7-day gym workout plan | This 7-day gym workout plan is designed to help you sculpt and empower your body, whether you are a beginner or an experienced gym-goer.
Maintaining a consistent workout routine is crucial for achieving and sustaining a healthy lifestyle. By following this plan, you will experience numerous benefits, including improved strength, flexibility, and overall fitness. The plan incorporates progressive overload techniques, such as increasing the load, repetitions, and sets, decreasing rest times, and adjusting tempo to ensure continuous improvement.
This post is all about the 7-day gym workout plan that you need to achieve the lean and sculpted body that you want, pairing it with a healthy meal plan.
Equipment Needed for the 7-Day Gym Workout Plan
To get started, you will need some basic equipment, including dumbbells, resistance bands, and an exercise mat for this 7-day gym workou tplan. If you are working out at home, for space-saving, you may consider adjustable dumbbells to have multiple weight choices of dumbbells without occupying too much space in your home. Optional items like ankle weights can also be used.
If you don’t have access to these, you can get creative with household items like water bottles or jugs filled with water, sand, or rocks. You may checkout out blog post to find the equipment to build your dream home gym.
Day 1: Lower Body Strength
Start your week with a focus on lower body strength. Begin with a 5-minute warm-up by dynamic stretching and some lower body activation works: body weight lunges, side lunges, forward fold, and body weight squats.
The workout includes:
- Deadlifts: Keep your back straight, bend at your hips and knees to lift the weight from the ground. (4 sets of 10 reps)
- Lunges: Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. (3 sets of 12 reps per side)
- Alternating Side Lunge: Stand with feet shoulder-width apart. Step to the right, bending the right knee and keeping the left leg straight. Lower your body, keeping the back straight. Push back to the starting position. Repeat on the left side. (3 sets of 12 reps)
- Sumo Squat: Hold a dumbbell with both hands, stand with feet wider than shoulder-width, lower hips until thighs are parallel to the floor, then push through heels to return to start. (4 sets of 15 reps)
Finish with a 5-10 minute cool-down of foam rolling and stretching.
Instructional videos as follows:
Deadlifts
Lunges
Alternating Side Lunge
Sumo Squat
Day 2: Upper Body Power
On the second day, target your upper body. Warm up with arm circles and shoulder stretches for 5 minutes.
The workout consists of:
- Plank row: Start in a plank position with dumbbells in hands. Row one dumbbell to your hip while stabilizing your body, then alternate sides. (4 sets of 10 reps)
- Overhead shoulder press: Stand with feet shoulder-width apart, holding dumbbells at shoulder height. Press the dumbbells overhead until arms are fully extended, then lower back to starting position. (3 sets of 12 reps)
- Lateral raise: Stand with feet shoulder-width apart, holding dumbbells at your sides. Lift the dumbbells out to the sides until arms are parallel to the floor, then lower them back down. (4 sets of 10 reps)
- Bicep curl & press: Hold dumbbells at your sides, curl them to your shoulders, keeping your elbows close to your body. Immediately press them overhead, then lower back to starting position. (3 sets of 15 reps)
Cool down with arm, back and chest stretches for 5-10 minutes. You can also sprinkle in some cardio intervals as workout finishers to improve fat burning and insulin sensitivity.
Instructional videos as follows:
Plank Row
Overhead Shoulder Press
Lateral Raise
Day 3: Metcon / HIIT (High-Intensity Interval Training)
Day three is dedicated to high-intensity interval training (HIIT) or metabolic conditioning (Metcon). Warm up with light jogging, body weight lunges and squats for 5-10 minutes. The workout includes a HIIT circuit repeat for 2 times, followed by some core works:
HIIT Circuit Sequence (Repeat 2 times)
- Pop squat: 1 minute; 10 seconds rest
- Jumping jacks: 1 minute; 10 seconds rest
- T-push up: 1 minute; 10 seconds rest
- Skater hops: 1 minute; 10 seconds rest
- Burpees: 1 minute; 10 seconds rest
- Standup & hop: 1 minute; 10 seconds rest
- Jump squat: 1 minute; 10 seconds rest
- High knees: 1 minute; 10 seconds rest
- Forearm plank hip dip: 1 minute; 10 seconds rest
- Mountain climber: 1 minute; 10 seconds rest
Core finisher
- Bicycle crunches (3 sets of 20 reps)
- Russian twists (3 sets of 20 reps)
- Leg raises (3 sets of 15 reps)
Cool down with slow walking, and full body stretch for 5-10 minutes.
Day 4: Active Recovery
Active recovery is essential for muscle repair, reducing muscle soreness after exercise and overall well-being. Engage in gentle yoga or a stretching and mobility routine. Walking, gentle swimming, foam rolling, and massage are also great options. Focus on flexibility and relaxation. Remember, rest days are crucial for any training program as they allow muscle tissues to repair, replenish energy levels, and help you perform at your best.
Day 5: Power Pilates
On day five, incorporate power Pilates into your routine. Key benefits of Pilates include improved strength, flexibility, posture, mobility, stability, balance, coordination, and body awareness.
You may also add light dumbbells and ankle weight to spice up your power Pilates session. The workout includes the following Pilates mat exercises:
Warm up with gentle stretches for 5 minutes.
Complete 1 set of 20 reps of each of the following exercises:
- The Hundred (ankle weights optional)
- Chair, twist & reach
- Lunge (light dumbbells optional)
- Plank saw
- Plie
- Squat & front raise (light dumbbells optional)
- Curtsy lunge & tuck (Right)
- Curtsy lunge & tuck (Left)
- Glute bridge
- Roll-Up
- Single-Leg Circles
- Cross leg lower
- Scissor lift
Cool down with relaxation and deep breathing for 5-10 minutes.
Day 6: Full Body Strength
Day six focuses on full body strength. Warm up with dynamic stretches for 5-10 minutes. The workout includes
- Squats: Hold dumbbell in your hands, stand with feet shoulder-width apart, lower your hips back and down as if sitting in a chair. Keep your chest up and knees behind your toes, then push through your heels to return to standing. (3 sets of 12 reps)
- Split lunge (Right): Hold a weight in each hand, stand in a split stance. Lower your back knee towards the floor, then push through your front heel to return to standing. (3 sets of 12 reps)
- Split lunge (Left): Hold a weight in each hand, stand in a split stance. Lower your back knee towards the floor, then push through your front heel to return to standing. (3 sets of 12 reps)
- Push-ups: Start in a plank position with hands slightly wider than shoulder-width apart. Lower your body until your chest nearly touches the floor, then push back up to the starting position. (3 sets of 10 reps)
- Dumbbell rows: Stand with your feet hip-width apart, holding a dumbbell in each hand. Bend forward at the hips, keeping your back straight and a slight bend in your knees. Row the dumbbells to your hips, keeping your elbows close to your body, and squeeze your shoulder blades together at the top. Lower the weights back down to the starting position with control. (3 sets of 12 reps per side)
- Bicep curl & shoulder press: Hold weights in each hand, stand with feet shoulder-width apart. Curl the weights to your shoulders, then press them overhead until arms are fully extended. (3 sets of 10 reps)
- Forearm Plank: Start on all fours, with your forearms on the ground and elbows directly under your shoulders. Step your feet back one at a time, forming a straight line from head to heels. Keep your core tight and hold this position for the desired duration, maintaining a steady body. (3 sets of 30 seconds)
Cool down with light stretching for 5-10 minutes.
Instructional videos as follows:
Squats
Split Lunge
Push Up
Dumbbell Rows
Bicep Curl & Press
Forearm Plank
Day 7: Active Recovery
End the week with an active recovery day: try gentle yoga, stretching, or mobility exercises. Walking, light swimming, foam rolling, and massages are also good options. Focus on flexibility and relaxation.
Tips for Maintaining Motivation and Preventing Burnout
Staying motivated and preventing burnout is essential for long-term success. Here are some tips to help you stay on track:
- Set realistic and achievable goals.
- Set up a workout calendar to keep track on your workout schedule.
- Track your progress and celebrate small victories.
- Mix up your workouts to keep things interesting.
- Find a workout buddy or join a fitness community for support.
- Listen to your body and take rest days when needed.
- Stay hydrated and maintain a balanced diet.
Wrapping It Up
So there you have it, this post was all about a 7-day gym workout plan to help you sculpt and empower your body!
Remember, the key to success is consistency and listening to your body. Tailor this 7-day gym workout plan to fit your fitness level, and don’t hesitate to take extra rest days if you need them. Stay hydrated, stay motivated, and most importantly, have fun with your workouts.
Share your progress and experiences in the comments below – I’d love to hear how you’re doing. Let’s crush those fitness goals together!
