The Ultimate 7 Day Gym Workout Plan - Diabetes Blog
Home»Blog»Yoga & Fitness » The Ultimate 7 Day Gym Workout Plan

The Ultimate 7 Day Gym Workout Plan

471 0
7 day gym workout plan

We often think of starting a perfect workout plan when walking into the gym to remain fit and healthy. However, the plethora of workout options makes this task daunting. With the multiple options and strategies available on the Internet, a structured and well-balanced 7 Day Gym Workout Plan can reap benefits including boosting your mind, preventing heart disease, and increasing your activeness throughout the day.

IDC blog banner free doc consultation

Exercises like cardio, stretching, weightlifting, etc. are the basic ones that one should incorporate into their daily routine with the help of a weekly plan. The weekly workout plan is also known as split training. In split training, you schedule your daily workouts according to your goals, such as gaining strength or building muscles. It also includes upper body days, lower body days, front body days, and back body days.

We will provide a comprehensive guide in this article to help you optimize your time, efforts, and results within a week. Whether you are a gym freak who is probably bored with daily workout sessions or a newbie who is thinking about where to start, this 7 Day Gym Workout Plan is designed to include the right combination of strength exercises, cardiovascular sessions, stretching, and relaxation components that will help achieve the desired results as quickly as possible.

Also Read: Homebound Fitness: Best Cardio Exercises To Practice At Home

The Ultimate 7 Day Gym Workout Plan

The Ultimate 7 Day Gym Workout Plan

Day 1: Chest and Triceps

Day 2: Back and Biceps

Day 3: Rest

Day 4: Shoulders

Day 5: Legs and Glutes

Day 6: Arms

Day 7: Rest

7 Day Gym Workout Plan

This plan is designed for beginners and regular gym enthusiasts in mind. Five of the seven days are lifting days, and two are kept for rest and to recharge your body. This will help you achieve your fitness goals and keep you healthy.

Some of the rules concerning safety measures that you should observe before making a start are provided below. Make sure you are in good health to undertake activities that require lots of energy. If one has been inactive for a while or if he or she has had some kind of ailment that may require abstinence from any form of physical activity or after being pregnant, it’s recommendable to seek clearance from one’s doctor or a certified fitness trainer before engaging in any form of exercise.

Next, as in any physical activity, never start without taking a warm-up first. This can include some light jogging or cycling intended to warm up the muscles. To wind down after your session, you will do treadmill walking until your heart rate comes down and a light warm-down stretch.

Also Read: Essential Post Running Stretches Every Runner Needs In Their Routine

Day 1: Chest and Triceps

Starting with the chest and triceps sets a strong foundation for the upper body, which is often the beginning of fitness goals. It includes different movements and exercises that contribute to the overall strength of the upper body. The main muscle targeted is the Pectoralis Major, a fan-shaped muscle that makes up the meaty part of the chest, and the smaller Pectoralis Minor that lies underneath. The Brachii of the tricep is located at the back of the upper arm.

  • Flat Bench Dumbell Press
  • Decline Press
  • Seated Bench Press
  • Assisted Dip Machine
  • Inclined Dumbell Press
  • Triceps Cable Push-Downs
  • Push-Ups

Also Read: The Ultimate Guide To Tricep Exercises.

Day 2: Back and Biceps

On the second day, focusing on the back and biceps provides a balanced approach to upper-body strength. Muscles targeted include the Latissimus Dorsi, the Rhomboids, and the Erector Spinae in the back of the body. The Biceps Brachii is located on the front of the upper arm, and the Brachialis is situated underneath.

  • Standing dumbbell rows
  • Barbell bent-over rows
  • Wide Grip Cable Pulldown
  • Back Extensions
  • Standing Cable Curls

Day 3: Rest and Recharge

You must give your body a bit of rest to both mentally and physically recharge. Strength training involves activities that result in the contraction of muscles and the formation of small tears in the muscle fibers, leaving muscles slightly painful and stiff. This may sound a bit scary, but it means that if any one part of your muscle has been damaged, the muscle will be even stronger when it regrows. Resting is important for the muscles to repair themselves; hence, the body is at a higher risk of injury if it continues to overwork the muscles without letting them rest.

You can still indulge in light workout activities like cycling, jogging, swimming or indulging in any sport.

Also Read: Yoga For Weight Gain – 13 Key Poses For Muscle Growth

Day 4: Shoulders

After a day of rest, let’s concentrate on the shoulders and traps. Targeted are the deltoids, which include the Medial (top of the shoulder), Posterior (back of the shoulder), and Anterior (front) delts. A portion of these exercises also focus on the Trapezius muscle, which extends over the back of the upper shoulder and runs along the upper part of the spine.

  • Seated Dumbell Shoulder Press
  • Machine Shoulder Press
  • Real Deltoid Flyes
  • Lateral and Front raises

Also Read: Mastering Leg Press Exercises: Proper Technique and Benefits

Day 5: Legs and Glutes

It’s time to focus on the lower body now. It will include the glutes, hamstrings, quadriceps, and legs.

  • Dumbbell Squats
  • Deadlifts
  • Leg extension machine
  • Hamstring Curls
  • Glute Bridges on the Floor
  • Front Squats
  • Calf Raises

Make sure to take a 30- to 60-second break in between these exercises.

Also Read: Explore 6 Hamstring Exercise Benefits For A Stronger Physique.

Day 6: Arms (Biceps and Triceps)

The Day 6 of 7 day Gym Workout Plan is focussed on your arms including biceps, triceps, as well as forearms. This particular workout concentrates on the upper body, particularly targeting the arms, to help build considerable vascularity and better-shaped arms.

  • Double-arm dumbbell curls
  • Skull crushers
  • Triceps rope push-downs
  • Overhead triceps rope extension
  • Triceps dips

Day 7: Rest Day

Congratulations! You have followed your one-week routine, and it is time to take a break for rest and recovery. Try to evaluate your progress for this 7 Day Gym Workout Plan and prepare our plan for the next week. Also, don’t forget to relax mentally to enhance motivation, focus, and concentration for the next week.

Moreover, it is entirely fine to take a complete rest day as well. People will need a day to rest and recharge. Such workdays are all valid when following the work week, and resting days can be either active or passive, from reading a book to watching Netflix. Ultimately, the most important thing to keep in mind is that people should pay attention to their bodies and health.


Therefore, it is safe to conclude that the 7 Day Gym Workout Plan is a full-proof plan for you to reach your objective in the gym with careful arrangement of exercises to hit different muscles in the week. From the chest and triceps to the back and bicep, and arms training, every day is enabled to enhance muscle strength and bring out the best shape of the body.

By following this planned routine, you are not only gaining fitness benefits but also attendant factors like rest and recovery, in addition to general health. One has to incorporate rest days in between the exercise schedules, as this helps the body recover and rebuild and also helps in avoiding muscle fatigue, thus enabling people who seek to exercise for the long run.

Also Read: Best Diet For Weight Gain In 7 Days A Full Guide

Disclaimer: The content of this article is compiled information from generic and public sources. It is in no way a substitute, suggestion, or advice for a qualified medical opinion. Always consult a specialist or your own doctor for more information. Beato App does not claim responsibility for this information.

Are you looking for the perfect glucometer to check your blood sugar level? Try out BeatO smartglucometerkit, affordable and easy to use.

Discover top-tier diabetes care with BeatO’s Chief Clinical Officer,Dr. Navneet Agarwal. His expertise in Diabetes ensures personalised guidance for overall health. Try out a smartglucometerand keep track of blood sugar levels now.

How useful was this post?

Click on a star to rate it!

Average rating 3.3 / 5. Vote count: 3

No votes so far! Be the first to rate this post.

We are sorry that this post was not useful for you!

Let us improve this post!

Tell us how we can improve this post?

Akhil Taneja

Akhil Taneja

Health & Wellness Connoisseur and Growth Marketing Expert, I am a passionate health enthusiast and an advocate for holistic health. With my expertise in tech and love for helping others achieve optimal well-being, I am delivering insightful content to help readers achieve their health and fitness goals.

Leave a Reply