If you’re struggling to get a good physique and looking for a gym workout plan, we will help you with a 7 day gym workout plan with PDF, that can help you to achieve your fitness goal. If you’re a fitness enthusiast who works out at the gym, then you can follow the below gym workout plan or download the PDF.
A good physique is a dream of every individual, but very few people achieve their goal because of improper workouts and diet. So, below we listed a 7 day workout plan with PDF for beginners and intermediate, you can follow to build your physique easily.
This useful plan is totally “Free”, because these kinds of workout routine plans are difficult to get online unless you pay money for it. So read this article till the end.
- Also Read : Calisthenics Workout Plan with PDF for Beginners
7 Day Gym Workout Plan to Build Strength and Muscles Growth
Summary of 7 day Gym Workout Schedule
Workout Duration | 80 to 90 Minutes |
Primary Goal | Strength & Muscle Growth |
Training days | 6 Days a Week & 1 Day Full Rest |
Duration of Visible Result | 3 to 5 months |
In this workout plan, you’re going to train your primary muscle groups two times a week. During the first half of the week, you’re going to lift fewer heavy weights and in the last half, you are going to lift heavyweights.
Because doing more reps with lighter weights will help you boost your overall strength, and performing fewer reps with heavier weights will stimulate muscle growth.
Remember, the best rest period between sets: 60 seconds to 90 seconds.
Day 1 | Triceps, Chest, and Core is optional |
Day 2 | Biceps, Wrist and Back |
Day 3 | Shoulders, Quadriceps and Calves |
Day 4 | Triceps, Chest, and Core is optional |
Day 5 | Biceps, Wrist and Back |
Day 6 | Shoulders, Glutes and Hamstrings |
Day 7 | Full Rest Day |
Day 1 – Triceps and Chest
This workout targets Triceps and Chest, and will take up to 90 minutes to complete, and take a rest of 60-90 seconds between the sets.
Exercises | Sets & Reps | Reps |
Skull Crusher | 4 Sets of 8-12 Reps | 12, 10, 10, 8 |
Parallel Bar Dip | 4 Sets of 8-12 Reps | 12, 10, 10, 8 |
Rope Pushdown | 3 Sets of 8-12 Reps | 12, 10, 10 |
Narrow Grip Push Up | 4 Sets of 8-12 Reps | 12, 10, 10, 8 |
Incline Cable Crossover | 4 Sets of 8-12 Reps | 12, 10, 10, 8 |
Flat Bench Press | 4 Sets of 8-12 Reps | 12, 10, 10, 8 |
Incline Bench Press | 4 Sets of 8-12 Reps | 12, 10, 10, 8 |
Flat DB Bench Press | 3 Sets of 8-12 Reps | 12, 10, 8 |
Optional Core Exercises:
Do below exercises for at least 15 to 20 Minutes for Core. Also, you can read the article for core workout: 21 Best Ab Workouts with Weights and Core Exercises
Exercises | Sets & Reps | Reps Rest Time |
Reverse Crunches | 2 Sets of 15 reps | 15 seconds |
Lying Leg Raises | 2 Sets of 10 reps | 15 seconds |
Mountain Climber | 2 Times of 30 seconds | 15 seconds |
High Plank | 2 Times of 60 seconds | 15 seconds |
Side Plank | 2 Times of 30 seconds each side | 15 seconds |
Days 2 – Biceps, Wrist and Back
This workout targets Biceps, Wrist and Back, and will take up to 75-90 minutes to complete, and take a rest of 60-90 seconds between the sets.
Exercises | Sets & Reps | Reps |
Single-Arm Dumbbell Row | 3 Sets of 8-12 Reps | 12, 10, 8 |
Standing Barbell Curl | 4 Sets of 8-12 Reps | 12, 10, 10, 8 |
Dumbbell Twisting Curl | 3 Sets of 8-12 Reps | 12, 10, 8 |
Dumbbell Hammer Curl | 3 Sets of 8-12 Reps | 12, 10, 8 |
Wrist Curl | 3 Sets of 8-12 Reps | 12, 10, 8 |
Pull-Ups | 3 Sets of 8-10 Reps | 10, 8, 8 |
Deadlift | 3 Sets of 8-10 Reps | 10, 8, 8 |
Lat Pulldown | 3 Sets of 10-12 Reps | 12, 10, 10 |
Seated Cable Rowing | 3 Sets of 10-12 Reps | 12, 10, 10 |
Day 3 – Shoulders, Quadriceps and Calves
This workout targets Shoulders, Quadriceps, and calves, and will take up to 75-90 minutes to complete, and take a rest of 60-90 seconds between the sets.
Exercises | Sets & Reps | Reps |
Barbell Overhead Press | 3 sets of 10 to 14 Reps | 14, 12, 10 |
Dumbbell Lateral Raise Overhand Grip (2 Sets) Neutral Grip (2 Sets) | 4 sets of 10 to 15 Reps | 10, 8, 10, 8 |
Seated Bent-Over Rear Delt Raise | 3 sets of 8 to 12 Reps | 12, 10, 8 |
Barbell Back Squat | 3 sets of 10 to 15 Reps | 15, 12, 10 |
Barbell Jammer | 3 sets of 8 to 12 Reps | 12, 10, 8 |
Machine Leg Press | 3 sets of 10 to 15 Reps | 15, 12, 10 |
Leg Extension | 3 sets of 10 to 14 Reps | 15, 12, 10 |
Calf Raises | 3 sets of 8 to 12 Reps | 12, 10, 8 |
Day 4 – Triceps, Chest, and Core is optional
This workout targets Triceps and Chest, and will take up to 75-90 minutes to complete, and take a rest of 60-90 seconds between the sets.
Exercises | Sets & Reps | Reps |
Skull Crusher | 4 sets of 8 to 10 reps | 10, 10, 8, 8 |
Narrow Grip Bench Press | 3 sets of 6 to 10 reps | 10, 8, 6 |
DB/Cable Overhead Extension | 3 sets of 6 to 10 reps | 10, 8, 6 |
Rope Pushdown | 3 sets of 8 to 10 reps | 10, 8, 8 |
Flat Bench Press | 4 sets of 6 to 10 reps | 10, 8, 8, 6 |
Incline DB Bench Press | 4 sets of 6 to 10 reps | 10, 8, 6, 6 |
Dumbbell Pullover | 3 sets of 6 to 10 reps | 10, 8, 6 |
Weighted Push-up | 3 sets of 8 to 10 reps | 10, 8, 8 |
Optional Core Exercises
Do below exercises for at least 15 to 20 Minutes for Core:
Exercises | Sets & Reps | Rest Time |
Weighted Crunches | 2 Sets of 10 reps | 15 seconds rest |
Bicycle Crunches | 2 Times of 20 seconds | 15 seconds rest |
Weighted Reverse Crunches | 2 Sets of 10 reps | 20 seconds Rest |
Russian Twist | 2 Times of 20 seconds | 15 seconds rest |
Hanging Knee Raise | 2 Sets of 10 reps | 20 seconds Rest |
Dumbbell Side Bend | 2 Sets of 10 reps | 15 seconds rest |
Cable Leg Raises | 2 Sets of 10 reps | 15 seconds rest |
High Plank | 2 Times of 60 seconds | 15 seconds rest |
Side Plank | 2 Times of 30 Seconds Each Side | 15 seconds rest |
Day 5- Biceps, Wrist, and Back
This workout targets Biceps, Wrist and back, and will take up to 75-90 minutes to complete, and take a rest of 60-90 seconds between the sets.
Exercises | Sets & Reps | Reps |
Standing Barbell / Cable Curl | 4 Sets of 8 to 10 Reps | 10, 10, 8, 8 |
Concentration Curl | 3 Sets of 6 to 10 Reps | 10, 8, 6 |
Incline Dumbbell Curl | 4 Sets of 8 to 10 Reps | 10, 10, 8, 8 |
Wrist Curl | 3 Sets of 6 to 10 Reps | 10, 8, 6 |
T -Rowing / Bent-Over Inverted Row | 4 Sets of 6 to 10 Reps | 10, 8, 8, 6 |
Pull-Ups | 3 Sets of 6 to 10 Reps | 10, 8, 6 |
Deadlift | 4 Sets of 6 to 10 Reps | 10, 8, 6, 6 |
Seated/Standing Lat Pulldown | 4 Sets of 8 to 10 Reps | 10, 8, 8, 8 |
Seated Cable Rowing | 4 Sets of 6 to 10 Reps | 10, 8, 8, 6 |
- Also Read : 7 Best Bicep Exercises for Building Huge Peaks
Day 6 – Shoulders, Glutes and Hamstrings
This workout targets Biceps, Wrist and back, and will take up to 75-90 minutes to complete, and take a rest of 60-90 seconds between the sets.
Exercises | Sets & Reps | Reps |
Dumbbell Overhead Press | 3 Sets of 8 to 10 Reps | 10, 8, 8 |
Dumbbell Front Raises | 3 Sets of 6 to 10 Reps | 10, 8, 6 |
DB Bent-arm Lateral Raise | 3 Sets of 6 to 10 Reps | 10, 8, 6 |
Shoulder Shrug | 3 Sets of 8 to 12 Reps | 12, 8, 8 |
Upright Row | 3 Sets of 6 to 8 Reps | 8, 8, 6 |
Barbell Romanian Deadlift | 3 Sets of 6 to 10 Reps | 10, 8, 6 |
Hamstring Curl | 3 Sets of 6 to 8 Reps | 8, 8, 6 |
Good morning | 3 Sets of 8 to 10 Reps | 10, 8, 8 |
Barbell/Smith Machine Hip Thrust | 3 Sets of 8 to 12 Reps | 12, 10, 8 |
Day 7 – Full Rest Day
Full day rest is very important for muscle recovery, so allow each muscle to get complete rest, and repeat the same workout plan in the next weeks. Still, you can replace some exercises depending on your interest, but this 7-day gym workout plan will help you build strength and muscles.
7 Day Gym Workout Plan with PDF Download
7 Day Gym Workout Plan for Beginners
If you’re a beginner and want to maintain your fitness level and keep yourself active throughout the day, then follow this workout routine.
This workout plan is suitable for beginners and office goers, who want to work 7 days a week.
Summary of 7 day Gym Workout Schedule for Beginners:
Workout Duration | 45 to 60 Minutes |
Primary Goal | Maintain Fitness Level |
Training Days | 7 Days a week |
The best rest period between sets: 60 seconds to 90 seconds.
Day 1 | Shoulder, Chest, and Triceps |
Day 2 | Biceps and Back |
Day 3 | Legs |
Day 4 | Shoulder, Chest, and Triceps |
Day 5 | Biceps and Back |
Day 6 | Legs |
Day 7 | Abs and Oblique |
Day 1 – Shoulder, Chest, and Triceps
This workout targets Shoulders, Chest and Triceps, and will take up to 60 minutes to complete, and take a rest of 60 seconds between the sets.
Exercises | Sets & Reps | Reps |
Treadmill | 30 Minutes | – |
Push-ups | 2 Sets of 8 to 10 Reps | 10, 8 |
Flat Bench Press | 3 Sets of 10 to 16 Reps | 16, 12, 10 |
Dumbbell Pullover | 3 Sets of 8 to 10 Reps | 10, 8, 8 |
Barbell Overhead Press | 3 Sets of 10 to 16 Reps | 16, 12, 10 |
Triceps Rope Pushdown | 3 Sets of 12 to 16 Reps | 16, 14, 12 |
Day 2 – Biceps and Back
This workout targets Biceps and Back, and will take up to 60 minutes to complete, and take a rest of 60 seconds between the sets.
Exercises | Sets & Reps | Reps |
Bicycling | 15-20 Minutes | – |
Face Pull | 3 Sets of 8 to 12 reps | 12, 10, 8 |
Barbell Curl | 3 Sets of 8 to 12 reps | 12, 8, 8 |
Seated Rowing | 3 Sets of 10 to 14 reps | 14, 12, 10 |
Deadlift | 3 Sets of 6 to 10 reps | 10, 8, 8 |
Lat Pulldown | 3 Sets of 8 to 12 reps | 12, 10, 8 |
Day 3 – Legs
This workout targets Leg Muscles, and will take up to 60 minutes to complete, and take a rest of 60 seconds between the sets.
Exercises | Sets & Reps | Reps |
Treadmill | 10 Minutes | – |
Barbell Back Squat | 3 Sets of 10 to 16 reps | 16, 14, 10 |
Hamstring Curl | 3 Sets of 10 to 14 reps | 14, 12, 10 |
Leg Extension | 3 Sets of 10 to 16 reps | 16, 14, 10 |
Machine Leg Press | 3 Sets of 10 to 16 reps | 16, 14, 10 |
Calf Raise | 3 Sets of 10 to 16 reps | 16, 14, 10 |
Day 4: Shoulder, Chest, and Triceps
This workout targets Shoulder, Chest, and Triceps, and will take up to 60 minutes to complete, and take a rest of 60 seconds between the sets.
Exercises | Sets & Reps | Reps |
Burpees | 3 Sets of 10 to 14 reps | 14, 12, 10 |
Incline Bench Press | 3 Sets of 12 to 16 reps | 16, 14, 12 |
Seated Machine Fly | 3 Sets of 8 to 12 reps | 12, 10, 8 |
Dumbbell Lateral Raise | 3 Sets of 10 to 14 reps | 12, 12, 10 |
Dumbbell Front Raise | 3 Sets of 10 to 14 reps | 12, 12, 10 |
Upright Row | 3 Sets of 8 to 12 reps | 12, 10, 8 |
Day 5 – Biceps and Back
This workout targets Biceps and Back, and will take up to 60 minutes to complete, and take a rest of 60 seconds between the sets.
Exercises | Sets & Reps | Reps |
Bicycling | 10 minutes | – |
Treadmill | 10 minutes | – |
Barbell Curl | 3 Sets of 8 to 12 reps | 12, 10, 8 |
Barbell Bent Over Row | 3 Sets of 10 to 14 reps | 14, 12, 10 |
Pull-ups/ Lat Pulldown | 3 Sets of 8 to 12 reps | 12, 10, 8 |
Romanian Deadlift | 3 Sets of 6 to 10 reps | 10, 8, 6, |
Day 6 – Legs
This workout targets Leg Muscles, and will take up to 60 minutes to complete, and take a rest of 60 seconds between the sets.
Exercises | Sets & Reps | Reps |
Hack Squat | 3 Sets of 8 to 10 reps | 10, 10, 8 |
Squat Jump | 3 Sets of 8 to 10 reps | 10, 10, 8 |
Leg Extension | 3 Sets of 8 to 10 reps | 10, 8, 8 |
Barbell Hip Thrust | 3 Sets of 8 to 10 reps | 10, 8, 8 |
Dumbbell Bulgarian Squat | 3 Sets of 8 to 10 reps | 10, 10, 8 |
Calf Raise | 3 Sets of 8 to 10 reps | 10, 8, 8 |
Day 7 – Abs and Oblique
This workout targets Abs and oblique, and will take up to 60 minutes to complete, and take a rest of 60 seconds between the sets.
- Must Read: 10 Best Upper Ab Exercises
- Must Read: 10 Best Lower Abs Exercises
Exercises | Sets & Reps | Rest Time |
Treadmill | 5 Minutes | – |
Bicycling | 5 Minutes | – |
Battle Rope | 5 Minutes | – |
Weighted Crunches | 2 Sets of 10 reps | 15 seconds Rest |
Bicycle Crunches | 2 Times of 25 seconds | 15 seconds Rest |
Weighted Reverse Crunches | 2 Sets of 10 reps | 20 seconds Rest |
V-ups Crunches | 2 Times of 25 seconds | 20 seconds Rest |
Russian Twist | 2 Times of 25 seconds | 20 seconds Rest |
Hanging Knee Raise | 2 Sets of 10 Reps | 20 seconds Rest |
Mountain Climbing | 2 Times of 30 seconds | 15 seconds Rest |
Cable Leg Raises | 2 Sets of 10 Reps | 20 seconds Rest |
High Plank | 2 Times of 60 seconds | 15 seconds Rest |
Side Plank | 2 Times of 30 seconds each side | 15 seconds Rest |
Dumbbell Side Bend | 2 Sets of 10 Reps | 15 seconds Rest |
7 Day Gym Workout Plan for Beginners: Download
Choose any one gym workout plan and follow at least for a couple of months to see the noticeable results.
FAQs on 7 Day Gym Workout Plan
-
Should I Warm Up Before Starting Workout?
Yes, you can do some warm up exercises before lifting weights because it will help you to increase blood flow and allow your muscles to use oxygen and also it can reduce the chances of injuries.
-
What Should I Do on Rest Days?
If you’re training your body 6 days a week, then rest day is very important to recovery for muscles. get enough sleep at least 9 to 10 hours and drink enough water on rest day.
But, you still stay active. Try to do some yoga or simply take a walk, so it is very important to keep your body moving (aim for 30-45 minutes).
-
Can I Take a Rest in the Middle of the Week?
The short answer is YES, you can take a rest in the middle of the week. But if you want to build strength and muscles, then make sure to complete all 6 days training in a week.
Conclusion
This 7-day gym workout plan helps you to build overall strength and build maximum muscles. Also, for better results, you need to follow a healthy diet.
Before starting any kind of workout routine, talk with your personal trainers, and if you have medical concerns, then kindly connect with the doctor.
Hopefully, you like this article if you have any questions and suggestions kindly put them in the comment box below.
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Good workout