For someone who is new to the gym, knowing where to start when you don't have a strategy in place can be terrifying. To help you get started, we have put together the best 7-day gym workout plan. Let's get started.
Factors to Consider When Selecting a 7-Day Workout Routine
Whether you created your own weekly gym workout plan or used one you found online, here are three things to consider:
1) The Workout Routine Needs to Focus on Building Major Muscle Groups
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Your ideal weekly training schedule will let you focus on different muscle groups on different days. Focusing on major muscle groups is important since it is the best way key to develop a powerful and symmetrical body.
2) The Workout Routine Should Complement Your Physical Requirements
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Everyone has a different reason for joining the gym. While muscle growth may be the objective for some, others may want to lose weight. The routine should be designed based on your requirements.
3) The Workout Routine Should Include the Specifics
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When creating and selecting your 7-day split workout, you must make decisions about the particulars of your plan, such as what time you will conduct the exercise, when rest days are allowed, and other factors. Including everything down to the specifics will help you be more consistent.
The Best 7-Day Workout Schedule
The 7-day exercise schedule provided below is ideal for beginners who want to lose weight while also gaining strength. If you have more experience, you can modify the routine.
Day 1: Cardio
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What better way to start the week than with a heart-pounding fitness session? Try to get in at least 45 minutes of cardio exercise. This can include running, jogging, swimming, or brisk walking. The exercise should be done at a moderate pace that allows you to speak comfortably while still sweating.
Day 2: Chest
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Training your chest strengthens your upper body and helps with posture. To train your chest on day 2, pick 6 chest exercises from the list below, perform 3 sets of 15-20 reps, and then repeat. Between each set, take a minute to rest:
- Decline Press
- Pull-Ups
- Pec Deck Flys
- Bench Press
- Cable Chest Flys
- Lever Chest Press
- Push-Ups
- Incline Dumbbell Press
Day 3: Yoga or a Low Impact Sport
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Since day 4 will be an intensive day, think about doing yoga, light cardio, or another low-impact activity for 30-60 minutes on day 3. Your muscles will have some time to recover and fully recharge after these low-impact workouts.
Day 4: HIIT
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HIIT (high-intensity interval training) is a full-body workout that involves quick bursts of intense action followed by short active rest periods. This type of exercise increases your heart rate, which accelerates the fat-burning process.
If you're new to HIIT, start off with just 10-15 minutes and include exercises like burpees, sit-ups, jumping jacks, squats, and push-ups.
Day 5: Arms
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Arm day will focus on exercising the primary muscle group in your biceps and triceps. To train your arms on day 3, perform 3 sets of each of the following exercises with 15-20 reps, and then repeat. Between each set, take 30 seconds to rest:
- Triceps Dips
- Concentration Curls
- Cable Curls
- Triceps Push-Downs
- Seated Dumbbell Arm Curls
- Triceps Extensions
- Preacher Curls
Day 6: Circuit Training
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Although circuit training is a type of HIIT, it prioritizes strength training over cardio. To complete a circuit workout, carry out each of the exercises mentioned below for 30 seconds, then take a 30-second break. Repeat the workout 3 times, taking a 3-minute pause between each set.
- Jumping Lunges
- Lateral Skaters
- Jumping Squats
- Plank to Push-Up
- Side Plank Rotations
- V Sits
- Push-Ups
Day 7: Lower Body and Abs
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Lower body and ab workouts target all of your major muscle groups, which enhances overall athletic performance and promotes healthy movement patterns in daily life.
To perform a lower body and ab workout, perform 3 sets of 10-15 reps of the below exercises. Include a 30-second/1-minute rest between each set.
- Leg Curls
- Deadlifts
- Russian Twists
- Leg Extensions
- Tuck Crunch
- Leg Press
- Calf Raise
Summary
If you feel ready for it, give a 7-day fitness regimen a try. And remember, don't be afraid to include rest days in between. Additionally, if you've never worked out in a gym before, you can ask a certified personal trainer to help you in perfecting your form during your weight training sessions.
Is your body sore from working out seven days a week? You need to try the Acupoint massage balls. Designed specifically to recover from muscle soreness, these balls are going to be your new best friend during your weekly routine.