7 Day Gym Workout Plan with PDF

In a series of workout routines, I’ve shared one more 7 Day gym workout plan with PDF. If you’re a fitness enthusiast working out at the gym to build muscle, you can download this schedule.

I’ve included two kinds of gym workout plans, the first is for those who work out 6 days a week, and the second one is for those who work out every day (7 days a week).

The first routine is slightly more challenging than the second one. So if you work out each day of the week, you can follow the second one, which will be slightly less intense than 6 days schedule.

Related: The Ultimate 12-Week Gym Workout for Strength and Muscle Development

Program Summary and Description

Workout Duration 60-90 Minutes
Primary Goal Strength and Muscle Growth
Training Frequency 6 days a week
Training LevelIntermediate and Beginner
Number of Workout PlansTwo
Suggested Duration for Visible Result 3 Months
Alternate Workout Plan
Summary of 7-Day Gym Workout Schedule

I’ve already created a 1 Hour Gym Workout Weekly Schedule for Muscle Gain for beginners. So, you can take a look and save it for future use.

Tips to help you Use This Workout Plan 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 is 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. One-two minute of rest is sufficient for isolation exercises, while 2-3 minutes of rest is ideal for compound exercises.1Willardson, Jeffrey M, and Lee N Burkett. “The effect of different rest intervals between sets on volume components and strength gains.” Journal of strength and conditioning research vol. 22,1 (2008): 146-52. 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 physique3 Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review

  • 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.

Okay, let’s uncover the workout plan.

7 Day Gym Workout Plan To Build Strength and Mass

7 Day Gym Workout Plan To Build Strength and Mass with PDF
Seated Rowing (Photo by: Ruslan Khmelevsky on Unsplash)
  • 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 primary muscle group twice a week.

During the first half of the week, you’ll lift a slightly less heavy load, while in the last half, you’ll lift as heavyweight as possible.

Doing 8 to 12 reps with lighter weights will help you boost your strength. On the other hand, performing 4-8 reps with heavier stimulates muscle growth.

Day 1 – Chest and Triceps, and Core

Flat Bench Press412, 10, 10, 8
Incline Dumbbell Bench Press312, 10, 8
Incline Cable Flyes/Pec Deck Fly312, 10, 8
Parallel Bar Dip312, 10, 10
Skull Crusher312, 10, 10
Rope Pushdown312, 10, 10

Optional Core Workout

Do as many rounds as possible in 10 minutes.

Exercise Activity Rest
Mountain Climber 30 seconds15 seconds
Reverse Crunches15 reps 15 seconds
Lying Leg Raises10 reps 15 seconds
Front Plank60 secondsNo Rest
Side Plank30 seconds
each side
No Rest

Day 2 – Back, Biceps, and Wrist

Deadlift/310, 8, 8
Front Lat Pulldown312, 10, 10
Seated Cable Rowing312, 10, 10
Single-Arm Dumbbell Row312, 10, 8
Standing Barbell Curl412, 10, 8
Dumbbell Hammer Curl312, 10, 8
Wrist Curl312, 10, 8

Day 3 – Quadriceps, Calves, and Shoulders

Exercise Sets Reps
Barbell Back Squat1 (warm-up)15
Back Squat312, 10, 8
Machine Leg Press315, 12, 10
Calf Raises312, 10, 8
Barbell Overhead Press312, 10, 8
Dumbbell Lateral Raise410, 8, 10, 8
Seated Rear Delt Raise412, 10, 8
Weekly Day Gym Workout Plan

Day 4 – Chest and Triceps ( Core optional)

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
7 Day Gym Workout PDF

Optional Core Workout

Duration – 15 minutes

Day 5 – Back, Biceps, and Wrist

Front Lat Pulldown48, 6, 6, 4
Seated Cable Rowing38, 6, 6, 4
T Row/Bent-Over Barbell Row48, 6, 6, 4
Incline Dumbbell Curl48, 6, 6, 4
Concentration Curl38, 6, 6
Dumbbell Hammer Curl3 8, 6, 6
7 day workout split

Day 6 – Shoulders, Hamstrings, and Glutes

Exercise Sets Reps
Dumbbell Arnold Press38, 6, 4
Dumbbell Lateral Raise38, 6, 4
Rear Delt Machine Flyes38, 8, 6
Shoulder Shrug38, 6, 4
Dumbbell Romanian Deadlift38, 6, 4
Leg Curl312, 10, 8
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. And repeat the same schedule in the following weeks.

You can also replace some exercises depending on your choice but this 7-day gym workout plan is well-designed and can help you grow strength and size.

7 Day Gym Workout Plan PDF

You can download one of the above workouts. I’ve updated the second workout plan, which is slightly less challenging than the first routine. You can use the one that meets your fitness level.

7 Day Gym Workout Plan for beginners (Schedule 2)

7 Day Gym Workout Plan for beginners

If your goal is to maintain your fitness level and keep yourself active throughout the day, then you can follow this routine.

This 7 day gym workout plan is most suitable for beginners and office goers.


Workout Duration45-60 Minutes
Primary GoalMaintain Fitness
Training Frequency7 days a week
Training LevelBeginner
Rest Between Sets 1-2 minutes

Okay, so let’s see what exercises you can do in this routine.

  • Day 1 – Chest, Shoulder, and Triceps
  • Day 2 – Back and Biceps
  • Day 3- Legs
  • Day 4 – Chest, Shoulder, and Triceps
  • Day 5 – Back and Biceps
  • Day 6- Legs
  • Day 7 – Abs and Oblique (Core)

Day 1 – Chest, Shoulder, and Triceps

  1. Treadmill – 10 Minutes
    • 2 Minutes Jog
    • 4 Minutes Run at Moderate Speed
    • 2 Minutes Walk
    • 2 Minutes Run at Moderate to Fast Speed
  2. Pushups
    • 10 Reps x 2 sets with 1-minute rest between sets
  3. Flat Bench Press
    • 15, 12, and 10 reps
  4. Dumbbell Pullover
    • 10, 8, and 6 reps
  5. Barbell Overhead Press
    • 15, 12, and 10 reps
  6. Triceps Rope Pushdown
    • 15, 12, and 10 reps

Day 2 – Back and Biceps

  1. Bicycling – 10 Minutes
  2. Lat Pulldown – 12, 10, 8 reps
  3. Seated Rowing – 12, 10, 8 reps
  4. Face Pull – 12, 10, 8 reps
  5. Barbell Curl – 12, 10, 8 reps

Day 3- Legs

  1. Treadmill – 5 Minutes
  2. Barbell Back Squat – 15, 12, 10 reps
  3. Machine Leg Press – 15, 12, 10 reps
  4. Hamstring Curl – 12, 10, 8 reps
  5. Calf Raise – 15, 12, 10 reps

Day 4 – Chest, Shoulder, and Triceps

  1. Burpees – 15, 12, 10 reps
  2. Incline Bench Press – 15, 12, 10 reps
  3. Seated Machine Fly – 12, 10, 8 reps
  4. Dumbbell Front Raise – 12, 10, 8 reps
  5. Dumbbell Lateral Raise– 12, 10, 8 reps

Day 5 – Back and Biceps

  1. Treadmill – 5 Minutes
  2. Bicycling – 5 Minutes
  3. Romanian Deadlift – 8, 6, 4 reps
  4. Pullups/ Lat Pulldown – 12, 10, 8 reps
  5. Barbell Bent Over Row – 12, 10, 8 reps
  6. Barbell Curl – 12, 10, 8 reps

Day 6 – Legs

  1. Squat Jump – 10 reps x 2 sets
  2. Hack Squat – 10 reps x 3 sets
  3. Leg Extension – 10 reps x 3 sets
  4. Barbell Hip Thrust – 10 reps x 3 sets
  5. Calf Raise – 10 reps x 3 sets

Day 7 – Abs and Oblique (Optional)

  1. Treadmill – 5 Minutes
  2. Bicycling – 5 Minutes
  3. Mountain Climbing – 30 seconds, 15 seconds rest
  4. Dumbbell Side Bend – 10 reps, 15 seconds rest
  5. Weighted Crunches– 10 reps, 15 seconds Rest
  6. Cable Leg Raises– 10 reps, 15 seconds Rest
  7. Bicycle Crunches – 20 seconds, 15 seconds Rest
  8. Plank – 60 seconds, 15 seconds Rest
  9. Weighted Reverse Crunches – 10 reps, 20 seconds Rest
  10. Russian Twist– 20 seconds, 20 seconds Rest
  11. Hanging Knee Raise – 10 reps, 20 seconds Rest
  12. Plank – 60 Seconds Hold, 15 seconds Rest
  13. Side Plank– 30 Seconds on Each Side
  14. V-ups Crunches– 20 Seconds, 20 seconds rest

7 Day Gym Workout Plan pDF (Schedule 2)

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 I take a rest in the middle of the week?

Yes, you can take a rest in the middle of the week but make sure you complete all 6 days of training in a week if you want growth.

3. Can you Customize this workout plan?

You can modify this 7 day gym 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.

Final Thoughts

If you want to train systematically and get the most out of your workout, then you can try this 7 day gym workout plan. This workout routine will help you maximize your strength and hypertrophy and achieve your desired physique.

I’ve also designed an ultimate 12-week workout plan for building muscles and maximizing strength for those who have been working out for a while but not getting the expected results. You can give it a try and I hope you’ll see definitely see the results.

The Ultimate 12 Week Gym Workout Guide

Related Workout Programs:

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Murshid Akram
I'm a certified personal trainer, fitness blogger, and nature lover. I always learn more about exercise science and human anatomy so that I can provide the best information possible. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.

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