7 day gym workout plan
Efficient 7 Day Gym Workout Plan To Make Your Fitness Dreams Come True!
7 day gym workout plan
Efficient 7 Day Gym Workout Plan To Make Your Fitness Dreams Come True!

When looking to achieve significant workout goals like major muscle building or muscle growth or have your fitness dreams come to life, you need to understand the importance of consistency and structure when working out, including pretty important things like how many days per week are you training, what’s your body workout, etc., which is why we recommend a plan based on a 7 day gym workout plan.

To see the progress you are looking for, you need to establish a perfectly balanced schedule for when you plan to work out, and what you plan to do will significantly increase the number of times per week you go to the gym.

When working out, it is beneficial to separate the day per week you decide to train your muscle groups so you can target various parts of your body. One thing to remember when scheduling your workouts within a week is the necessity of recovery time and rest days to allow your muscles the break they need to continue proper training, which is why we recommend our 7 day workout plan for you to try.

Here’s our 7 Day Gym Workout Plan:

Day 1 – Chest Day

7 day gym workout plan
Day 1 it’s Chest Day!

On our 7 day workout plan, day one is a great opportunity to begin targeting the chest with a variety of exercises other than regular bench press that will contribute to the development of different chest muscles. As you become acquainted with these workouts and begin doing these chest exercises more often, you can always do more sets or reps, or heavier weights.


  • Dumbbell Bench Press – (3 sets, 10 reps) Pectorals, Deltoids, Triceps
  • Cable Cross – (3 sets, 10 reps) Pectorals, Shoulder, Back
  • Chest Fly – (3 sets, 10 reps) Upper Pectorals, Deltoids, Triceps
  • Push-Ups – (4 sets, 10 reps or Until Burnout) Pectoral, Shoulders, Triceps

Estimated Workout Duration: 30 Minutes

* If you want to step up your chest workout game, you can add a set of 10-15 reps of extra bench press *

Day 2 – Back and Abs

7 day gym workout plan
Day 2 it’s time to work Back and Abs!

Kicking off day two of the 7 day workout plan with mainly back-oriented exercises and delegating the remaining workout to work on abs workouts is a popular training day split workout to consider. Some great back and ab workouts of the day are as follows.


  • Pullups (Until Failure) Lats, Biceps, Core
  • Pullup progress will take time since you need to lift your body weight. The only way to develop the ability to do pullups is to continue practicing and trying until you can do progressively more reps.
  • Lat Pull-Down – (3 sets, 10 reps) Lats, Biceps, Traps
  • Seated Row – (3 sets, 10 reps)
  • Single Arm Dumbbell Row (3 sets, 10 reps)
  • Situps (Until Failure)
  • Planks (3 sets, 30secs or Until Failure)

Estimated Workout Duration: 30-45 Minutes

Do you need the perfect gym outfit to complete these workouts? We linked some of the cutest workouts fits here!

Day 3 – Rest

7 day gym workout plan
Time to Rest!

This is a day where you have an active recovery day that you would preferably want to take a rest day outside of the gym, and if you do decide to go to the gym do some light workout, light cardio, resistance training, or target muscles you haven’t already worked on.

Focus on recovery by doing some dynamic stretches or yoga and you can even meal prep for the rest of your week to maintain a good diet. Our perfect suggestion for this is a bike ride where you can enjoy nature while feeling good about yourself for coming this far.

Remember those rest periods or rest times are crucial otherwise, you can indulge yourself in a damaged muscle or exhaustion

Day 4 – Cardio

7 day gym workout plan
Cardio Time!

Day 4 is mainly focused on resistance training and fat-burning exercises. This day is crucial to burn that excess body fat that will allow our body to build muscle. Remember cardio is about high-intensity interval training.


  • StairMaster (15 Minutes)
  • Jump Rope (5-10 Minutes)
  • Treadmill (20 Minutes)
  • Squat Jumps (5-10 Minutes)

Estimated Workout Duration Cardio: 1 Hour

* Swimming and rock climbing are also forms of cardio.

Day 5 – Legs

7 day gym workout plan
Leg Day!

Day 5 is focused on the legs. We can’t forget about having toned legs that go along with our entire body muscle growth, otherwise, we will fall into those memes where people look like ice cream cones because people forget about legs day. Also, working on your legs means working on that booty.


  • Barbell Squats (3 sets, 10 reps) Quads, Glutes, Hamstrings, Calves
  • Lunges (3 sets, 10 reps or Until Failure) Glutes, Hamstrings, Quads
    Hip Thrusts (3 sets, 10 reps) Glutes, Hamstrings, Buttocks
  • Deadlifts (3 sets, 10 reps) Glutes, Hamstrings, Hip Flexors

Estimated Workout Duration: 45-60 minutes

* If you have a higher fitness level, you can add 10-12 reps of leg curls and 10-15 reps of lateral raises *

Day 6 – Rest

7 day gym workout plan
It’s a rest day!

The post-Leg day gives your muscles a much-needed break from the gym, as adequate rest is necessary for muscle fiber and body recovery, mostly after a strong leg day where you almost feel you can’t walk and your mobility training is limited. It is suggested to have at least two days of rest per week to account for your training frequency, assuming you are following our 7-Day Workout Plan.

Do you need the perfect gym outfit to complete these workouts? We linked some of the cutest workouts fits here!

Day 7 – Biceps & Triceps

7 day gym workout plan
Day 7 it’s time to work Biceps & Triceps!

Then on day 7, we come back from our rest day to train a different set of muscles which are the biceps and triceps. this is the perfect way to continue with your routine since you don’t have to stress about the soreness of your legs if you still have it, which is why rest days are so important.


  • Bicep Curl (3 sets, 10 reps)
  • Diamond Press Up (3 sets, 10 reps)
  • Push-Ups (4 sets, 12 reps)
  • Dips (3 sets, 10 reps)

Estimated Workout Duration: 30 Minutes


If you are seeking a beginner-friendly full-body workout, the 7 day gym workout plan, look no further than this, this training split incorporates various body workouts throughout the week, allowing for days of active recovery and recuperation after the weekly volume.

Feel free to customize or modify this 7 day gym workout plan to your liking to achieve your personal fitness goals, like adding additional training days or varying the rep ranges if you are working out towards a goal in the short term, or take a look at some of our other workout plans that may be more tailored to your goals like our 3 days split workout or our daily workout routines so you can get your training.

Is 7 days a week of gym OK?

A fantastic method to stay active and healthy is to work out seven days a week. Working out seven days a week isn’t always a bad thing, according to Dr. Bohl; in fact, it can be a great way to stay active and healthy.

Are 7 day splits good?

This is crucial if you want to exercise frequently throughout the week with the right volume and intensity, especially seven days a week. Splits also provide you the option of increasing the amount of work (reps, sets, and exercises) for each muscle group and will, in general, give your workouts more diversity.

Is 3 hours of gym in a week good?

Two strength-training sessions and 75 to 150 minutes of aerobic exercise are advised by the American Heart Association per week. Assuming the strength training sessions last about 20 minutes each, a week’s worth of exercise comes out to about three hours.

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