A useful weekly plan is one you can fit around work, family, sleep, and the rest of life. Think of this as a flexible example for generally healthy adults, not a personal training prescription.
Start with a few anchor days
You might choose two days for strength training and add walks or other moderate activity across the week. Leave time between harder strength sessions if you need it to feel ready for the next one. A short walk still counts as a useful way to move.
Use public guidance as a direction, not a deadline
For adults aged 19 to 64, the NHS advises aiming for at least 150 minutes of moderate activity each week, or 75 minutes of vigorous activity, plus muscle-strengthening activity on at least two days. The NHS also says to spread activity across the week where possible. These are broad public-health guidelines; your starting point and suitable activity may differ.
If you are new to exercise, begin with an amount that feels manageable and increase gradually. For health concerns or a long break from activity, ask a healthcare professional what is appropriate for you.
See the NHS physical activity guidelines for adults aged 19 to 64.