The Best 7 Day Gym Workout Plan with Free PDF

7 day gym workout plan with pdf

If you are looking for an ultimate weekly workout plan to train in an organized manner and get the most out of your training, I can help you.

In this article, I’ve shared five examples of 7-day gym workout plans, from beginners to experienced lifters and from muscle building to weight loss.

Here are the routines I’ve designed:

  • Hybrid Workout Plan for Intermediate
  • Push/Pull/Legs (PPL) for Beginners
  • Upper Lower Split for Advanced
  • Body Part Split for All Fitness Levels, and
  • Strength and Cardio Combined for Body Recomposition

You can download one of them depending on your fitness level and goal. I believe following this routine and consuming the needed diet will help you shape your physique over time.

1. 7 Day Workout Routine for Muscle Development

7 Day Gym Workout Plan To Build Strength and Mass with PDF
  • Day 1 – Chest and Triceps, and Core (optional)
  • Day 2 – Back, Biceps, and Wrist
  • Day 3 – Quadriceps, Calves, and Shoulders
  • Day 4 – Chest and Triceps, and Core (optional)
  • Day 5 – Back, Biceps, and Wrist
  • Day 6 – Shoulders, Hamstrings, and Glutes
  • Day 7 – Rest/Recovery Day

In this workout plan, you’ll train your every muscle group twice a week.

During the first half of the week, you’ll lift moderate weight to focus on improving muscle definition and symmetry, while in the last half, you’ll lift as heavy as possible to bolster your lifting strength.

It can be super effective for those who have been working out for a while but are not seeing growth.

Day 1 – Chest, Triceps, and Core

ExerciseSetsReps
Flat Bench Press415, 12, 10, 10
Incline DB Bench Press315, 12, 10
Pec Deck Fly320, 15, 12
Parallel Bar Dip310-20
Skull Crusher320, 15, 12
Rope Pushdown320, 15, 12

Optional Core Workout

Exercise Activity Rest
Mountain Climber 30-second x 315-second
Reverse Crunches15 reps x 315-second
Lying Leg Raises10 reps x 315-second
Front Plank60-second x 3No Rest
Side Plank30-sec/side x 2No Rest

Day 2 – Back, Biceps, and Forearms

ExerciseSetsReps
Pull-Ups3AMRAP
Bent-Over Row320, 15, 12
Front Lat Pulldown320, 15, 12
Seated Cable Rowing320, 15, 12
T-Bar Row320, 15, 12
Standing Barbell Curl320, 15, 12
Hammer Curl315/arm
Wrist Curl315/arm

Day 3 – Quadriceps, Calves, and Shoulders

Exercise Sets Reps
Leg Extension320, 15, 12
Machine Leg Press320, 15, 12
Calf Raises315-20
DB Front Raises415, 12, 10, 10
Dumbbell Lateral Raise415, 12, 10, 10
Seated Rear Delt Raise415, 12, 10, 10

Day 4 – Chest, Triceps, and Abs

ExerciseSetsReps
Flat Bench Press48, 6, 6 4
Incline DB Bench Press48, 6, 6 4
Dumbbell Pullover38, 8, 6
Weighted Pushup38, 8, 6
Triceps Pushdown48, 8, 6, 6
Single-arm Tricep Extension38, 8, 6

Optional Core Workout:

  • Weighted Crunches– 10 reps, 30-second rest
  • Bicycle Crunches – 20 seconds, 45-second rest
  • Hanging Knee Raises– 10 reps, 30-second rest
  • Plank – 60 seconds, 30-second rest
  • Side Plank – 30 seconds, no rest
  • Weighted Reverse Crunches – 10 reps, 45-second rest
  • Russian Twist– 20 seconds, 45-second rest
  • Kneeling Cable Crunches – 10 reps, 45-second rest
  •  High-to-low Cable Wood Chop – 10 reps, 30-second rest, repeat on each side.

Day 5 – Back, Biceps, and Lower Arms

ExerciseSetsReps
Deadlifts510, 8, 6, 4, 2
Close Grip Lat Pulldown48, 6, 6, 4
Seated Cable Rowing48, 6, 6, 4
Incline Dumbbell Curl310-12
Reverse Barbell Curl310-12

Day 6 – Shoulders, Hamstrings, and Glutes

Exercise Sets Reps
Seated Military Press46-10
Dumbbell Lateral Raise36-10
Rear Delt Machine Flyes36-10
Shoulder Shrug36-10
DB Romanian Deadlift36-8
Machine Leg Curl315-20
Hip Thrust312, 10, 8

Day 7 – Rest/Recovery Day

Rest is equally important as the workout, so allow each muscle to get complete rest on day 7. Then, repeat the same schedule in the following weeks.

You can also replace some exercises depending on your choice, but this weekly gym workout plan is well-designed and can help you grow strength and size.

2. PPL 7 Day Gym Workout Plan for Beginners

A man is working out for muscle building
  • Day 1 – Chest, Shoulder, and Triceps
  • Day 2 – Back and Biceps
  • Day 3- Quads and Calves
  • Day 4 – Chest, Shoulder, and Triceps
  • Day 5 – Back and Biceps
  • Day 6- Hamstrings and Glutes
  • Day 7 – Abs and Oblique (Core)

This Push, Pull, and Legs (PPL) split workout involves training two to three muscle groups a day and 12-15 sets per session. It is great for beginners who want to build muscle and strength and improve their physical appearance.

I’ve designed this program in such a way that your muscles get enough time for recovery between the workouts and won’t make you exhausted at the end of the week.

Day 1 – Chest, Shoulder, and Triceps

Push ExercisesSetsRepsRest
Seated Pec Deck Fly315-202-min
Smith Machine Incline Bench Press312-153-min
Alternating Dumbbell Front Raises310-1290-sec
Seated Smith Machine Overhead Press312-152-min
Triceps Rope Press Down315-202-min

Day 2 – Back and Biceps

Pull ExercisesSetsRepsRest
Front Lat Pulldown315-202-min
Seated Cable Rowing315-202-min
Chest Supported DB/T-Bar Row312-152-min
Chin-ups3Failure2-min
Cable Curl315-202-min

Day 3 – Quads and Calves

Leg ExercisesSetsRepsRest
DB Goblet Squat315-202-min
Leg Extension315-202-min
Leg Press310/leg2-min
Standing Calf Raises315-202-min

Day 4 – Chest, Shoulder, and Triceps

Push ExercisesSetsRepsRest
Hammer Strength Chest Press315-202-min
Lateral Cable Raises312-152-min
Bent-Over Raises310-122-min
Cable Overhead Triceps Extension315-202-min
Bench Dips315-202-min

Day 5 – Back and Biceps

Pull ExercisesSetsRepsRest
Pull-ups3Failure2-min
SM Partial Deadlift310-123-min
One-arm DB Row310/side90-sec
Alternating DB Curl310/arm90-sec
Preacher Curl312-152-min

Day 6 – Hamstrings and Glutes

Legs ExercisesSetsRepsRest
Seated Leg Curl315-202-min
Lying Leg Curl315-202-min
DB Romanian Deadlift38-102-min
Glute Bridge315-202-min

Day 7 – Abs and Oblique (Optional)

  • Treadmill – 5 Minutes
  • Bicycling – 5 Minutes
  • Mountain Climbing – 15 seconds, 30-second rest
  • Crunches– 10 reps, 30-second rest
  • Bicycle Crunches – 20 seconds, 45 seconds rest
  • Plank – 45 seconds, 30-second rest
  • Reverse Crunches – 10 reps, 45 seconds rest
  • Russian Twist– 15 seconds, 45 seconds rest
  • Flutter Kicks – 15 seconds, 30 seconds rest
  • Hanging Knee Raise – 10 reps, 30 seconds rest
  • Plank – 60 Seconds Hold, 30 seconds rest
  • Side Plank– 30 seconds on each side

3. Advanced 7 Day Split Workout for Mass Gain

  • Monday: Upper Body
  • Tuesday: Lower Body
  • Wednesday: Upper Body
  • Thursday: Lower Body
  • Friday: Upper Body
  • Saturday: Lower Body
  • Sunday: OFF

This advanced split workout involves training upper and lower body parts separately on alternate days. It contains plenty of reps and sets per day, making it a high-volume training plan.

It is excellent for those who have been working for a while and want a challenging yet effective exercise routine for strength and muscle growth.

Monday – Upper Body

ExerciseTarget MusclesSetsReps
Flat Bench PressChest415, 12, 10, 8
Incline Bench PressChest312, 10, 8
High to Low Cable FlyesChest315, 12, 10
Dumbbell Lateral RaisesShoulder415, 12, 10
Rope PushdownTriceps315, 12, 10
Single-arm Triceps ExtensionTriceps310/arm
Ab Wheel RolloutCore36-8

Tuesday – Lower Body

ExerciseTarget MusclesSetsReps
Back SquatsQuads420, 15, 12, 10
Leg PressQuads315, 12, 10
Front LungesLower body310/leg
Machine Leg CurlHamstrings415-20
Step UpLower body210/leg
Calf RaisesCalves420-25

Wednesday – Upper Body

ExerciseTarget MusclesSetsReps
PullupsBack3AMRAP
Lat PulldownBack415, 12, 10, 8
Seated Cable RowingBack415, 12, 10, 8
Bent-over Barbell RowBack412, 10, 10, 8
Cable FacepullPosterior Delt415, 12, 10, 10
EZ Bar Biceps CurlBiceps320, 15, 12
Hammer CurlBiceps315, 12, 10

Thursday – Lower Body

ExerciseTarget MusclesSetsReps
Leg ExtensionQuads420, 15, 15, 12
Landmine SquatQuads315, 12, 10
Bulgarian Split SquatLower Body310/leg
Lying Leg CurlHamstrings420, 15, 15, 12
Hip ThrustPosterior Chain315, 12, 10
Glute-Ham RaisePosterior Chain320-25

Friday – Upper Body

ExerciseTarget MusclesSetsReps
Bar DipsChest & Triceps310-20
Seated Overhead PressShoulder320, 15, 12
Cable Lateral RaisesShoulder315, 12, 10
High Cable Reverse FliesUpper Back315, 12, 10
Seated Machine RowBack315, 12, 10
Single-arm DB RowBack310/arm
Hanging Knee RaisesAbs310-20
Ab Machine/Cable CrunchesAbs320-30
Ab Wheel RolloutAbs310-12

Saturday – Lower Body

ExerciseTarget MusclesSetsReps
Reverse Hack SquatQuads315, 12, 10
Single-leg Standing CurlHamstrings315/leg
SM Sumo SquatLower Body420, 15, 12
Calf RaisesCalves415-20
Hip AdductionAdductors315-20

4. 7-Day Gym Workout Program to Train One Muscle Group a Day

A female is training for building muscle with a 7 day split workout
  • Monday: Chest
  • Tuesday: Back
  • Wednesday: Legs
  • Thursday: Shoulders
  • Friday: Biceps
  • Saturday: Triceps
  • Sunday: Abs

This program involves training one muscle group per day. It is a simple yet effective workout program that allows you to focus on one body part at a time and helps you build a strong and symmetrical physique.

First Day – Chest

  • Flat Bench Press (warm-up): 1 set x 15-20 reps
  • Flat Bench Press (working sets): 3 sets x 10-12 reps
  • Incline Dumbbell Bench Press: 3 sets x 10-15 reps
  • Pec Deck Fly: 3 sets x 12-15 reps
  • High to Low Cable Fly: 3 sets x 12-15 reps
  • Dumbbell Pullover (optional): 3 sets x 10-12 reps

Second Day – Back

  • Pull-ups: Perform three sets of as many reps as possible
  • Front Lat Pulldown: 3 sets x 15-20 reps
  • Seated Cable Rowing: 3 sets x 15-20 reps
  • Bent-over Barbell Row: 3 sets x 12-15 reps
  • T-Bar Row: 3 sets x 12-15 reps
  • Cable Facepull: 3 sets x 12-15 reps

Third Day – Legs

  • Back Squat (warm-up): 20 reps
  • Back Squat (working): 3 sets x 15-20 reps
  • Leg Press: 3 sets x 15-20 reps
  • Leg Extension: 3 sets x 15-20 reps
  • Machine Leg Curl: 4 sets x 15-20 reps
  • Calf Raises: 4 sets x 20 reps

Fourth Day – Shoulder

  • Overhead Press (Warm-up): 1 set x 20 reps
  • Arnold Press: 3 sets x 10-12 reps
  • Dumbell Lateral Raises: 3 sets x 12-15 reps
  • Dumbbell Rear Delt Fly: 3 sets x 10-12 reps
  • Reverse Pec Deck Fly: 3 sets x 12-15 reps
  • Shoulder Shrug: 3 sets x 10-12 reps

Fifth Day – Biceps

  • Chinups: Perform three sets of as many reps as possible.
  • EZ Bar Bicep Curl: 3 sets x 10-15 reps
  • Incline Dumbbell Curl: 3 sets x 10-12 reps
  • Preacher Curl: 3 sets x 10-12 reps
  • Hammer Curl: 3 sets x 10-12 reps
  • Wrist Extension: 3 sets x 10-12 reps

Sixth Day – Triceps

  • Bar Dips: Perform three sets of as many reps as possible.
  • Diamond Pushups: 3 sets x 10-20 reps
  • Skull Crushers: 3 sets x 10-20 reps
  • Rope Pushdown: 3 sets x 10-20 reps
  • Single-arm Overhead Extension: 3 sets x 15 reps on each arm
  • Cable Kickback: 3 sets x 15 reps on each arm

Seventh Day – Abs

  • Hanging Knee Raise: 3 sets x 15-20 reps
  • Kneeling Cable Crunches: 3 sets x 20 reps
  • Cable Oblique Twist on Swiss ball: 2 sets x 10 reps on each side
  • High to Low Cable Woodchop: 2 sets x 10 reps /side
  • Hollow Body Hold: 2 sets x 10-15 seconds
  • Wheel Rollout: 2 sets x 5-10 reps
  • Forearm Plank: 2 sets x 1-2 minute hold

5. Weekly Cardio and Strength Training Schedule for Fat Loss

The goal of this weekly gym workout program is to increase fat loss and build lean mass. It will be challenging but help you progress your fitness level over time.


Perform cardio exercises at your own pace and take 3-5 minutes of rest in between them.

Day 1 – Cardio

ExerciseDuration
Treadmill Run15 minutes
Bicycling10 minutes
Elliptical Cross Trainer5 minutes
15-minute Circuit Workout

Day 2 – Strength Training

ExerciseTarget MusclesSetsReps
Back SquatLegs420, 15, 12, 10
Lat PulldownBack420, 15, 12, 10
Seated Cable RowBack420, 15, 12, 10
Military PressShoulder415, 12, 10, 10
Pec Deck FlyChest4 15, 12, 10, 10

Day 3 – Cardio

ExerciseDuration
Treadmill Run15 minutes
Bicycling5 minutes
Elliptical Cross Trainer5 minutes
20-minute Triset Abs Workout 

Day 4 – Strength Training

ExerciseTarget MusclesSetsReps
Incline DB Bench PressChest410-12
Lateral Delt RaisesShoulder410-12
T-Bar Row/Machine RowBack410-12
Walking LungesLegs410-12
Seated Leg CurlHamstrings410-12

Day 5 – Cardio

ExerciseDuration
Treadmill Run15 minutes
Bicycling10 minutes
Elliptical Cross Trainer5 minutes
20-minute Tabata Workout

Day 6 – Strength Training

ExerciseTarget MuscleSetsReps
Machine Leg PressLeg412-15
Off-Block Deadlift Back410-12
Reverse Pec Deck FlyShoulder412-15
Rope PushdownTriceps412-15
Dumbbell Biceps CurlBiceps412-15

Day 7 – Cardio

ExerciseDuration
Treadmill Run15 minutes
Bicycling5 minutes
Elliptical Cross Trainer5 minutes
Battle Rope5 minutes
Jumping Rope5 minutes
10-minute Abs Workout

Tips to Help You Use These Workout Plans Effectively

1) Warm-up

Warming up before lifting weights is essential as it will help you increase blood flow and allow your muscles to use oxygen efficiently. It can also reduce the chances of injuries.

You can do various cardio exercises, such as treadmill jogs, pushups, bodyweight squats, jumping rope, or stationary bicycling for 5 to 10 minutes to get your heart rate up.

2) Reps and Sets Range

The ideal reps and sets range for bodybuilding are 8 to 12 and 3-4. But you can also increase and decrease the number of repetitions and sets, depending on your goal.

The best thing you can do is to perform lightweight, high-rep sets during the first session and heavyweight low-rep sets during the second session.

For example, if you train your chest twice a week, then you can do a higher rep set on the first day and a heavyweight low rep set on the second day.

3) Rest Between Sets

The optimum rest time between sets is 1 to 3 minutes. 1-2 minutes of rest is sufficient for isolation exercises, while 2-3 minutes is ideal for compound exercises.1 Willardson JM, Burkett LN. The effect of different rest intervals between sets on volume components and strength gains. J Strength Cond Res. 2008;22(1):146-152. doi:10.1519/JSC.0b013e31815f912d

4) How Much Weight Should You Lift

You can lift as heavy as you like. It’s best to start with lighter weights and then increase the load as you move to the second and third sets. A study recommends that heavy-load training helps increase maximal strength, moderate-load training increases muscle hypertrophy, and low-load training increases muscular endurance. So according to your, you can lift the weight.2 Schoenfeld, B. J., Grgic, J., Van Every, D. W., & Plotkin, D. L. (2021). Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports, 9(2). https://doi.org/10.3390/sports9020032

5) Post Workout Stretching

You can also do five to ten minutes of post-workout stretching to cool down, increase mobility, improve flexibility, reduce the risk of injury, and decrease muscle tension in your body. For example, you can do standing and seated bend forward, cobra pose, cat-cow, superman pull, and lunging hip flexor stretch.

6) Progressive Overload

Gradually increasing the weight, frequency, or number of repetitions in your strength training will help you grow your muscles over time.

7) Recommended Nutrition

Nutrition is equally important to work out when it comes to bodybuilding.

Feeding the proper amount of protein, carbs, and fats is essential for muscle growth.

The study suggests the recommended nutrition for developing a better physique.3 Iraki, J., Fitschen, P., Espinar, S., & Helms, E. (2019). Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review. Sports, 7(7). https://doi.org/10.3390/sports7070154

  • Protein – 1.8–2.5 g/kg/day protein
  • Carbohydrates – 3–5 g/kg/day
  • Fats – 0.5–1.5 g/kg/day

You can take protein in your different meals, especially in your breakfast and post-workout meals. Protein comes from several foods, such as chicken, eggs, beef, fish, chicken turkey, soya chunks, etc. (see: high protein foods)

If you can’t fulfill your protein need from foods, you can use whey isolate protein that can help you recover damaged muscle and may support muscle growth.

Download Your Weekly Gym Workout Program PDF

Depending on your fitness level and goal, you can download one of the workout programs.

Frequently Asked Questions

1. What’s The Best Time to Work Out?

If you want to know the best time to work out, you can check this article. In that context, I’ve shared the appropriate workout timing depending on workout goals and lifestyles.

2. Can You Take a Rest in The Middle of The Week?

Yes, you can take one day of rest in the middle of the week.

3. Can You Customize This Workout Plan?

You can modify this 7 day workout plan depending on your strength and fitness level. For example, you can increase and decrease repetitions, the number of exercises, and the duration of the daily workout session

References

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Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.
Picture of Murshid Akram

Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.
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About Me

I’m Murshid Akram, a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I primarily design workout plans and share science-based and practical information that can help you become stronger, functional, and healthier.

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