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.
Table Of Contents
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 |
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 Name | Sets | Reps |
| Rope Pushdown | 3 Sets | 9, 11, 8 Reps |
| Flat Bench Press | 4 Sets | 12, 10, 10, 8 Reps |
| Narrow Grip Push Up | 3 Sets | 12, 11, 7 Reps |
| Skull Crusher | 3 Sets | 11, 10, 11 Reps |
| Parallel Bar Dip | 4 Sets | 10, 10, 11, 7 Reps |
| Incline Bench Press | 3 Sets | 12, 9, 11 Reps |
| Rope Pushdown | 4 Sets | 12, 10, 10 Reps |
| Incline Cable Crossover | 3 Sets | 12, 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 Name | Sets | Reps | ||
| Wrist Curl | 3 Sets | 11, 11, 10 Reps | ||
| Lat Pulldown | 3 Sets | 10, 10, 10 Reps | ||
| Deadlift | 3 Sets | 10, 8, 8 Reps | ||
| Standing Barbell Curl | 4 Sets | 12, 8, 9 Reps | ||
| Seated Cable Rowing | 3 Sets | 12, 10, 10 Reps | ||
| Pull-Ups | 3 Sets | 10, 9, 8 Reps | ||
| Dumbbell Twisting Curl | 3 Sets | 12, 10, 8 Reps | ||
| Dumbbell Hammer Curl | 3 Sets | 12, 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 Name | Sets | Reps |
| Barbell Back Squat | 3 Sets | 15, 12, 10 Reps |
| Machine Leg Press | 3 Sets | 15, 12, 10 Reps |
| Seated Bent-Over Rear Delt Raise | 3 Sets | 12, 10, 8 Reps |
| Leg Extension | 3 Sets | 13, 11, 10 Reps |
| Dumbbell Lateral Raise Overhand Grip (2 Sets) Neutral Grip (2 Sets) | 4 Sets | 10, 8, 10, 8 Reps |
| Calf Raises | 3 Sets | 12, 10, 8 Reps |
| Barbell Jammer | 3 Sets | 12, 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 Name | Sets | Reps |
| Skull Crusher | 4 Sets | 7, 9, 8, 6 Reps |
| Dumbbell Pullover | 3 Sets | 9, 10, 7 Reps |
| Incline DB Bench Press | 4 Sets | 10, 10, 5 Reps |
| Flat Bench Press | 4 Sets | 12, 10, 10, 8 Reps |
| DB/Cable Overhead Extension | 3 Sets | 8,10, 8 Reps |
| Weighted Push_up | 3 Sets | 9, 10, 6 Reps |
| Rope Pushdown | 3 Sets | 12, 10, 10 Reps |
| Narrow Grip Bench Press | 3 Sets | 11, 9, 7 Reps |
Optional Core Workout
This is an optional exercise, you can do it for a minimum of 15 – 20 minutes
| Exercise Name | Sets | Reps | Rest Time |
| Cable Leg Raises | 3 | 10 Reps | 10-15 Seconds Rest |
| Russian Twist | 2 | 25 sec | 10-15 Seconds Rest |
| Dumbbell Side Bend | 2 | 10 Reps | 10-15 Seconds Rest |
| Weighted Reverse Crunches | 2 | 10 Reps | 20 Sec Rest |
| Side Plank | 2 | 15-30 Sec | 10-15 Seconds Rest |
| Weighted Crunches | 2 | 10 Reps | 10-15 Seconds Rest |
| V-ups Crunches | 2 | 10 Reps | 10-15 Seconds Rest |
| High Plank | 2 | 50-60 sec | 10-15 Seconds Rest |
| Hanging Knee Raise | 2 | 10 Reps | 20 Sec Rest |
| Bicycle Crunches | 2 | 20 sec | 10-15 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 Name | Sets | Reps |
| Deadlift | 4 Sets | 10, 8, 8 Reps |
| Standing Barbell / Cable Curl | 4 Sets | 9, 10, 8 Reps |
| Seated Cable Rowing | 4 Sets | 11, 10, 10 Reps |
| Pull-Ups | 3 Sets | 10, 10, 8 Reps |
| Seated/Standing Lat Pulldown | 4 Sets | 9, 10, 6, 8 Reps |
| Wrist Curl | 3 Sets | 12, 10, 8 Reps |
| T Rowing / Bent-Over Inverted Row | 4 Sets | 10, 9, 10 Reps |
| Incline Dumbbell Curl | 4 Sets | 10, 9, 8 Reps |
| Concentration Curl | 3 Sets | 10, 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 Name | Sets | Reps |
| Upright Row | 3 Sets | 8, 6, 8 Reps |
| Good morning | 3 Sets | 11, 7, 8 Reps |
| Shoulder Shrug | 3 Sets | 10, 10, 8 Reps |
| Dumbbell Overhead Press | 3 Sets | 10, 9, 8 Reps |
| DB Bent-arm Lateral Raise | 3 Sets | 11, 10, 9 Reps |
| Barbell/Smith Machine Hip Thrust | 3 Sets | 11, 11, 9 Reps |
| Hamstring Curl | 3 Sets | 9, 10, 8 Reps |
| Dumbbell Front Raises | 3 Sets | 10, 8, 6 Reps |
| Barbell Romanian Deadlift | 3 Sets | 9, 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
Summary: 7 day Gym Workout for Beginners Part 2
| Workout Duration | 45 – 60 Minutes |
| Primary Goal | Maintain Body Fitness |
| Training Period | 7 Days a Week |
| Rest Timing Between Sets | 60 Sec – 2 Minutes |
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 Name | Sets | Reps |
| Push-ups | 2-3 Sets | 10, 10 Reps |
| Barbell Overhead Press | 3 Sets | 12, 12, 10 Reps |
| Flat Bench Press | 3 Sets | 10, 12, 9 Reps |
| Triceps Rope Pushdown | 3 Sets | 15, 12, 10 Reps |
| Treadmill | 25 Minutes | NIL |
| Dumbbell Pullover | 3 Sets | 10, 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 Name | Sets | Reps |
| Barbell Curl | 3 Sets | 10, 10 Reps |
| Deadlift | 3 Sets | 12, 8, 7 Reps |
| Bicycling | 30 Minutes | NIL |
| Lat Pulldown | 3 Sets | 10, 10, 9 Reps |
| Seated Rowing | 3 Sets | 15, 10, 8 Reps |
| Face Pull | 3 Sets | 12, 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 Name | Sets | Reps |
| Treadmill | 20 Minutes | NIL |
| Machine Leg Press | 3 Sets | 15, 12, 10 Reps |
| Calf Raise | 3 Sets | 14, 12, 8 Reps |
| Barbell Back Squat | 3 Sets | 16, 14, 12 Reps |
| Hamstring Curl | 3 Sets | 12, 12, 10 Reps |
| Leg Extension | 3 Sets | 10, 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 Name | Sets | Reps |
| Dumbbell Lateral Raise | 3 Sets | 10, 10, 9 Reps |
| Seated Machine Fly | 3 Sets | 10, 10, 9 Reps |
| Upright Row | 3 Sets | 11, 12, 7 Reps |
| Incline Bench Press | 3 Sets | 15, 12, 10 Reps |
| Burpees | 3 Sets | 12, 12, 10 Reps |
| Dumbbell Front Raise | 3 Sets | 10, 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 Name | Sets | Reps |
| Barbell Curl | 3 Sets | 10, 11, 8 Reps |
| Pull-ups/ Lat Pulldown | 3 Sets | 12, 10, 7 Reps |
| Bicycling | 15 Minutes | NIL |
| Romanian Deadlift | 3 Sets | 12, 10, 5 Reps |
| Treadmill | 10 Minutes | NIL |
| Barbell Bent Over Row | 3 Sets | 12, 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 Name | Sets | Reps |
| Squat Jump | 3 Sets | 10, 10 Reps |
| Barbell Hip Thrust | 3 Sets | 10, 10, 7 Reps |
| Calf Raise | 3 Sets | 8, 8, 7 Reps |
| Leg Extension | 3 Sets | 11, 7, 9 Reps |
| Dumbbell Bulgarian Squat | 3 Sets | 12, 10, 8 Reps |
| Hack Squat | 3 Sets | 12, 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 Name | Sets | Reps | Rest Time |
| Bicycling | 10 Minutes | NIL | 20 seconds Rest |
| Treadmill | 7 Minutes | NIL | NIL |
| Weighted Crunches | 2 Sets | 12 Reps | 20 seconds Rest |
| V-ups Crunches | 2 Sets | 20 Sec | 25 seconds Rest |
| Russian Twist | 2 Sets | 25 Sec | 20 seconds Rest |
| High Plank | 2 Sets | 1 Min | 25 seconds Rest |
| Side Plank | 2 Sets | 25-40 Sec both Sides | 20 seconds Rest |
| Bicycle Crunches | 2 Sets | 25 Sec | 15 seconds Rest |
| Cable Leg Raises | 2 Sets | 15 Reps | 15 seconds Rest |
| Weighted Reverse Crunches | 2 Sets | 14 Reps | 20 seconds Rest |
| Mountain Climbing | 2 Sets | 45 Sec | 20 seconds Rest |
| Battle Rope | 5 Minutes | NIL | NIL |
| Dumbbell Side Bend | 2 Sets | 12 Reps | 20 seconds Rest |
| Hanging Knee Raise | 2 Sets | 12 Reps | 30 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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