How should I structure a week of strength training workouts?

Structure the week around strength, endurance, muscular endurance, and recovery, adjusting the workload to your goals and how well you recover.

• A minimum three-day plan: Do a whole-body strength session in the 5–10-rep range, a restorative long-duration cardio session, and a muscular-endurance session in the 11–30-rep range. Allow recovery days as needed. 1
• Sample week: Sunday: long endurance; Monday: legs; Tuesday: recovery or heat-cold contrast; Wednesday: torso and neck; Thursday: moderate cardio; Friday: HIIT; Saturday: arms, calves, neck, and indirect torso work. 2
• For hypertrophy: Aim for about 15–20 sets per muscle group each week. Use roughly 6–30 reps, finishing sets close to failure with good form. Gradually increase volume or intensity for about six weeks, then deload. 3 4
• For strength: A simple template is 3–5 exercises, 3–5 sets, and 3–5 reps, with 3–5 minutes of rest. Train 3–5 times weekly if recovery allows. 5
• Adapt the schedule: Shift workouts around life demands or poor recovery, but preserve spacing after demanding leg or HIIT sessions; avoid placing HIIT the day after leg training. 6 7