7 Day Gym Workout Plan with PDF for Beginners & Intermediate

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.

7 Day Gym Workout Plan to Build Strength and Muscles Growth

Summary of 7 day Gym Workout Schedule

Workout Duration80 to 90 Minutes
Primary GoalStrength & Muscle Growth
Training days6 Days a Week & 1 Day Full Rest
Duration of Visible Result3 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 1Triceps, Chest, and Core is optional
Day 2Biceps, Wrist and Back
Day 3Shoulders, Quadriceps and Calves
Day 4Triceps, Chest, and Core is optional
Day 5Biceps, Wrist and Back
Day 6Shoulders, Glutes and Hamstrings
Day 7Full 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.

ExercisesSets & RepsReps
Skull Crusher4 Sets of 8-12 Reps12, 10, 10, 8
Parallel Bar Dip4 Sets of 8-12 Reps12, 10, 10, 8
Rope Pushdown3 Sets of 8-12 Reps12, 10, 10
Narrow Grip Push Up4 Sets of 8-12 Reps12, 10, 10, 8
Incline Cable Crossover4 Sets of 8-12 Reps12, 10, 10, 8
Flat Bench Press4 Sets of 8-12 Reps12, 10, 10, 8
Incline Bench Press4 Sets of 8-12 Reps12, 10, 10, 8
Flat DB Bench Press3 Sets of 8-12 Reps12, 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

ExercisesSets & RepsReps Rest Time
Reverse Crunches2 Sets of 15 reps15 seconds
Lying Leg Raises2 Sets of 10 reps15 seconds
Mountain Climber2 Times of 30 seconds15 seconds
High Plank2 Times of 60 seconds15 seconds
Side Plank2 Times of 30 seconds each side15 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.

ExercisesSets & RepsReps
Single-Arm Dumbbell Row3 Sets of 8-12 Reps12, 10, 8
Standing Barbell Curl4 Sets of 8-12 Reps12, 10, 10, 8
Dumbbell Twisting Curl3 Sets of 8-12 Reps12, 10, 8
Dumbbell Hammer Curl3 Sets of 8-12 Reps12, 10, 8
Wrist Curl3 Sets of 8-12 Reps12, 10, 8
Pull-Ups3 Sets of 8-10 Reps10, 8, 8
Deadlift3 Sets of 8-10 Reps10, 8, 8
Lat Pulldown3 Sets of 10-12 Reps12, 10, 10
Seated Cable Rowing3 Sets of 10-12 Reps12, 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.

ExercisesSets & RepsReps
Barbell Overhead Press3 sets of 10 to 14 Reps14, 12, 10
Dumbbell Lateral Raise
Overhand Grip (2 Sets)
Neutral Grip (2 Sets)
4 sets of 10 to 15 Reps10, 8, 10, 8
Seated Bent-Over Rear Delt Raise3 sets of 8 to 12 Reps12, 10, 8
Barbell Back Squat3 sets of 10 to 15 Reps15, 12, 10
Barbell Jammer3 sets of 8 to 12 Reps12, 10, 8
Machine Leg Press3 sets of 10 to 15 Reps15, 12, 10
Leg Extension3 sets of 10 to 14 Reps15, 12, 10
Calf Raises3 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.

ExercisesSets & RepsReps
Skull Crusher4 sets of 8 to 10 reps10, 10, 8, 8
Narrow Grip Bench Press3 sets of 6 to 10 reps10, 8, 6
DB/Cable Overhead Extension3 sets of 6 to 10 reps10, 8, 6
Rope Pushdown3 sets of 8 to 10 reps10, 8, 8
Flat Bench Press4 sets of 6 to 10 reps10, 8, 8, 6
Incline DB Bench Press4 sets of 6 to 10 reps10, 8, 6, 6
Dumbbell Pullover3 sets of 6 to 10 reps10, 8, 6
Weighted Push-up3 sets of 8 to 10 reps10, 8, 8

Optional Core Exercises

Do below exercises for at least 15 to 20 Minutes for Core:

ExercisesSets & RepsRest Time
Weighted Crunches2 Sets of 10 reps15 seconds rest
Bicycle Crunches2 Times of 20 seconds15 seconds rest
Weighted Reverse Crunches2 Sets of 10 reps20 seconds Rest
Russian Twist2 Times of 20 seconds15 seconds rest
Hanging Knee Raise 2 Sets of 10 reps 20 seconds Rest
Dumbbell Side Bend2 Sets of 10 reps15 seconds rest
Cable Leg Raises2 Sets of 10 reps15 seconds rest
High Plank2 Times of 60 seconds15 seconds rest
Side Plank2 Times of 30 Seconds Each Side15 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.

ExercisesSets & RepsReps
Standing Barbell / Cable Curl4 Sets of 8 to 10 Reps10, 10, 8, 8
Concentration Curl3 Sets of 6 to 10 Reps10, 8, 6
Incline Dumbbell Curl4 Sets of 8 to 10 Reps10, 10, 8, 8
Wrist Curl3 Sets of 6 to 10 Reps10, 8, 6
T -Rowing / Bent-Over Inverted Row4 Sets of 6 to 10 Reps10, 8, 8, 6
Pull-Ups3 Sets of 6 to 10 Reps10, 8, 6
Deadlift4 Sets of 6 to 10 Reps10, 8, 6, 6
Seated/Standing Lat Pulldown4 Sets of 8 to 10 Reps10, 8, 8, 8
Seated Cable Rowing4 Sets of 6 to 10 Reps10, 8, 8, 6

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.

ExercisesSets & RepsReps
Dumbbell Overhead Press3 Sets of 8 to 10 Reps10, 8, 8
Dumbbell Front Raises3 Sets of 6 to 10 Reps10, 8, 6
DB Bent-arm Lateral Raise3 Sets of 6 to 10 Reps10, 8, 6
Shoulder Shrug3 Sets of 8 to 12 Reps12, 8, 8
Upright Row3 Sets of 6 to 8 Reps8, 8, 6
Barbell Romanian Deadlift3 Sets of 6 to 10 Reps10, 8, 6
Hamstring Curl3 Sets of 6 to 8 Reps8, 8, 6
Good morning3 Sets of 8 to 10 Reps10, 8, 8
Barbell/Smith Machine Hip Thrust3 Sets of 8 to 12 Reps12, 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 Duration45 to 60 Minutes
Primary GoalMaintain Fitness Level
Training Days7 Days a week

The best rest period between sets: 60 seconds to 90 seconds.

Day 1Shoulder, Chest, and Triceps
Day 2Biceps and Back
Day 3Legs
Day 4Shoulder, Chest, and Triceps
Day 5Biceps and Back
Day 6Legs
Day 7Abs 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.

ExercisesSets & RepsReps
Treadmill30 Minutes
Push-ups2 Sets of 8 to 10 Reps10, 8
Flat Bench Press3 Sets of 10 to 16 Reps16, 12, 10
Dumbbell Pullover3 Sets of 8 to 10 Reps10, 8, 8
Barbell Overhead Press3 Sets of 10 to 16 Reps16, 12, 10
Triceps Rope Pushdown3 Sets of 12 to 16 Reps16, 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.

ExercisesSets & RepsReps
Bicycling15-20 Minutes
Face Pull3 Sets of 8 to 12 reps12, 10, 8
Barbell Curl3 Sets of 8 to 12 reps12, 8, 8
Seated Rowing3 Sets of 10 to 14 reps14, 12, 10
Deadlift3 Sets of 6 to 10 reps10, 8, 8
Lat Pulldown3 Sets of 8 to 12 reps12, 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.

ExercisesSets & RepsReps
Treadmill10 Minutes
Barbell Back Squat3 Sets of 10 to 16 reps16, 14, 10
Hamstring Curl3 Sets of 10 to 14 reps14, 12, 10
Leg Extension3 Sets of 10 to 16 reps16, 14, 10
Machine Leg Press3 Sets of 10 to 16 reps16, 14, 10
Calf Raise3 Sets of 10 to 16 reps16, 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.

ExercisesSets & RepsReps
Burpees3 Sets of 10 to 14 reps14, 12, 10
Incline Bench Press3 Sets of 12 to 16 reps16, 14, 12
Seated Machine Fly3 Sets of 8 to 12 reps12, 10, 8
Dumbbell Lateral Raise3 Sets of 10 to 14 reps12, 12, 10
Dumbbell Front Raise3 Sets of 10 to 14 reps12, 12, 10
Upright Row3 Sets of 8 to 12 reps12, 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.

ExercisesSets & RepsReps
Bicycling10 minutes
Treadmill10 minutes
Barbell Curl3 Sets of 8 to 12 reps12, 10, 8
Barbell Bent Over Row3 Sets of 10 to 14 reps14, 12, 10
Pull-ups/ Lat Pulldown3 Sets of 8 to 12 reps12, 10, 8
Romanian Deadlift3 Sets of 6 to 10 reps10, 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.

ExercisesSets & RepsReps
Hack Squat3 Sets of 8 to 10 reps10, 10, 8
Squat Jump3 Sets of 8 to 10 reps10, 10, 8
Leg Extension3 Sets of 8 to 10 reps10, 8, 8
Barbell Hip Thrust3 Sets of 8 to 10 reps10, 8, 8
Dumbbell Bulgarian Squat3 Sets of 8 to 10 reps10, 10, 8
Calf Raise3 Sets of 8 to 10 reps10, 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.

ExercisesSets & RepsRest Time
Treadmill5 Minutes
Bicycling5 Minutes
Battle Rope5 Minutes
Weighted Crunches2 Sets of 10 reps15 seconds Rest
Bicycle Crunches2 Times of 25 seconds15 seconds Rest
Weighted Reverse Crunches2 Sets of 10 reps20 seconds Rest
V-ups Crunches2 Times of 25 seconds20 seconds Rest
Russian Twist2 Times of 25 seconds20 seconds Rest
Hanging Knee Raise2 Sets of 10 Reps20 seconds Rest
Mountain Climbing2 Times of 30 seconds15 seconds Rest
Cable Leg Raises2 Sets of 10 Reps20 seconds Rest
High Plank2 Times of 60 seconds15 seconds Rest
Side Plank2 Times of 30 seconds each side15 seconds Rest
Dumbbell Side Bend2 Sets of 10 Reps15 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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