7 Day Gym Workout Plan (5 Best Samples with PDF)

If you want to train systematically and get the most out of your workout, then this article is for you. I’ve shared five examples of 7 day gym workout plan for those who have been working out for a while but not getting the expected results.

The plans I’ve designed are:

  • Hybrid Workout Plan for Intermediate
  • Push/Pull/Legs (PPL) for Beginners
  • Upper Lower Split for Advanced
  • One Muscle Group/Day Split
  • Strength and Cardio Combined

You can download one of the programs depending on your fitness level and give it a try. I hope you’ll see the results.

7 Day Gym Workout Plan for Muscle Development (Schedule 1)

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 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

ExerciseSetsReps
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

ExerciseSetsReps
Pull-Ups3AMRAP
Deadlift310, 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 Gym Workout Plan

Day 4 – Chest and Triceps, Core (optional)

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

Duration – 15 minutes

Day 5 – Back, Biceps, and Wrist

ExerciseSetsReps
Pull-ups3AMRAP
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

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.

PPL 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.

Summary

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. Pec Deck Fly
    • 10, 8, and 6 reps
  5. Lateral Raises
    • 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. 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)

  • Treadmill – 5 Minutes
  • Bicycling – 5 Minutes
  • Mountain Climbing – 15 seconds, 30 seconds rest
  • Crunches– 10 reps, 30 seconds Rest
  • Bicycle Crunches – 20 seconds, 45 seconds Rest
  • Plank – 45 seconds, 30 seconds 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

7 Day Upper/Lower Split for Advanced Lifters (Schedule 3)

7 day gym workout plan

Working out six times a week is enough when you follow a upper/lower split program.

You can take one day off on your leg day to train your upper body four times and lower body twice a week.

Below you can see how I split upper body and lower body muscles into a weekly gym workout plan.

Day 1 – Upper Body – Chest, Side Delt, Triceps, and Abs

ExerciseReps
Flat Bench Press15, 12, 10, 8
Incline Dumbbell Press12, 10, 8
High to Low Cable Flyes15, 12, 10
Dumbbell Lateral Raises15, 12, 10
Rope Pushdown15, 12, 10
Single-arm Triceps Extension10/arm x 2
Ab Wheel Rollout30-sec x 2

Day 2 – Lower Body

ExerciseReps
Back Squats20, 15, 12, 10
Leg Press15, 12, 10
Front Lunges10 reps/side x 2
Machine Leg Curl12-15 x 3
Step Up10 reps/side x 2
Calf Raises12-15 x 3

Day 3 – Upper Body – Back, Rear Delts, Biceps

ExerciseReps
PullupsAMRAP x 4
Lat Pulldown15, 12, 10
Seated Cable Rowing15, 12, 10, 8
Bent-over Barbell Row12, 10, 10
Cable Facepull15, 12, 10
EZ Bar Biceps Curl15, 12, 10
Hammer Curl12 x 3

Day 4 – OFF

Day 5 – Upper Body – Chest, Shoulder, Triceps, and Core

ExerciseReps
Dumbbell Bench Press15, 12, 10
Pec Deck Fly15 x 2
Bar Dips10-12 x 3
Arnold Press10-12 x 3
Cable Lateral Raises10-12 x 3
Bar Pushdown10-12 x 3
Hanging Knee RaisesAMRAP x 2
Ab Machine/Cable CrunchesAMRAP x 2
Ab Wheel Rollout30-sec x 2

Day 6 – Lower Body

ExerciseReps
Bulgarian Split Squat10 reps/side x 3
Landmine Squats15, 12, 10
Leg Extension15, 12, 10
Leg Curl15, 12, 10
Hip Thrust10-12 x 3
Glute-Ham Raise/Low Back Extension10-12 x 3

Day 7 – Upper Body – Back, Rear Delt, and Biceps

ExerciseReps
Deadlift8, 6, 4, 4
ChinupsAMRAP x 3
Lat Pulldown10, 8, 6
Seated Cable Row10, 8, 6
Single-arm Dumbbell Row10, 8, 6
Dumbbell Rear Delt Fly10-12 x 3
Incline Dumbbell Curl10-12 x 3

Muscle Group 7 Day Gym Workout Plan (Schedule 4)

You’ll train one muscle group every day in this split.

The rest between sets will be 2-3 minutes.

Day 1 – Chest

  • Flat Bench Press (Warm-up): 15 reps
  • Flat Bench Press (Main): 8-12 x 3 reps
  • Incline Dumbbell Bench Press: 8-12 x 3
  • Pec Deck Fly: 8-12 x 3
  • High to Low Cable Fly: 8-12 x 3
  • Dumbbell Pullover: 8-12 x 3

Day 2 – Back

  • Pull-ups: Perform three sets of as many reps as possible
  • Front Lat Pulldown: 12-16 reps x 3
  • Seated Cable Rowing: 12-16 reps x 3
  • Bent-over Barbell Row: 10-12 reps x 3
  • T-Bar Row: 8-12 reps x 3
  • Cable Facepull: 10-12 reps x 3

Day 3 – Legs

  • Back Squat (warm-up): 20 reps
  • Back Squat (main): 12-16 x 3
  • Leg Press: 10-12 x 3
  • Dumbbell Step-up: 10 reps/side x 3
  • Machine Leg Curl: 12-16 x 3
  • Calf Raises: 12-16 x 3

Day 4 – Shoulder

  • Overhead Press (Warm-up): 15
  • Arnold Press: 8-12 x 3
  • Dumbell Lateral Raises: 8-12 x 4
  • Dumbbell Rear Delt Fly: 8-14 x 3
  • Reverse Pec Deck Fly: 10-12 x 3
  • Shoulder Shrug: 10-12 x 3

Day 5 – Biceps

  • Chinups: AMRAP x 3
  • EZ Bar Bicep Curl: 12 reps x 3
  • Incline Dumbbell Curl: 8-12 reps x 3
  • Preacher Curl: 10-12 reps x 3
  • Hammer Curl: 10 reps x 3
  • Wrist Extension: 10 reps/arm x 2

Day 6 – Triceps

  • Bar Dips: AMRAP x 3
  • Diamond Pushups: AMRAP x 3
  • Skull Crushers: 10-12 x 3
  • Rope Pushdown: 12-16 x 3
  • Single-arm Overhead Extension: 10 reps/side x 3
  • Cable Kickback: 10 reps/side x 3

Day 7 – Abs

  • Hanging Knee Raise: 10 reps x 2
  • Kneeling Cable Crunches: 10 reps x 2
  •  Weighted Plate Crunches: 10 reps x 2
  • Cable Oblique Twist on Swiss ball: 10 reps x 2
  • High to Low Cable Woodchop: 10 reps x 1
  • Low to High Cable Woodchop: 10 reps x 1
  • Hollow Body Hold: 10-15 seconds x 2
  • Wheel Rollout: 30-sec x 2
  • Forearm Plank: 60 seconds x 2

7 Day Cardio and Strength Training Program (Schedule 5)

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 1Cardio

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

Day 2 – Strength Training

ExerciseReps
Back Squat20, 15, 12, 10
Lat Pulldown15, 12, 10
One-arm DB Row10/side x 3
Military Press15, 12, 10
Dumbbell Pullover10-12 x 3

Day 3 – Cardio

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

Day 4 – Strength Training

ExerciseReps
Flat Bench Press10-12 x 4
Incline DB Bench Press10-12 x 3
Bench Dips10-12 x 3
Bent-Over Row10-12 x 4
Seated Cable Row10-12 x 4

Day 5 – Cardio

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

Day 6 – Strength Training

ExerciseReps
Machine Leg Press12-15 x 3
Off-Block Deadlift 6-8 x 3
Lateral Raise10-12 x 4
Cable Facepull10-12 x 4
Rope Pushdown10-12 x 3
Dumbbell Biceps Curl10-12 x 3

Day 7 – Cardio

ExerciseDuration
Treadmill Run15 minutes
Bicyling5 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. One-two minute of rest is sufficient for isolation exercises, while 2-3 minutes is ideal for compound exercises.1Willardson 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 Workout Plan 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 I 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 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

Alternatives:

References

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Author
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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