7 Day Gym Workout Plan with PDF (PPL/Split/Cardio)

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)

• 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

Exercise	Sets	Reps
Flat Bench Press	4	12, 10, 10, 8
Incline Dumbbell Bench Press	3	12, 10, 8
Incline Cable Flyes/Pec Deck Fly	3	12, 10, 8
Parallel Bar Dip	3	12, 10, 10
Skull Crusher	3	12, 10, 10
Rope Pushdown	3	12, 10, 10

Optional Core Workout

Do as many rounds as possible in 10 minutes.

Exercise	Activity	Rest
Mountain Climber	30 seconds	15 seconds
Reverse Crunches	15 reps	15 seconds
Lying Leg Raises	10 reps	15 seconds
Front Plank	60 seconds	No Rest
Side Plank	30 seconds each side	No Rest

Day 2 – Back, Biceps, and Wrist

Exercise	Sets	Reps
Pull-Ups	3	AMRAP
Deadlift	3	10, 8, 8
Front Lat Pulldown	3	12, 10, 10
Seated Cable Rowing	3	12, 10, 10
Single-Arm Dumbbell Row	3	12, 10, 8
Standing Barbell Curl	4	12, 10, 8
Dumbbell Hammer Curl	3	12, 10, 8
Wrist Curl	3	12, 10, 8

Day 3 – Quadriceps, Calves, and Shoulders

Exercise	Sets	Reps
Barbell Back Squat	1 (warm-up)	15
Back Squat	3	12, 10, 8
Machine Leg Press	3	15, 12, 10
Calf Raises	3	12, 10, 8
Barbell Overhead Press	3	12, 10, 8
Dumbbell Lateral Raise	4	10, 8, 10, 8
Seated Rear Delt Raise	4	12, 10, 8

Day 4 – Chest and Triceps, Core (optional)

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

Duration – 15 minutes

• Dumbbell Side Bend – 10 reps, 15 seconds rest, repeat each side
• Weighted Crunches– 10 reps, 30 seconds Rest
• Hanging Knee Raises– 10 reps, 30 seconds Rest
• Bicycle Crunches – 20 seconds, 45 seconds Rest
• Plank – 60 seconds, 30 seconds Rest
• Side Plank – 30 seconds, no rest
• Weighted Reverse Crunches – 10 reps, 45 seconds Rest
• Russian Twist– 20 seconds, 45 seconds Rest
• Kneeling Cable Crunches – 10 reps, 45 seconds Rest
•  High To Low Cable wood Chop – 10 reps, 30 seconds rest, repeat each side

Day 5 – Back, Biceps, and Wrist

Exercise	Sets	Reps
Pull-ups	3	AMRAP
Front Lat Pulldown	4	8, 6, 6, 4
Seated Cable Rowing	3	8, 6, 6, 4
T Row/Bent-Over Barbell Row	4	8, 6, 6, 4
Incline Dumbbell Curl	4	8, 6, 6, 4
Concentration Curl	3	8, 6, 6
Dumbbell Hammer Curl	3	8, 6, 6

Day 6 – Shoulders, Hamstrings, and Glutes

Exercise	Sets	Reps
Dumbbell Arnold Press	3	8, 6, 4
Dumbbell Lateral Raise	3	8, 6, 4
Rear Delt Machine Flyes	3	8, 8, 6
Shoulder Shrug	3	8, 6, 4
Dumbbell Romanian Deadlift	3	8, 6, 4
Leg Curl	3	12, 10, 8
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. 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)

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 Duration	45-60 Minutes
Primary Goal	Maintain Fitness
Training Frequency	7 days a week
Training Level	Beginner
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)

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

Exercise	Reps
Flat Bench Press	15, 12, 10, 8
Incline Dumbbell Press	12, 10, 8
High to Low Cable Flyes	15, 12, 10
Dumbbell Lateral Raises	15, 12, 10
Rope Pushdown	15, 12, 10
Single-arm Triceps Extension	10/arm x 2
Ab Wheel Rollout	30-sec x 2

Day 2 – Lower Body

Exercise	Reps
Back Squats	20, 15, 12, 10
Leg Press	15, 12, 10
Front Lunges	10 reps/side x 2
Machine Leg Curl	12-15 x 3
Step Up	10 reps/side x 2
Calf Raises	12-15 x 3

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

Exercise	Reps
Pullups	AMRAP x 4
Lat Pulldown	15, 12, 10
Seated Cable Rowing	15, 12, 10, 8
Bent-over Barbell Row	12, 10, 10
Cable Facepull	15, 12, 10
EZ Bar Biceps Curl	15, 12, 10
Hammer Curl	12 x 3

Day 4 – OFF

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

Exercise	Reps
Dumbbell Bench Press	15, 12, 10
Pec Deck Fly	15 x 2
Bar Dips	10-12 x 3
Arnold Press	10-12 x 3
Cable Lateral Raises	10-12 x 3
Bar Pushdown	10-12 x 3
Hanging Knee Raises	AMRAP x 2
Ab Machine/Cable Crunches	AMRAP x 2
Ab Wheel Rollout	30-sec x 2

Day 6 – Lower Body

Exercise	Reps
Bulgarian Split Squat	10 reps/side x 3
Landmine Squats	15, 12, 10
Leg Extension	15, 12, 10
Leg Curl	15, 12, 10
Hip Thrust	10-12 x 3
Glute-Ham Raise/Low Back Extension	10-12 x 3

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

Exercise	Reps
Deadlift	8, 6, 4, 4
Chinups	AMRAP x 3
Lat Pulldown	10, 8, 6
Seated Cable Row	10, 8, 6
Single-arm Dumbbell Row	10, 8, 6
Dumbbell Rear Delt Fly	10-12 x 3
Incline Dumbbell Curl	10-12 x 3

Muscle Group 7 Day Gym Workout Split (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 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	Reps
Back Squat	20, 15, 12, 10
Lat Pulldown	15, 12, 10
One-arm DB Row	10/side x 3
Military Press	15, 12, 10
Dumbbell Pullover	10-12 x 3

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	Reps
Flat Bench Press	10-12 x 4
Incline DB Bench Press	10-12 x 3
Bench Dips	10-12 x 3
Bent-Over Row	10-12 x 4
Seated Cable Row	10-12 x 4

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	Reps
Machine Leg Press	12-15 x 3
Off-Block Deadlift	6-8 x 3
Lateral Raise	10-12 x 4
Cable Facepull	10-12 x 4
Rope Pushdown	10-12 x 3
Dumbbell Biceps Curl	10-12 x 3

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. 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

Alternatives:

• 6 Day advanced PPL workout schedule
• Upper/lower split for all fitness levels

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