Okay, so you’ve decided to do something for your body every day of the week, but you don’t know how to do it without burning yourself out. This is where we come in. We’ve put together a 7-day workout plan to help you build muscle, burn fat, and improve your cardio. The best part? Scalable for everyone. Let’s enter!
7 Day Gym Workout Plan
There’s no doubt that sticking to a 7-day workout plan takes a lot of commitment. One of the best ways to help you stick with it is to have enough variety to keep it interesting, so we’ve designed our plan so that you do something different every day.
Day 1: Full Body Strength Training
It’s important to hit big full-body compound movements on the first day of your training to squat and deadlifts still a lot in the tank!
| EXERCISE | SETS | REPS | Rest |
| Squat down | 3 | 5-8 | 1.5-2 min |
| Deadlifts | 3 | 5-8 | 1.5-2 min |
| Push-ups | 3 | Failure | 1 min |
| Dumbbell rows | 3 | 10-12 | 1 min |
| planks | 3 | 60 seconds | 45-60 seconds |
Day 2: Cardio – Interval training
You can choose to run, bike, row, walk on the elliptical, or use any other cardio machine that you can safely use. Manual treadmills Better than electricity for that.
- Duration: 15 – 30 minutes
- Example: To start, alternate 30 seconds of total effort (sprinting) with 1 minute of slower/more comfortable pace (walking). For more advanced gym goers, 1 minute of jogging and 2 minutes of walking are repeated for 30 minutes.
Day 3: Upper Body Strength
This upper body workout session is designed to combine so you don’t trade off strength versus hypertrophy.
| EXERCISE | SETS | REPS | Rest |
| Bench Press* | 3 | 6-8 | 1-1.5 min |
| Shoulder press | 3 | 6-8 | 1-1.5 min |
| Biceps Curls* | 3 | 8-12 | 1 min |
| hammer curls* | 3 | 8-12 | 1 min |
| Triceps Ext. | 3 | 8-12 | 1 min |
| Skull Crushers | 3 | 8-12 | 1 min |
- Bench Press: Alternate between flat bench press and incline bench press weekly. Try mixing it differently inclined bench angles.
- Biceps Curls: Choose one of your desired curl options, ie Preacher, dumbbell, incline, etc.
- hammer curls: Use dumbbells and cables
Day 4: Cardio – Steady State
Choose your favorite or least hated form of cardio for a nice mid-length workout. The goal is to work up a sweat but not completely exhaust yourself.
Day 5: Lower Body Strength
In this exercise, you will work all the muscle groups of your legs to achieve a balanced development.
| EXERCISE | SETS | REPS | Rest |
| Lungs | 3 | 12-15 / leg | 1-1.5 min |
| foot print* | 3 | 12-15 | 1-1.5 min |
| Hamstring curls | 3 | 12-15 | 1-1.5 min |
| Romanian Deadlifts | 3 | 8-12 | 1-1.5 min |
| Raises Calf | 3 | 20 | 1-1.5 min |
Day 6: Core and HIIT
Today is meant for a short session that will make you sweat.
| EXERCISE | SETS | REPS | Rest |
| Russian twists | 3 | 20 | 1 min |
| Bicycle Crunch | 3 | 20 | 1 min |
| Leg lifts | 3 | 20 | 1 min |
| HIIT* | 1 | 15 min | THIS |
Day 7: Active Recovery – Stretching and Flexibility
This may be the most important day of the entire week. Don’t even think about skipping it!
- Duration: 30 minutes
- Activities: Dynamic stretching, yoga, foam rolling
Following a 7 Day Gym Workout Regimen
A 7-day workout plan may seem overwhelming, but with the right approach, it can be sustainable. How to make it work long term:
- Start with changes: Working out every day of the week can be downright intimidating. Adjust the duration or intensity if necessary. For example, keep cardio days to the low end of the recommendations or reduce the number of sets on strength days. The goal is not to burn out quickly, but to build up over time.
- Listen to your body: Recovery is important to prevent injury. If you feel overly tired, consider taking an extra rest day or replacing it with a workout stretching routine.
- Mix: Variety is key to keeping things interesting. Alternate exercises within the same muscle group to target different muscles and prevent boredom. Incorporate new forms of cardio into your cardio days, such as dancing (Just Dance video games are actually pretty fun) or walking.
- Adapt to goals: Whether your goal is to lose weight, gain muscle, or increase endurance, you can customize the plan to fit your goals. If muscle gain is the focus, lift heavier on strength days or increase your total HIIT training time for fat loss.
- Build a habit: Consistency is key. Try to do each exercise at the same time every day to establish a routine. Even on busier days, a short 15-minute workout can help you stay on track.
- Record progress: Record your workouts in a journal. Whether it’s lifting more weights, running longer, or feeling more energetic, noticing any progress can increase your commitment. Remember that any positive change, no matter how small, is a victory!
- Proper nutrition: Since your body will be working hard, you should focus on feeding it everything it needs to function at its peak. Avoid junk food, focus on eating whole foods, especially protein-rich options, eat plenty of vegetables and fruits, and drink plenty of water. To keep yourself on track, treat yourself to a cheat meal once a week (not just one day).
Collection
Here it is: a 7-day workout plan for the gym and ways to help you stick to it. Exercising every day of the week is no joke, but the commitment will reward you with strength, cardiovascular health, and fat loss. Remember to eat right and listen to your body. The only thing holding you back from your dream physique is you!
