create a weekly routine for a 20 year old female looking to optimize health and strength

A practical weekly routine is three strength sessions, two cardio sessions, one active-mobility day, and one rest day; shift days as needed and build up gradually if you’re new to training. 1 2

• Strength train Monday (upper body), Wednesday (lower body), and Friday (full body), emphasizing compound lifts; use heavy 6–8-rep sets for upper body and low reps for lower body. Keep the three-day schedule, but make each session whole-body: women can train full body two or three times weekly, and compound exercises such as squats, deadlifts, presses, rows, and chin-ups are useful options. The specific upper/lower split and prescribed rep ranges aren’t established in the cited guidance. 3 4
• Do 30–45 minutes of moderate-to-high-intensity cardio Tuesday and Thursday; include HIIT in Friday’s full-body session. Cardio can be scheduled alongside the strength days, but avoid placing high-intensity intervals immediately after a leg workout; the example program describes a 35-minute moderate session and a separate HIIT session. 5 6
• Set aside Sunday for yoga or dynamic stretching. Yoga or Pilates can be a body-weight or muscular-endurance training option, but Sunday is not specifically designated for it in the cited schedule. 7
• Eat a balanced carbohydrate-and-protein snack 30–60 minutes before training and a protein-rich recovery meal afterward.
• Aim for 7–9 hours of sleep nightly and spend 20–30 minutes outdoors each day. The routine does include getting outdoors and moving, sometimes with family or friends, but the specific sleep and daily-outdoor-time targets aren’t established in the cited material. 8
• Practice daily stress management and make time for family, friends, or spiritual activities. Outdoor movement can also be social, including walks or hikes with friends or family. 9