The seven day week consists of five and half days schedule for working nominal tasks and a contiguous 1.5 days off. That doesn't necessarily mean the crew do no work during that 1.5 days, just that they aren't scheduled for tasks other than mandatory things like exercise.
A 24 hour day is composed of 8.5 hours allotted for sleep. 6.5 hours allotted to scheduled work tasks, 2.5 hours schedule for required exercise, 1 hour scheduled for lunch. There is also time allotted for daily planning conferences with the ground, work preparation time (time to read procedures and gather tools), and plan familiarization time (time to review the day's schedule). And then pre-sleep and post-sleep time during which hygiene activities, dinner, and breakfast are completed.
Here are two typical daily plans for an astronaut aboard the International Space Station (ISS):
0600 GMT wake up personal time
07:30 Discuss today's work with the ground
07:45 Daily tasks – maintenance, payloads etc.
09:45 Exercise on Bike 1hr
10:45 Exercise rope strength training 1 hr (Medical)
11:45 Strength training 1:20m
13:00 Lunch
14:00 EVA Suit maintenance
14:30 Prep for a PAO
14:40 PAO (Public Affairs activities) 20m
15:00 ATV transfer operations
16:30 PMC (Private Medical Conference with the ground)
17:10 PPC (Private Psychological Conference)
17:40 ATV transfer operations
18:35 prep for next day
19:05 Discuss day's work with the ground
19:30 personal time before sleep
21:30 Sleep
06:00 GMT wake up personal time
07:30 Discuss today's work with the ground
08:15 Install Alignment Guides for Flammable Liquids Cabinet
08:25 ATV Transfer
09:50 Spinal Elongation Microgravity Experiment
11:30 Load Platform Serial Network Flow Monitor Scientific Hardware Cabinet
11:45 Switch Load Scientific Experiment
12:00 Binary Colloidal Alloy Experiment
12:20 Conference with ground about storage of supplies
12:40 Switch Load Biological Research System Experiment
12:55 Lunch
13:55 ATV Transfer
15:15 Strength Training
16:45 ATV Transfer
16:55 Treadmill Exercise
18:15 Prepare for Next Day's Work
18:45 Discuss today's work with ground
19:10 Prepare for Next Day's Work
19:30 Personal time before going to sleep
21:20 Spinal Elongation Experiment
21:25 Binary Colloidal Alloy Experiment
21:30 Sleep
The crew's timelines for each day can be seen at this site: ISS live! (new link : ISS live! )