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Library
Cardiac rehab

Moving Forward: Post-Rehab Independent Training

Self-guided Phase 4 plan blending aerobic and resistance training to help post-rehab patients maintain fitness, strength, and long-term heart health.

Phase: Post-Rehab
Functional level: Moderate, High
Risk: Low
Clinical Review & Alignment

Created and peer-reviewed by practicing cardiac rehab clinicians:

  • Kirill Shumilov
    MS, CEP
  • Claudia Giacalone
    MS, ACSM-CEP, CCRP, ACSM-EIM 3

Aligned with current evidence-based guidelines from:

AACVPRACSM
Designed as a clinical reference framework. Intensity, volume, and exercise selection should be tailored to individual patient needs.

Program overview

This program is designed for phase 4 (post-rehab) cardiac rehab patients with a moderate to high functional level and low risk. This plan is meant for all ages to maintain fitness independently at an intermediate progression level. It blends aerobic and resistance training to sustain full-body health, using dumbbells, treadmills, bikes, and it allows for other aerobic equipment if necessary.

Delivered as a home-based (self-guided) routine, it keeps you strong and varied with dumbbell exercises and different styles of aerobic exercise, supporting long-term wellness after supervised rehab.

The goal is to maintain exercise guidelines of 150-300 minutes per week of moderate to vigorous intensity exercise with at least two days a week of specific resistance training while following an appropriate progression scheme.

Dumbbells, Treadmill, Stationary Bike
Increase endurance, Cardiovascular health

Exercise program details

Breakdown and suggested frequency

Weeks 1-2
Each workout is at a moderate intensity and includes both aerobic and resistance training into the same session.

  • Intensity: RPE 12-14, HRR 40-59%
  • Frequency: 3 sessions/week
  • Duration: 35-45 min

Weeks 3-4
There are four workouts in these weeks with increased duration of aerobic activity and increased complexity of movements of resistance training. Each workout is at a moderate intensity and includes both aerobic and resistance training into the same session.

  • Intensity: RPE 12-14, HRR 40-59%
  • Frequency: 4 sessions/week
  • Duration: 40-50 min

Weeks 5-6
There are four workouts in these weeks with progression to specific days for aerobic exercise and resistance training. Additionally, the duration of the aerobic training is increased along with the amount of movements of resistance training to 8.

  • Intensity: RPE 12-14, HRR 40-59%
  • Frequency: 4 sessions/week
  • Duration: 30-45 min

Weeks 7+
There are five workouts in these weeks with aerobic intensity progression to 60-89% and the inclusion of intervals. Additionally, the volume of resistance training has increased with adjustments to the movements for variety.

  • Intensity: RPE 13-16, HRR 60-89%
  • Frequency: 5 sessions/week
  • Duration: 30-45 min
  • Clinician notes: Adjust the intensity range and duration for the patient based on the patient functional capacity at discharge and ensure the patient is aware of the proper recovery response.

Design Rationale and Notes

  • Alignment with AACVPR/ACSM Guidelines: This Post-Rehab (Graduates) program supports long-term fitness with aerobic training (20-30min, RPE 12-16, HRR 4-70%) and resistance exercises (2-3 sets, 12-15 repetitions) targeting major muscle groups for moderate to high function. Frequency (3-5 sessions/week) and duration’s (35-60 minutes) meet maintenance goals.
  • Program breakdown adherence: Weeks 1-2 assess fitness level post-graduation with 5-6 exercises (Cardio plus resistance), Weeks 3-4 progress in duration and number of days of exercise, Weeks 5-6 further progress the duration of the aerobic and resistance training workouts by splitting them into separate days to achieve guidelines and manage time. Weeks 7+ introduces a 5th day of exercise and interval based aerobic exercise along with adding variety to the resistance training while maintaining the same muscle group being worked.

Updated Jun 4, 2026

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Preview the 16 exercise plans
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P4 Wk1-2: Cardio-Strength Start
P4 Wk1-2: Cardio-Strength Start 41 min · Core, Ankles, Arms, Cardio...
P4 Wk1-2: Resistance Full-Body Mix
P4 Wk1-2: Resistance Full-Body Mix 44 min · Core, Ankles, Arms, Cardio...
P4 Wk1-2: Steady Bike-Strength Base
P4 Wk1-2: Steady Bike-Strength Base 43 min · Calves, Abs, Ankles, Arms...
P4 Wk 3-4: Cardio-Strength Continued
P4 Wk 3-4: Cardio-Strength Continued 47 min · Ankles, Arms, Back, Cardio...
P4 Wk3-4: Sustained Cycling Flow
P4 Wk3-4: Sustained Cycling Flow 47 min · Core, Lower Back, Abs, Arms...
P4 Wk3-4: Full-Body Resistance Build
P4 Wk3-4: Full-Body Resistance Build 49 min · Ankles, Arms, Back, Cardio...
P4 Wk3-4: Steady Bike-Strength Mix
P4 Wk3-4: Steady Bike-Strength Mix 49 min · Core, Lower Back, Abs, Arms...
P4 Wk5-6: Cardio Fitness Burn
P4 Wk5-6: Cardio Fitness Burn 51 min · Back, Cardio, Legs, Shoulders
P4 Wk5-6: Full-Body Strength Peak
P4 Wk5-6: Full-Body Strength Peak 27 min · Obliques, Abs, Arms, Back...
P4 Wk5-6: Extended Cycling Boost
P4 Wk5-6: Extended Cycling Boost 49 min · Neck, Abs, Cardio, Legs
P4 Wk5-6: Powerful Full Body Strength
P4 Wk5-6: Powerful Full Body Strength 29 min · Core, Abs, Arms, Back...
P4 Wk7+: Anaerobic Threshold Intervals
P4 Wk7+: Anaerobic Threshold Intervals 47 min · Back, Cardio, Legs, Shoulders
P4 Wk7+: Full-Body Strength Sustain
P4 Wk7+: Full-Body Strength Sustain 42 min · Obliques, Triceps, Abs, Arms...
P4 Wk7+: Sustained Fitness Intervals
P4 Wk7+: Sustained Fitness Intervals 45 min · Neck, Abs, Cardio, Legs
P4 Wk7+: Confident Strength Peak
P4 Wk7+: Confident Strength Peak 29 min · Core, Abs, Arms, Back...
P4 Wk7+: Higher Intensity Intervals
P4 Wk7+: Higher Intensity Intervals 47 min · Core, Abs, Cardio, Forearms...
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Our cardiac rehab programs are created and peer-reviewed by practicing clinicians. You’ll see clear attribution on each program page so you know exactly who was involved in its design and review.
What guidelines are these programs aligned with?
Cardiac rehab programs are developed in alignment with current AACVPR and ACSM guidance. The goal is to provide structured, evidence-informed foundations that reflect real-world clinical practice.
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They’re designed as reference frameworks, not rigid protocols. Most teams adapt details to match patient capacity, risk level, equipment availability, and internal workflows.
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