How should I structure a week of strength training workouts?

Structure the week around distinct training stimuli—strength, endurance, and muscular endurance—and leave enough space for recovery between demanding sessions.

• 1. Minimum three-day week: Do a whole-body strength session in the 5–10-rep range, a restorative longer-duration cardio session, and a higher-rep muscular-endurance workout in the 11–30-rep range. 1
• 2. Sample full week: Sunday endurance; Monday legs; Tuesday heat-cold recovery or rest; Wednesday torso and neck; Thursday moderate cardio; Friday HIIT; Saturday arms, calves, neck, and indirect torso work. 2
• 3. Hypertrophy: Aim for about 15–20 sets per muscle group per week, using 6–30 reps and finishing sets close to failure with good form. Gradually increase load or volume for roughly six weeks, then deload. 3 4
• 4. Strength: A 3–5 approach uses 3–5 exercises, 3–5 sets of 3–5 reps, with 3–5 minutes’ rest; training frequency can be 3–5 times per week, depending on recovery. 5
• 5. Adjust the schedule as needed: Shift sessions by a day when life or recovery requires it. Avoid placing HIIT right after leg training; aim to separate them by two or three days. 6 7