Free, for everyone
Weekly planner
Your personal program tells you what to do. This planner tells you when — and that second part is where most schedules fail. Not because the plan was too hard, but because there was no room for it in the week. Put in your seven days, with an hour for each, and read below where your week contradicts itself.
- Training
- A training day from your program.
- Cardio
- Endurance work or intervals, separate from your strength training.
- Walking
- Active recovery: moving without eating into your recovery.
- Mobility
- Hips, shoulders and ankles, ten to twenty minutes.
- Sport
- Football, tennis, swimming — fun, and it counts as load.
- Rest
- Nothing. That is exactly why it is in your week.
Put your training week together here: which days you train, at what time, and how you spread your rest days. Fill in the week automatically from your personal program, or build your own layout that fits your calendar. Everything stays stored in this browser, even without an account.
3× per week of 60 minutes, from your personal program.
Monday
Nothing. That is exactly why it is in your week.
Tuesday
Nothing. That is exactly why it is in your week.
Wednesday
Nothing. That is exactly why it is in your week.
Thursday
todayNothing. That is exactly why it is in your week.
Friday
Nothing. That is exactly why it is in your week.
Saturday
Nothing. That is exactly why it is in your week.
Sunday
Nothing. That is exactly why it is in your week.
Workouts
0
this week
Rest days
7
fully off
Total time
0 min
planned
Strength
0 min
in the gym
What stands out in your week
- warningThere is not a single workout in your week yet. Put in at least two.
Frequently asked questions about the weekly planner
How many rest days do I need per week?+
For most people who train two to five times per week, one to three full rest days are enough, spread across the week rather than back to back. Your muscles recover between workouts, and too little rest raises the risk of injury and disappointing progress. The exact number depends on your training volume, experience and recovery — the planner keeps track of this automatically when you fill in your days.
What is the difference between a training day and an active recovery day?+
A training day contains focused strength training according to your schedule. An active recovery day is light effort — walking, cycling, mobility — that keeps the blood flowing without putting extra load on your muscles. That is different from a full rest day, on which your body can recover undisturbed.
Can I combine my weekly planner with my personal program?+
Yes. With the button "Fill in from my program", the planner automatically picks up your training days and duration from your personal program. You can then still adjust the time and any notes per day, without this changing your program itself.
What if I have to miss a planned workout?+
Simply move the missed workout to another day in the same week, or turn that day into a rest or recovery day. One missed session has hardly any effect on your progress; the pattern over several weeks is what counts.
Is my weekly plan kept if I close the page?+
Yes, your week is saved automatically in your browser, even without an account. If you want to see the same week on another device, FitPlus puts a copy of it on your account.
Your week is stored in this browser and stays there, even without an account. The warnings are general guidelines from strength training and block nothing: it is your week, and sometimes a busy week is the best of the month.