7 Day Gym Workout Plan with PDF

In a series of workout routines, I’m going to hand out one more 7 Day gym workout plan with PDF. If you’re a fitness enthusiast who works out at the gym to build muscle, then you can follow and 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 them who workout every day (7 days a week).

If you’re one of those who work out each day of the week, then you can follow the second one which will be slightly less intense than 6 days schedule.

Please check out, FAQ sections at the bottom of the page to know more about how to execute this weekly gym workout plan properly.

Related: 5 Day Compound Workout Routine To Build Muscle

Summary

Workout Duration75-90 Minutes
Primary GoalStrength and Muscle Growth
(Hypertrophy)
Training Frequency6 days a week
Training LevelIntermediate
Suggested Duration for Visible Result3 Months
Summary of 7-Day Gym Workout Schedule

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

Related: Full Bodyweight Workout For Beginners At Home

First of all, I’m grateful for all the positive responses I received on my previously created workout routines. And I am glad to share that more than 500 people are downloading the PDF every day.

And this inspired me to create one more useful plan for free.

I’m including the word “free” because these types of “to the point” routines are difficult to get online unless you pay money for it.

Here’s an example of one article that I’ve created on gym routines – 6 Day Gym Workout Schedule with PDF.

You may also like: Best Chest and Shoulder Workout To Build Muscle

Okay, so here’s a new gym workout plan for you for strength and hypertrophy.

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.

Optimal rest period between sets: 1.5 to 2.5 minutes

Day 1 – Chest and Triceps, and Core

ExerciseSetsReps
Flat Bench Press412, 10, 10, 8
Incline Bench Press312, 10, 8
Flat DB Bench Press312, 10, 8
Incline Cable Crossover312, 10, 8
Narrow Grip Push Up
(use weight, if possible)
312, 10, 8
Skull Crusher312, 10, 10
Parallel Bar Dip
(Alternative Kickback)
312, 10, 10
Rope Pushdown312, 10, 10

Optional Core Workout

Do as many rounds as possible in 10 minutes.

Exercise Activity Rest
Mountain Climber30 seconds15 seconds
Reverse Crunches15 reps15 seconds
Lying Leg Raises10 reps15 seconds
Front Plank60 secondsNo Rest
Side Plank30 seconds
each side
No Rest

Some useful links that can help you in training

The 25 Best Upper Body Workout For Strength And Mass
10+ Dumbbell Chest Exercises For Home And Gym

Day 2 – Back, Biceps, and Wrist

ExerciseSetsReps
Pull-Ups3AMRAP
Deadlift310, 8, 8
Lat Pulldown312, 10, 10
Seated Cable Rowing312, 10, 10
Single-Arm Dumbbell Row312, 10, 8
Standing Barbell Curl412, 10, 8
Dumbbell Twisting Curl312, 10, 8
Dumbbell Hammer Curl312, 10, 8
Wrist Curl312, 10, 8

Also, Read: Top 7 Back Workout For Mass Gain

10 Best Dumbbell Biceps Workout

Day 3 – Quadriceps, Calves, and Shoulders

Exercise Sets Reps
Barbell Back Squat315, 12, 10
Barbell Jammer312, 10, 8
Machine Leg Press315, 12, 10
Leg Extension312, 10, 8
Calf Raises312, 10, 8
Barbell Overhead Press312, 10, 8
Dumbbell Lateral Raise
Overhand Grip (2) and
Neutral Grip (2)
410, 8, 10, 8
Seated Bent-Over Rear Delt Raise312, 10, 8
Weekly Day Gym Workout Plan

Related: The Top 10 Dumbbell Exercises For Shoulders

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
Skull Crusher48, 8, 6, 6
Narrow Grip Bench Press38, 8, 6
DB/Cable Overhead Extension38, 8, 6
Rope Pushdown38, 8, 6
7 Day Gym Workout PDF

Optional Core Workout

Duration – 15 minutes

  • Dumbbell Side Bend – 10 reps, 15 seconds rest
  • Weighted Crunches– 10 repss, 15 seconds Rest
  • Cable Leg Raises– 10 reps, 15 seconds Rest
  • Bicycle Crunches – 20 seconds, 15 seconds Rest
  • Plank – 60 seconds, 15 seconds Rest
  • Side Plank – 30 seconds, no rest
  • Weighted Reverse Crunche – 10 reps, 20 seconds Rest
  • Russian Twist– 20 seconds, 20 seconds Rest
  • Hanging Knee Raise – 10 reps, 20 seconds Rest
  • Plank – 60 Seconds Hold, 15 seconds Rest
  • Side Plank– 30 Seconds Each Side
  • Hanging Oblique Twist – 10 reps, 20 seconds Rest
  • V-ups Crunches– 20 Seconds, 20 seconds rest

Related: Do The Best Ab Workouts At The Gym (25 Exercises)

Day 5 – Back, Biceps, and Wrist

ExerciseSetsReps
Pull-Ups3AMRAP
Deadlift46, 5, 4, 2
Seated/Standing Lat Pulldown48, 6, 6, 4
Seated Cable Rowing38, 6, 6, 4
T Rowing / Bent-Over Inverted Row48, 6, 6, 4
Standing Barbell / Cable Curl48, 6, 6, 4
Concentration Curl38, 6, 6
Incline Dumbbell Curl38, 6, 6
Wrist Curl3 8, 6, 6
7 day workout plan in gym

Day 6 – Shoulders, Hamstrings, and Glutes

Exercise Sets Reps
Dumbbell Overhead Press38, 6, 4
Dumbbell Front Raises38, 6, 4
DB Bent-arm Lateral Raise38, 6, 4
Shoulder Shrug38, 8, 6
Upright Row38, 6, 4
Barbell Romanian Deadlift38, 6, 4
Hamstring Curl312, 10, 8
Good Morning38, 8, 6
Barbell/Smith Machine Hip Thrust312, 10, 8
7 day workout plan gym

Day 7 – Rest/Recovery Day

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

However, you can replace some exercise depending on your choice but this 7 day gym workout plan is well designed and can help you build muscle and muscle.

7 Day Gym Workout Plan PDF

Save this 7 day gym workout plan PDF so you can use whenever you like. And if you want a customized workout and diet plan based on your goal, you can contact me through social media or email.


7 Day Gym Workout Plan for beginners (Schedule 2)

7 Day Gym Workout Plan for beginners
Weight training (Photo by by freepik)

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 mostly 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 set
  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. Deadlift – 8, 6, 4 reps
  3. Lat Pulldown – 12, 10, 8 reps
  4. Seated Rowing – 12, 10, 8 reps
  5. Face Pull – 12, 10, 8 reps
  6. 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. Leg Extension – 15, 12, 10 reps
  5. Hamstring Curl – 12, 10, 8 reps
  6. 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
  6. Upright Row – 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. Dumbbell Bulgarian Squat – 10 reps x 3 sets
  4. Leg Extension – 10 reps x 3 sets
  5. Barbell Hip Thrust – 10 reps x 3 sets
  6. Calf Raise – 10 reps x 3 sets

Day 7 – Abs and Oblique (Core)

  1. Treadmill – 5 Minutes
  2. Bicycling – 5 Minutes
  3. Battlerope – 5 Minutes
  4. Mountain Climbing – 30 seconds, 15 seconds rest
  5. Dumbbell Side Bend – 10 reps, 15 seconds rest
  6. Weighted Crunches– 10 repss, 15 seconds Rest
  7. Cable Leg Raises– 10 reps, 15 seconds Rest
  8. Bicycle Crunches – 20 seconds, 15 seconds Rest
  9. Plank – 60 seconds, 15 seconds Rest
  10. Side Plank – 30 seconds, no rest
  11. Weighted Reverse Crunche – 10 reps, 20 seconds Rest
  12. Russian Twist– 20 seconds, 20 seconds Rest
  13. Hanging Knee Raise – 10 reps, 20 seconds Rest
  14. Plank – 60 Seconds Hold, 15 seconds Rest
  15. Side Plank– 30 Seconds Each Side
  16. Hanging Oblique Twist – 10 reps, 20 seconds Rest
  17. V-ups Crunches– 20 Seconds, 20 seconds rest

7 Day Gym Workout Plan pDF (Schedule 2)

You can download this 7 day gym workout plan pdf for future use.

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If you exercise 5 days a week, you can save this 5 Day Gym Workout Schedule with PDF.

Select any of the workout plan you like from my site and follow at least for a couple of months to see any visible results. If you want to know how long it takes time to build noticeable muscle, you can read this article.

If you want an alternative to this 7-day gym workout plan, then you can do 6 Day Push Pull Legs Split For strength and hypertrophy.

Frequently Asked Questions

1. How much should I warm up?

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

You can do treadmill jog, pushups, bodyweight squats, jumping rope or jacks, or stationary bicycling for 5 to 10 minutes for warm up. 1WARMING UP FOR RESISTANCE TRAINING – Human Kinectics

2. How much weight should I lift to gain muscle?

Depending on your strength, you should lift weight. If you gaol is to get bigger, and if you follow the above 6 days a week plan, then you should lift moderate weight in the first half of the week and heavy weights in the second half.

Doing 8 to 12 reps with moderate weights will help you enhance your strength while lifting 4-8 reps with heavier weights shoot up muscle gain.

Combing strength and hypertriopghy training may elicit grerate results than other types of training.

3. What’s the best time to work out?

If you want to know the best time to workout, you can check this article. In that content, I’ve shared the appropriate workout timing depending on workout goal and lifestyle.

4. How much should I eat to gain muscle?

Nutrition is equally important to workout when it comes to bodybuilding.

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

The study suggest the recommend nutrition for a developing a better physique2 Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review .

  • Protien – 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 meal.

Protein comes from several foods, such as chicken, eggs, beef, fish, chicken turkey, soya chunks etc. (see: high protein foods)

If you can’t fulfil your protein need from foods, you can use whey isolate protein that can help you recover damage muscle and may support muscle growth. (You check out – Reccomneded Whey Protein)

5. Can I take a rest in the middle of the week?

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


References

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