7 Day Workout Plan With PDF

7 Days Gym Workout Plan With PDF: Most Uses and Effective

If you have any desire to get a good physique and looking for a gym workout plan, we will impart you to a 7 day gym workout plan with PDF, that can assist you with accomplishing your fitness goal.

In the event that you’re a wellness fan who works out at the rec center, you can follow the below workout plan or likewise you can download the PDF.

A good physique is a dream of every man and woman, but very few peoples succeed The reason is due to improper workout or diet plan.

That is why we are suggesting this article to you By reading this article you will find your mistakes and gain some knowledge about workout or diet plan. If you really want to get good physique then read this article is well.

7 Days Gym Workout Plan With PDF: Most Uses and Effective

Summary 7 Days Gym Workout Plan

Workout Duration 60 -70 Minutes
Primary Goal Body Strength and Muscle Growth
Training days 5 – 6 Days a Week, 1 Day Rest
Duration of Visible Result Minimum 3 – 6 Months
Summary 7 Days Gym Workout Plan

7 Day Gym Workout Plan To Build Body Strength and Gain Muscle

Let me tell you at the outset that you can only achieve a good body if you follow a healthy diet, with which you need to have strong immunity, Because if your immune system is weak again and again, then its effects on your muscles growth, so first of all you have to strengthen your immunity.

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Quick View

  • DAY 1
Triceps, Chest, and Core is optional
  • DAY 2
Back, Wrist, Biceps 
  • DAY 3
Calves,  Quadriceps, and Shoulders
  • DAY 4
Chest and Triceps, core (optional)
  • DAY 5
Back, and Biceps, also Wrist
  • DAY 6
 Shoulders, Hamstrings, and Glutes
  • DAY 7
Resting Day/ Muscles Recovery Day

Remember, The Best Period For Resting sets: 60 seconds to 90 seconds.

DAY 1 - Triceps and Chest

This exercise targets Triceps and Chest, and will require minimum 60 -70 Minutes to finish, While doing this workout, you can take a minimum of 1 minute – 1.5 minutes rest between the seat.

Exercise NameSetsReps
Rope Pushdown3 Sets9, 11, 8 Reps
Flat Bench Press4 Sets12, 10, 10, 8 Reps
Narrow Grip Push Up3 Sets12, 11, 7 Reps
Skull Crusher3 Sets11, 10, 11 Reps
Parallel Bar Dip4 Sets10, 10, 11, 7 Reps
Incline Bench Press3 Sets12, 9, 11 Reps
Rope Pushdown4 Sets12, 10, 10 Reps
Incline Cable Crossover3 Sets12, 10, 8 Reps
Optional Core Workout

Do as many rounds as possible at least 10 to 15 Minutes for Core exercise.

DAY 2 - Back, Wrist, Biceps 

This exercise targets Back, Wrist, Biceps , and will require minimum 60 -70 Minutes to finish, While doing this workout, you can take a minimum of 1 minute – 1.5 minutes rest between the seat.

Exercise NameSetsReps
Wrist Curl3 Sets11, 11, 10 Reps
Lat Pulldown3 Sets10, 10, 10 Reps
Deadlift3 Sets10, 8, 8 Reps
Standing Barbell Curl4 Sets12, 8, 9 Reps
Seated Cable Rowing3 Sets12, 10, 10 Reps
Pull-Ups3 Sets10, 9, 8 Reps
Dumbbell Twisting Curl3 Sets12, 10, 8 Reps
Dumbbell Hammer Curl3 Sets12, 10, 8 Reps
DAY  3 - Calves, Quadriceps, and Shoulders

This exercise targets Calves, Quadriceps, and Shoulders , and will require minimum 60 -70 Minutes to finish, While doing this workout, you can take a minimum of 1 minute – 1.5 minutes rest between the seat.

Exercise NameSetsReps
Barbell Back Squat3 Sets15, 12, 10 Reps
Machine Leg Press3 Sets15, 12, 10 Reps
Seated Bent-Over Rear Delt Raise3 Sets12, 10, 8 Reps
Leg Extension3 Sets13, 11, 10 Reps
Dumbbell Lateral Raise
Overhand Grip (2 Sets)
Neutral Grip (2 Sets)
4 Sets10, 8, 10, 8 Reps
Calf Raises3 Sets12, 10, 8 Reps
Barbell Jammer3 Sets12, 10, 8 Reps
DAY 4 - Chest and Triceps

This exercise targets Chest and Triceps , and will require minimum 60 -70 Minutes to finish, While doing this workout, you can take a minimum of 1 minute – 1.5 minutes rest between the seat.

Exercise NameSetsReps
Skull Crusher4 Sets7, 9, 8, 6 Reps
Dumbbell Pullover3 Sets9, 10, 7 Reps
Incline DB Bench Press4 Sets10, 10, 5 Reps
Flat Bench Press4 Sets12, 10, 10, 8 Reps
DB/Cable Overhead Extension3 Sets8,10, 8 Reps
Weighted Push_up3 Sets9, 10, 6 Reps
Rope Pushdown3 Sets12, 10, 10 Reps
Narrow Grip Bench Press3 Sets11, 9, 7 Reps
Optional Core Workout

This is an optional exercise, you can do it for a minimum of 15 – 20 minutes

Exercise NameSetsRepsRest Time
Cable Leg Raises310 Reps10-15 Seconds Rest
Russian Twist2 25 sec10-15 Seconds Rest
Dumbbell Side Bend210 Reps10-15 Seconds Rest
Weighted Reverse Crunches210 Reps20 Sec Rest
Side Plank215-30 Sec10-15 Seconds Rest
Weighted Crunches210 Reps10-15 Seconds Rest
V-ups Crunches210 Reps10-15 Seconds Rest
High Plank250-60 sec10-15 Seconds Rest
Hanging Knee Raise210 Reps20 Sec Rest
Bicycle Crunches220 sec10-15 Seconds Rest
DAY 5 - Back, and Biceps, also Wrist

This exercise targets Back, and Biceps, also Wrist , and will require minimum 60 -70 Minutes to finish, While doing this workout, you can take a minimum of 1 minute – 1.5 minutes rest between the seat.

Exercise NameSetsReps
Deadlift4 Sets10, 8, 8 Reps
Standing Barbell / Cable Curl4 Sets9, 10, 8 Reps
Seated Cable Rowing4 Sets11, 10, 10 Reps
Pull-Ups3 Sets10, 10, 8 Reps
Seated/Standing Lat Pulldown4 Sets9, 10, 6, 8 Reps
Wrist Curl3 Sets12, 10, 8 Reps
T Rowing / Bent-Over Inverted Row4 Sets10, 9, 10 Reps
Incline Dumbbell Curl4 Sets10, 9, 8 Reps
Concentration Curl3 Sets10, 8, 6 Reps
DAY 6 - Shoulders, Hamstrings, and Glutes

This exercise targets Shoulders, Hamstrings, and Glutes, and will require minimum 60 -70 Minutes to finish, While doing this workout, you can take a minimum of 1 minute – 1.5 minutes rest between the seat.

Exercise NameSetsReps
Upright Row3 Sets8, 6, 8 Reps
Good morning3 Sets11, 7, 8 Reps
Shoulder Shrug3 Sets10, 10, 8 Reps
Dumbbell Overhead Press3 Sets10, 9, 8 Reps
DB Bent-arm Lateral Raise3 Sets11, 10, 9 Reps
Barbell/Smith Machine Hip Thrust3 Sets11, 11, 9 Reps
Hamstring Curl3 Sets9, 10, 8 Reps
Dumbbell Front Raises3 Sets10, 8, 6 Reps
Barbell Romanian Deadlift3 Sets9, 10, 9 Reps
DAY 7 - Resting Day/ Muscles Recovery Day

People who do full weekend exercises need to take 1 day full rest at the weekend, Rest not only helps our muscles to relax, it also boosts our muscle growth.

If you do not get 1 day rest after workout full week, then it effect on Muscles Growth, you need to do at least 1 day full rest on a week. after resting 1 day you can follow the same routine.

7 Day Gym Workout Plan PDF

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7 Day Gym Workout Plan For Beginners Part 2

7 Days Gym Workout Plan With PDF: Most Uses and Effective

Summary: 7 day Gym Workout for Beginners Part 2

Workout Duration45 – 60 Minutes
Primary GoalMaintain Body Fitness
Training Period7 Days a Week
Rest Timing Between Sets60 Sec – 2 Minutes
Summary:7 day Gym Workout for Beginners Part 2

Quick View

  • DAY 1
 Shoulder, Triceps and Chest
  • DAY 2
Back and Biceps
  • DAY 3
Legs
  • DAY 4
Chest, Shoulder and Triceps
  • DAY 5
Biceps, Back
  • DAY 6
Legs
  • DAY 7
Abs and Oblique

Remember, The Best Period For Resting sets: 60 seconds to 90 seconds.

DAY 1 -  Shoulder, Triceps and Chest

This exercise targets Shoulder, Triceps and Chest, and will require minimum 45 – 60 Minutes to finish, While doing this workout, you can take a minimum of 60 Sec – 2 Minutes rest between the seat.

Exercise NameSetsReps
Push-ups2-3 Sets10, 10 Reps
Barbell Overhead Press3 Sets12, 12, 10 Reps
Flat Bench Press3 Sets10, 12, 9 Reps
Triceps Rope Pushdown3 Sets15, 12, 10 Reps
Treadmill25 MinutesNIL
Dumbbell Pullover3 Sets10, 9, 7 Reps
DAY 2 - Back and Biceps

This exercise targets Back and Biceps, and will require minimum 45 – 60 Minutes to finish, While doing this workout, you can take a minimum of 60 Sec – 2 Minutes rest between the seat.

Exercise NameSetsReps
Barbell Curl3 Sets10, 10 Reps
Deadlift3 Sets12, 8, 7 Reps
Bicycling30 MinutesNIL
Lat Pulldown3 Sets10, 10, 9 Reps
Seated Rowing3 Sets15, 10, 8 Reps
Face Pull3 Sets12, 10, 8 Reps
DAY 3 - Legs

This exercise targets Legs and make your legs more stronger, and will require minimum 45 – 60 Minutes to finish, While doing this workout, you can take a minimum of 60 Sec – 2 Minutes rest between the seat.

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Exercise NameSetsReps
Treadmill20 MinutesNIL
Machine Leg Press3 Sets15, 12, 10 Reps
Calf Raise3 Sets14, 12, 8 Reps
Barbell Back Squat3 Sets16, 14, 12 Reps
Hamstring Curl3 Sets12, 12, 10 Reps
Leg Extension3 Sets10, 12, 12 Reps
DAY 4 - Chest, Shoulder and Triceps

This exercise targets Chest, Shoulder and Triceps, and will require minimum 45 – 60 Minutes to finish, While doing this workout, you can take a minimum of 60 Sec – 2 Minutes rest between the seat.

Exercise NameSetsReps
Dumbbell Lateral Raise3 Sets10, 10, 9 Reps
Seated Machine Fly3 Sets10, 10, 9 Reps
Upright Row3 Sets11, 12, 7 Reps
Incline Bench Press3 Sets15, 12, 10 Reps
Burpees3 Sets12, 12, 10 Reps
Dumbbell Front Raise3 Sets10, 10, 11 Reps
DAY 5 - Biceps, Back

This exercise targets Biceps, Back, and will require minimum 45 – 60 Minutes to finish, While doing this workout, you can take a minimum of 60 Sec – 2 Minutes rest between the seat.

Exercise NameSetsReps
Barbell Curl3 Sets10, 11, 8 Reps
Pull-ups/ Lat Pulldown3 Sets12, 10, 7 Reps
Bicycling15 MinutesNIL
Romanian Deadlift3 Sets12, 10, 5 Reps
Treadmill10 MinutesNIL
Barbell Bent Over Row3 Sets12, 10, 10 Reps
DAY 6 - Legs

This exercise targets Legs and make your legs strong, and will require minimum 45 – 60 Minutes to finish, While doing this workout, you can take a minimum of 60 Sec – 2 Minutes rest between the seat.

Exercise NameSetsReps
Squat Jump3 Sets10, 10 Reps
Barbell Hip Thrust3 Sets10, 10, 7 Reps
Calf Raise3 Sets8, 8, 7 Reps
Leg Extension3 Sets11, 7, 9 Reps
Dumbbell Bulgarian Squat3 Sets12, 10, 8 Reps
Hack Squat3 Sets12, 10, 8 Reps
DAY 7 - Abs and Oblique

This exercise targets Abs and Oblique, and will require minimum 45 – 60 Minutes to finish, While doing this workout, you can take a minimum of 20 – 60 Sec rest between the seat.

Exercise NameSetsRepsRest Time
Bicycling10 MinutesNIL20 seconds Rest
Treadmill7 MinutesNILNIL
Weighted Crunches2 Sets12 Reps20 seconds Rest
V-ups Crunches2 Sets20 Sec25 seconds Rest
Russian Twist2 Sets25 Sec20 seconds Rest
High Plank2 Sets1 Min25 seconds Rest
Side Plank2 Sets25-40 Sec both Sides20 seconds Rest
Bicycle Crunches2 Sets25 Sec15 seconds Rest
Cable Leg Raises2 Sets15 Reps15 seconds Rest
Weighted Reverse Crunches2 Sets14 Reps20 seconds Rest
Mountain Climbing2 Sets45 Sec20 seconds Rest
Battle Rope5 MinutesNILNIL
Dumbbell Side Bend2 Sets12 Reps20 seconds Rest
Hanging Knee Raise2 Sets12 Reps30 seconds Rest

Benefits Of 7 Days Gym Workout Plan

By Exercise 7 days per week, your body doesn’t know up from down, thus it will start to overcompensate by creating more energy by consuming more calories, and that implies you not just have more energy, you consume more fat also.

Assuming you’ve been following a multi day split and have seen your benefits and upgrades turning out to be less and less amazing as time has passed by, this could be a sign that you have arrived at a characteristic level, and it very well may be your body advising you to roll out certain improvements.

Conclusion

This 7-day exercise plan assists you with developing generally speaking fortitude and assemble most extreme muscles. Additionally, for improved result, you really want to follow a healthy diet plan.

If you have any problems in your body, then you must first consult a doctor, then you can follow workout.

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