7 Day Gym Workout Plan with PDF for Beginners & Intermediate (2024)

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

Related: 15 Best Bodyweight Chest Exercises for Beginner

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

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 (2024)

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

Related: 09 Best Effective Leg Press Alternative

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

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.

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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