are here to cut through all of that noise.

Let's face it. You are busy, and you have very little time to waste.

This is why we created The Best Workout Template for Busy Individuals.


Welcome to the third installment of the WCT Exercise series:

It explains the 3 major concepts that are necessary to all training routines, and it also introduces the idea of functional exercises.


We also go over how to determine the number of sets and reps you need to perform to accomplish your goals. 


We highly recommend that you read these two posts first, as they set the stage for this one.

Today’s post is going cover

  • The optimal training frequency and how often you should exercise
  • The optimal number of times to train the same muscle groups, and

  • A powerful template to help you design an effective training program


Let's get started...

How Often Should I Work Out?

For the average person, the ideal training frequency is 4 days a week. Given that there are 7 days in the week, it's best to be active more often than not.

You're probably thinking that 4 days a week sounds like a lot.


However, if you implement the four strategies outlined in Making Time for Exercise when You Work 16 Hours a Day, getting to the gym will be an efficient routine that’ll begin to feel like a habit.

Also, keep in mind that 4 days a week is simply a guideline.

Resident doctors and other busy professionals do not have stable or predictable schedules.

Therefore, it is acceptable to have a range of training frequencies.

You can train anywhere from 2-5 days a week and still get great results. Aim for less training sessions on busier weeks, and more training sessions on lighter weeks.

The Optimal Set Up is

  • Two consecutive training days,
  • One day off,
  • Two consecutive training days,
  • Two days off  

(such as Mon, Tue, Thur, Fri serving as training days, with Wed, Sat, and Sun serving as rest days)

If your schedule forces you to make a gym schedule in any other pattern from this, that is okay. Just pick up where you left off and keep going.

The habit of making it to your gym session, and maintaining some type of routine is more important than the schedule, or the actual routine itself.  

Make whatever modification is necessary, but aim to average approximately 3-4 sessions per week, per month.

That is only 12-16 training days a month.

Even better, these session only need to be 30-35 minutes a day. Just like the interest on your student loans, it begins to add up quickly.


How Often Should I Workout My Abs (or any Muscle Group)?

Another big question that is often debated in the fitness realm is how often each muscle group should be trained.  

If you train your arms today, when is it reasonable to train them again? Can you train them every day? Is once a week sufficient?

For every major muscle group, the ideal number of times to train them is twice a week.

This is also inline with the CDC recommendations for muscle strengthening for adults.

You can train your legs, chest, back, shoulders, arms and core two times per week. These major groups only need 2-4 days to recover.   

I know what you're thinking.

If you only train 30 minutes a day, 3-4x a week, how can you possibly hit each muscle group twice in a week?

The answer is simple: compound exercises.


It is important to fill your workout routine with compound exercises, especially the 6 movement patterns that were discussed in Part 1 of this series.

Compound exercises are an easy way to hit 2-3 muscle groups simultaneously, helping you save the little precious time you have.


With that said, it is OKAY to train them once a week if you simply cannot train each muscle group two times in that time period.

Do not forget, something is ALWAYS better than nothing when it comes to exercise.

There are very few things in life you could say that about.

Designing Your own Personal Workout Log

For busy professionals who have very little time to train, it is best to design workout plans that train the full body at each session.  

Most routines will dedicate an entire session to just one muscle group per day. For example they train arms on Monday, chest on Tuesday, legs on Wednesday etc etc.

This is a big no-no!

There are only two methods you should use as a busy professional to exercise effectively.  You can either do a


1) Upper/Lower Body Split- dividing your training into two halves.  You train your upper body on one session, and your lower body on the next, and you keep alternating.


2) Full Body Split, where you train both upper and lower body at each training sessions.


You can't go wrong with either approach, but for doctors and other busy professionals, I recommend the Full Body Splits.

This is because Full Body splits ensure that you train your upper and lower body evenly, especially if your schedule is unpredictable.

Here is a simple template for designing a Full Body Split Training Routine



Download your copy of this Printable Workout Template to get your training started right away!

How to Progress through the Exercise Template

Once you have finished session 4, go back to Session 1 and make a small modification to the Major Compound Exercise.  

Then you will do the same with Session 2- making a small modification to the Major Compound Exercise, and so on.

How do you make a small modification?

The first principle of exercise routines states that the exercise stimulus must change over time. Every time you repeat a session, there must be something different about it.  

There are many factors that you can modify, but try to use something that can be easily quantified.



  • The number of reps performed,
  • The number of sets performed
  • The amount of weight lifted  


Refer back to Part 2 to identify which rep ranges and sets are ideal for your goals.

If you are a busy professional, I recommend that you stick with 3 sets of 7-12 repetitions for the majority of your training.

By implementing this strategy, you are constantly introducing a new progressive stimulus to your body to drive stronger adaptations over long periods of time.

You can also change the stimulus by using a different variation of the compound exercises every 4-8 weeks.

*Bonus tip: Superset every Exercise after Exercise A to save even more time.



Here are other strategies to live by...



When performing your workout routine, always start small. Begin with very light weights that you can perform easily.

Allow your body to slowly accustom itself to the exercises. Learn the proper technique in a safe manner to maximize the benefits of the compound exercises.



Modify each workout gradually. Only increase the weight by a very small margin (5 lbs max), or increase the amount of repetitions performed by only 1 rep per session.

You want this process to be slow, controlled, and easily adaptable. By taking your time, you ensure that you can continue to make progress from session to session.



Do not forget, any routine is better than no routine.  Hold yourself accountable.  Make it to your workout sessions, in whatever manner you need to.  Make your health a priority, just like you did with your career.

Here's one of my favorite fitness quotes...


So there you have it. These are simple yet effective strategies you can use to create your own personal exercise routine.

As you can see, it doesn't have to be complicated. It doesn't have to be long. It doesn't have to be difficult. It only requires you to make a decision.

Start now.


Be sure to check out The Only Exercises You Need to Achieve Your Fitness Goals to learn which exercises you should use in this template.


In a nutshell,

  • Its best to train 3-4x a week on average, but deviations from this are okay
  • Train each major muscle groups 1-2 times a week for the best results
  • Use full body splits and spend the majority of your time using compound exercises for maximum efficiency
  • Start light, progress slowly, and make small realistic goals
  • Something is always better than nothing in the fitness realm


So, what other exercise questions do you have?


Post your comments and questions below.  


Share this workout template if you found it useful.    

And don't forget to download a copy of this workout template to get your training started!

Alex & Brittany Robles are the founders of The White Coat Trainer, a site dedicated to improving the health and wellness of busy individuals. Learn more about them here and connect with them on instagram and Twitter. Feel free to send them a message here