The Best 7 Day Gym Workout Plan with Free 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

• 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

Exercise	Sets	Reps
Flat Bench Press	4	15, 12, 10, 10
Incline DB Bench Press	3	15, 12, 10
Pec Deck Fly	3	20, 15, 12
Parallel Bar Dip	3	10-20
Skull Crusher	3	20, 15, 12
Rope Pushdown	3	20, 15, 12

Optional Core Workout

Exercise	Activity	Rest
Mountain Climber	30-second x 3	15-second
Reverse Crunches	15 reps x 3	15-second
Lying Leg Raises	10 reps x 3	15-second
Front Plank	60-second x 3	No Rest
Side Plank	30-sec/side x 2	No Rest

Day 2 – Back, Biceps, and Forearms

Exercise	Sets	Reps
Pull-Ups	3	AMRAP
Bent-Over Row	3	20, 15, 12
Front Lat Pulldown	3	20, 15, 12
Seated Cable Rowing	3	20, 15, 12
T-Bar Row	3	20, 15, 12
Standing Barbell Curl	3	20, 15, 12
Hammer Curl	3	15/arm
Wrist Curl	3	15/arm

Day 3 – Quadriceps, Calves, and Shoulders

Exercise	Sets	Reps
Leg Extension	3	20, 15, 12
Machine Leg Press	3	20, 15, 12
Calf Raises	3	15-20
DB Front Raises	4	15, 12, 10, 10
Dumbbell Lateral Raise	4	15, 12, 10, 10
Seated Rear Delt Raise	4	15, 12, 10, 10

Day 4 – Chest, Triceps, and Abs

Exercise	Sets	Reps
Flat Bench Press	4	8, 6, 6 4
Incline DB Bench Press	4	8, 6, 6 4
Dumbbell Pullover	3	8, 8, 6
Weighted Pushup	3	8, 8, 6
Triceps Pushdown	4	8, 8, 6, 6
Single-arm Tricep Extension	3	8, 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

Exercise	Sets	Reps
Deadlifts	5	10, 8, 6, 4, 2
Close Grip Lat Pulldown	4	8, 6, 6, 4
Seated Cable Rowing	4	8, 6, 6, 4
Incline Dumbbell Curl	3	10-12
Reverse Barbell Curl	3	10-12

Day 6 – Shoulders, Hamstrings, and Glutes

Exercise	Sets	Reps
Seated Military Press	4	6-10
Dumbbell Lateral Raise	3	6-10
Rear Delt Machine Flyes	3	6-10
Shoulder Shrug	3	6-10
DB Romanian Deadlift	3	6-8
Machine Leg Curl	3	15-20
Hip Thrust	3	12, 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

• 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 Exercises	Sets	Reps	Rest
Seated Pec Deck Fly	3	15-20	2-min
Smith Machine Incline Bench Press	3	12-15	3-min
Alternating Dumbbell Front Raises	3	10-12	90-sec
Seated Smith Machine Overhead Press	3	12-15	2-min
Triceps Rope Press Down	3	15-20	2-min

Day 2 – Back and Biceps

Pull Exercises	Sets	Reps	Rest
Front Lat Pulldown	3	15-20	2-min
Seated Cable Rowing	3	15-20	2-min
Chest Supported DB/T-Bar Row	3	12-15	2-min
Chin-ups	3	Failure	2-min
Cable Curl	3	15-20	2-min

Day 3 – Quads and Calves

Leg Exercises	Sets	Reps	Rest
DB Goblet Squat	3	15-20	2-min
Leg Extension	3	15-20	2-min
Leg Press	3	10/leg	2-min
Standing Calf Raises	3	15-20	2-min

Day 4 – Chest, Shoulder, and Triceps

Push Exercises	Sets	Reps	Rest
Hammer Strength Chest Press	3	15-20	2-min
Lateral Cable Raises	3	12-15	2-min
Bent-Over Raises	3	10-12	2-min
Cable Overhead Triceps Extension	3	15-20	2-min
Bench Dips	3	15-20	2-min

Day 5 – Back and Biceps

Pull Exercises	Sets	Reps	Rest
Pull-ups	3	Failure	2-min
SM Partial Deadlift	3	10-12	3-min
One-arm DB Row	3	10/side	90-sec
Alternating DB Curl	3	10/arm	90-sec
Preacher Curl	3	12-15	2-min

Day 6 – Hamstrings and Glutes

Legs Exercises	Sets	Reps	Rest
Seated Leg Curl	3	15-20	2-min
Lying Leg Curl	3	15-20	2-min
DB Romanian Deadlift	3	8-10	2-min
Glute Bridge	3	15-20	2-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

Exercise	Target Muscles	Sets	Reps
Flat Bench Press	Chest	4	15, 12, 10, 8
Incline Bench Press	Chest	3	12, 10, 8
High to Low Cable Flyes	Chest	3	15, 12, 10
Dumbbell Lateral Raises	Shoulder	4	15, 12, 10
Rope Pushdown	Triceps	3	15, 12, 10
Single-arm Triceps Extension	Triceps	3	10/arm
Ab Wheel Rollout	Core	3	6-8

Tuesday – Lower Body

Exercise	Target Muscles	Sets	Reps
Back Squats	Quads	4	20, 15, 12, 10
Leg Press	Quads	3	15, 12, 10
Front Lunges	Lower body	3	10/leg
Machine Leg Curl	Hamstrings	4	15-20
Step Up	Lower body	2	10/leg
Calf Raises	Calves	4	20-25

Wednesday – Upper Body

Exercise	Target Muscles	Sets	Reps
Pullups	Back	3	AMRAP
Lat Pulldown	Back	4	15, 12, 10, 8
Seated Cable Rowing	Back	4	15, 12, 10, 8
Bent-over Barbell Row	Back	4	12, 10, 10, 8
Cable Facepull	Posterior Delt	4	15, 12, 10, 10
EZ Bar Biceps Curl	Biceps	3	20, 15, 12
Hammer Curl	Biceps	3	15, 12, 10

Thursday – Lower Body

Exercise	Target Muscles	Sets	Reps
Leg Extension	Quads	4	20, 15, 15, 12
Landmine Squat	Quads	3	15, 12, 10
Bulgarian Split Squat	Lower Body	3	10/leg
Lying Leg Curl	Hamstrings	4	20, 15, 15, 12
Hip Thrust	Posterior Chain	3	15, 12, 10
Glute-Ham Raise	Posterior Chain	3	20-25

Friday – Upper Body

Exercise	Target Muscles	Sets	Reps
Bar Dips	Chest & Triceps	3	10-20
Seated Overhead Press	Shoulder	3	20, 15, 12
Cable Lateral Raises	Shoulder	3	15, 12, 10
High Cable Reverse Flies	Upper Back	3	15, 12, 10
Seated Machine Row	Back	3	15, 12, 10
Single-arm DB Row	Back	3	10/arm
Hanging Knee Raises	Abs	3	10-20
Ab Machine/Cable Crunches	Abs	3	20-30
Ab Wheel Rollout	Abs	3	10-12

Saturday – Lower Body

Exercise	Target Muscles	Sets	Reps
Reverse Hack Squat	Quads	3	15, 12, 10
Single-leg Standing Curl	Hamstrings	3	15/leg
SM Sumo Squat	Lower Body	4	20, 15, 12
Calf Raises	Calves	4	15-20
Hip Adduction	Adductors	3	15-20

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

• 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

Exercise	Duration
Treadmill Run	15 minutes
Bicycling	10 minutes
Elliptical Cross Trainer	5 minutes
15-minute Circuit Workout	–

Day 2 – Strength Training

Exercise	Target Muscles	Sets	Reps
Back Squat	Legs	4	20, 15, 12, 10
Lat Pulldown	Back	4	20, 15, 12, 10
Seated Cable Row	Back	4	20, 15, 12, 10
Military Press	Shoulder	4	15, 12, 10, 10
Pec Deck Fly	Chest	4	15, 12, 10, 10

Day 3 – Cardio

Exercise	Duration
Treadmill Run	15 minutes
Bicycling	5 minutes
Elliptical Cross Trainer	5 minutes
20-minute Triset Abs Workout	–

Day 4 – Strength Training

Exercise	Target Muscles	Sets	Reps
Incline DB Bench Press	Chest	4	10-12
Lateral Delt Raises	Shoulder	4	10-12
T-Bar Row/Machine Row	Back	4	10-12
Walking Lunges	Legs	4	10-12
Seated Leg Curl	Hamstrings	4	10-12

Day 5 – Cardio

Exercise	Duration
Treadmill Run	15 minutes
Bicycling	10 minutes
Elliptical Cross Trainer	5 minutes
20-minute Tabata Workout	–

Day 6 – Strength Training

Exercise	Target Muscle	Sets	Reps
Machine Leg Press	Leg	4	12-15
Off-Block Deadlift	Back	4	10-12
Reverse Pec Deck Fly	Shoulder	4	12-15
Rope Pushdown	Triceps	4	12-15
Dumbbell Biceps Curl	Biceps	4	12-15

Day 7 – Cardio

Exercise	Duration
Treadmill Run	15 minutes
Bicycling	5 minutes
Elliptical Cross Trainer	5 minutes
Battle Rope	5 minutes
Jumping Rope	5 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

References

• 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
• 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
• 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