The Ultimate 7 Day Gym Workout Plan – An Easy Guide 2023

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Written By Kathy Brewer

I am a certified personal trainer, and I take pride in helping people achieve their fitness goals through strength training, cardio, and nutrition. 

 

 

 

 

7 day gym workout plan is followed by those who want some variety into their workout instead of following the same routine again and again. For those individuals, our team of trainers have developed this 7 day workout plan which will challenge your body for the results you want.

Anyone with some fitness goals would need to engage their body and mind in a workout plan by adding various movements like weight lifting, stretching and cardio. For that reason, you need to follow a strict routine.

Training 7 days a week is actually tougher than 5 days or 6 days a week as you get 1 or 2 days rest. But with 7 days a week, you won’t get any rest. This workout plan is mostly followed by those who are working out for a while but not getting the desired results.

7 Day Gym Workout Plan 2

According to the American College of Sports Medicine (ACSM),People should engage in at least 20 minutes of strenuous cardio activity three days a week or at least 30 minutes of moderate cardio five days a week.

The success for your muscles growth is intensity, frequency and a balanced diet. It will be difficult for you but the decision is yours, however I will give you the workout plan down below!

Is It Okay/Safe to Be Working Out Every Day?

There is no reason, you can’t workout 7 days a week except for beginners or intermediate. However, it is generally important to take rest as well. This is because, as you workout small tears develop in your muscles. When you rest, they recover and help in the growth of muscles.

It is safe to work out every day but such a tough routine can be followed by those who have been working out for a year or more without any longer breaks of 7 days.

7 Day Gym Workout Plan

Working out is not the only thing, you need to follow a strict and healthy diet throughout the week. You need to get enough protein, carbohydrates, nutritional food and vegetables for best results.

So, if you have decided to train every day of the week, you have to make yourself ready for training hard, getting enough rest and sleeping a week. 7 day workout plan can be effective but also damaging and intense if you don’t rest and recover the small tears in your muscles due to working out.

Benefits Of Working Out 7 Days A Week

Obviously, training 7 days a week would have some benefits which we will discuss below. However, keep one thing in your mind that overburdening yourself can cause injuries as well. Here are some of the benefits you can gain from working out 7 days a week, again it’s not for beginner:

1. Multiple muscle groups training

With working out 7 days a week, you have enough time to train multiple muscle groups 2-3 times per week. Like you can workout a muscle, give it some rest and then after 2 days you can train it again.

This is one of the most key benefits of training 7 days a week, as you can add volume into your exercise routine which helps in faster muscle growth.

7 Day Gym Workout Plan

2. Boosting your mood

If you start working out 7 days a week, you will make a proper routine for yourself. You will go out to the gym, spend time with others which can help you stave off any feelings of isolation, stress and depression.

Additionally, it will facilitate the release of positive emotions like serotonin and increase the production of endorphins, which are neurotransmitters that are released to soothe discomfort when our bodies are under stress or pain.

7 days working out is just like an excuse for you to go out, have a proper routine, relax your mind and workout to keep yourself healthy. Isn’t this a positive thing in your life?

3. Shorter duration workouts

Adding a variety of different workouts for a 7 day workout plan will help you keep the duration of workouts shorter. This is because you are distributing the weekly volume across different sessions of exercises.

It is not like you won’t be able to do that exercise again, but you can distribute it’s session across different days. As sessions longer than 60-70 minutes can cause low stimulus, or fatiguing as you are working hard but not getting the results you are looking for.

But working out in shorter durations, will help you engage and not get bored and even challenge you for a variety of different exercises.

4. Improving brain function

As I have discussed earlier, working out can help you in releasing stress and depression but also in improving your memory and the functioning of your brain.

This is actually a benefit for anyone adopting a 7-day fitness schedule because physical activity produces new blood cells, which can aid to increase the amount of blood flow to our brains and maintain mental activity.

5. Strengthening bones and muscles

According to a study in the journal (The Physician and Sportsmedicine), losing muscle mass as you get older has more to do with living a sedentary lifestyle than it does with the consequences of aging on our bodies.

Strengthening bones and muscles - 7 Days Gym Workout plan

This means that regular exercise can help reduce the effects of aging. This is purely related to your bones and muscles. If your bones and muscles have strength with the increase of your age, your body will not get old earlier.

That is why, it is highly recommended to workout daily!

6. Making your heart healthy

Heart disease is a major health concern in the United States, accounting for approximately 1 in every 5 deaths, or nearly 700,000 deaths per year. This highlights the importance of maintaining good heart health.

One factor that can contribute to heart disease is the buildup of fatty deposits on the inner walls of arteries, which can restrict blood flow to the heart.

Regular exercise can help increase blood flow and prevent the formation of these deposits, as well as potentially reduce or stabilize existing buildup. This makes exercise an important tool in promoting heart health and reducing the risk of heart disease.

Risks Involved in Working Out 7 Days A Week

With the benefits explained above, there are some drawbacks to working out 7 days a week. The thing is that when a person distributes his/her workout and trains 7 days a week without any rest to your muscles, it can make the body feel so restless.

Muscle growth and strength need a high quality diet, rest, and training. Let’s discuss the important drawbacks of working out 7 days a week:

1. Not enough time for recovery

When you participate in physical exercise, your muscles undergo small tears on a microscopic level. Although this might appear detrimental, it plays a vital role in the development of muscles.

As these tears are repaired, the muscles become stronger and larger. However, it is crucial to ensure adequate recovery time between workouts to avoid overwhelming fatigue and the potential for injury. Pushing the same muscle groups excessively without providing enough rest can result in more severe injuries.

Rest in between exercise - 7 Days Gym Workout Plan

2. Easily bored

Whether you are eating the same food every day or doing the same exercise everyday, it is certain that you will get bored and you would want something else.

Following the same routine can make you lose interest in the workout plan or leaving it all together but if you add some variety of workouts every day, this problem will be solved.

3. Not good for beginners or intermediate

Working out 7 days a week is not ideal for beginners or intermediate lifters as their body is not developed to bear such a tough schedule. If someone has not done lifting properly for a year without any longer breaks, then it is not advisable for them to try this routine.

If you have done lifting for a year or more, without any longer breaks than a week then you can do this 7 days workout plan but be aware it is quite tough to maintain this routine!

4. Overuse injuries

When training every day, it is important to choose the appropriate weight and volume of exercise to avoid overuse injuries and excessive fatigue. This means selecting a weight that challenges you but does not push you beyond your limits.

It is important to have a long-term mindset and focus on gradual progress rather than trying to push yourself too hard every day. By allowing your body to adapt slowly and avoiding overtraining, you can safely train 7 days a week and achieve your fitness goals.

5. Increase of stress

While exercise can help you in relieving stress, an excessive exercise routine without any rest can also increase the stress. Physical activity triggers the release of stress hormones such as adrenaline and cortisol in the body.

Stress - 7 Days Gym Workout Plan

After exercise, the body returns to a state of rest and balance, which can have a calming effect. However, excessive exercise without adequate rest can prevent the body from returning to this state of calm and can have negative effects on both physical and mental health. It is important to balance exercise with rest and recovery to promote overall well being.

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The 7 Day Gym Workout Plan 2023

During this 7 day workout plan, we will guide you through everything you need to know to completely transform your body. Say bye to your belly fat, thin arms, and wide hips. The main focus of this workout plan is building dense, well-defined muscles and developing incredible strength that can bend bars.

Remember, I have been mentioning again and again above that this workout plan is only for those who have been lifting for the past one year or more without a rest of more than 7 days as this is a really intense workout routine.

Beginners should stay away from this workout as they won’t be able to cope with it. The volume, intensity and frequency of this workout will be a lot for a beginner to really follow it.

With this plan, you would be pushing yourself harder than ever before as this is a restless workout plan which will be a lot tougher than you might have thought.

With this workout plan, you will workout each muscle group more than once per week just like a pro weightlifter. The wait is finally over!

Here is the detailed 7 day fitness calendar that I usually follow:

Day 1 –

Exercise Sets Reps Rest Muscle Worked  Expected Calories Burn (For 150 lbs weight and 30 minutes workout)
Barbell Bench Press 5 3-5 3-5 minutes Pectorals, triceps brachii, and the anterior head of the deltoids. 200-230 calories.
Incline Dumbbell Press 5 3-5 3-5 minutes Pectoral muscles, anterior deltoid and triceps. 180-204 calories.
Barbell Military Press 5 3-5 3-5 minutes Shoulder, traps, and triceps. 185-215 calories.
Dumbbell Arnold Press 5 3-5 3-5 minutes Anterior, medial, and poster deltoid 165-187 calories.
Dumbbell Decline Skull Crushers 5 3-5 3-5 minutes All three heads of triceps. 155-200 calories

Tip of the day: Concentrate on establishing a powerful connection between your mind and muscles. It has been demonstrated that this can lead to increased muscle development.

Day 2 –

Exercise Sets Reps Rest Muscles Worked Expected Calories Burn (For 150 lbs weight and 30 minutes workout)
Barbell Back Squat 5 3-5 3-5 minutes Hamstrings, glutes, and lower back muscles. 218-238 calories.
Romanian Deadlift 5 3-5 3-5 minutes Hamstrings, glutes, lower back, adductors, trapezius and forearm flexors. 225-255 calories.
Front Squat 5 3-5 3-5 minutes Quadriceps, glutes, and hamstrings. 218-238 calories.
Hack Squat 5 3-5 3-5 minutes Glutes, hamstrings, quads, calves and core. 220-240 calories.

Tip of the day: Training your legs can be challenging, but you should remember that maintaining your form with each rep will optimize the quadriceps muscle growth.

Day 3 –

Exercise Sets Reps Rest Muscles Worked Expected Calories Burn (For 150 lbs weight and 30 minutes workout)
Pendlay Row 6 8-10 3-5 minutes Lats, rhomboids, biceps, glutes, hamstrings, and rear deltoids. 188-204 calories.
Wide Grip Pulldown 6 8-10 3-5 minutes Lats, biceps, forearms, abs, shoulders, and upper back. 190-204 calories.
Dumbbell Single Arm Row 6 8-10 3-5 minutes Posterior deltoid, rhomboid and Trapezius. 180-210 calories.
Neutral Grip Cable Row 6 8-10 3-5 minutes Rhomboids and muscles of the mid back as well as the lats. 150-180 calories.
Rope Cable Straight Arm Pulldown 6 8-10 3-5 minutes Lats, Upper back, Read deltoid, Triceps, Chest. 178-195 calories.

Tip of the day: You can try different grips. Just remember that a thumb less grip will help you to shift the focus more towards the back muscles while a full grip is better for forearm development.

Day 4 –

Exercise Sets Reps Rest Muscles Worked Expected Calories Burned (For 150 lbs weight and 30 minutes workout)
Dumbbell Bulgarian Split Squat 5 10-15 3-5 minutes Quadriceps, glutes, and adductors, abdominals, hamstrings, and calves. 235-255 calories.
Lying Leg Curl 5 10-15 3-5 minutes Hamstring muscles. 110-130 calories.
Leg Extension 5 10-15 3-5 minutes Hamstrings, calves or glute muscles 118-136 calories.
Dumbbell Goblet Squat 5 10-15 3-5 minutes Quads, glutes, adductor, lower back and calves. 190-220 calories.

Tip of the day: Due to the buildup of metabolic byproducts, burning of the muscles may occur while executing high repetition sets. Since true athletes can get past this feeling, it’s crucial to make every effort to push through it.

Day 5 –

Exercise Sets Reps Rest Muscles Worked Expected Calories Burned (For 150 lbs weight and 30 minutes workout)
Barbell Bench Press 5 8-10 3-5 minutes Pectorals, triceps brachii, and the anterior head of the deltoids. 200-230 calories.
Incline Dumbbell Press 5 8-10 3-5 minutes Pectoral muscles, anterior deltoid and triceps. 180-204 calories.
Barbell Military Press 5 8-10 3-5 minutes Shoulder, traps, and triceps. 185-215 calories.
Dumbbell Arnold Press 5 8-10 3-5 minutes Anterior, medial, and poster deltoid. 165-187 calories.
Dumbbell Decline Skull Crushers 5 8-10 3-5 minutes All three heads of triceps. 155-200 calories

Tip of the day: If you find it difficult to achieve a complete range of motion while performing an overhead press, you might want to try a landmine press as an alternative exercise.

Day 6 –

Exercise Sets Reps Rest Muscles Worked Expected Calories Burned (For 150 lbs weight and 30 minutes workout)
Pendlay Row 5 3-5 3-5 minutes Lats, rhomboids, biceps, glutes, hamstrings, and rear deltoids. 188-204 calories.
Wide Grip Pulldown 5 3-5 3-5 minutes Lats, biceps, forearms, abs, shoulders, and upper back. 190-204 calories.
Dumbbell Single Arm Row 5 3-5 3-5 minutes Posterior deltoid, rhomboid and Trapezius. 180-210 calories.
Neutral Grip Cable Row 5 3-5 3-5 minutes Rhomboids and muscles of the mid back as well as the lats. 150-180 calories.
Rope Cable Straight Arm Pulldown 5 3-5 3-5 minutes Lats, Upper back, Rear deltoid, Triceps, Chest. 178-195 calories.

Tip of the day: When performing exercises that target your back muscles, it’s important to maintain a stable and firm position with your torso. The focus should be on engaging the muscles in your upper and middle back, rather than other areas of your body.

Day 7 –

Exercise Sets Reps Rest Muscles Worked Expected Calories Burned (For 150 lbs weight and 30 minutes workout)
Barbell Back Squat 6 8-10 3-5 minutes Hamstrings, glutes, and lower back muscles. 218-238 calories.
Romanian Deadlift 6 8-10 3-5 minutes Hamstrings, glutes, lower back, adductors, trapezius and forearm flexors. 225-255 calories.
Front Squat 6 8-10 3-5 minutes Quadriceps, glutes, and hamstrings. 218-238 calories.
Hack Squat 6 8-10 3-5 minutes Glutes, hamstrings, quads, calves and core. 220-240 calories.

Tip of the day: When exercising, it’s important to use a range of motion that is appropriate for your individual capabilities and body proportions. For example, some people may find it easy to perform a full squat, while others may find it difficult or impossible.

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7 Day Workout Plan: Workout & Nutrition Tips

Here are some of the best workout tips that you should consider following:

1. Warm up is necessary

You might be jogging for 5 minutes or do stretching for 2-3 minutes and call it a warmup. No, it’s not like that.

Warming up is the most important thing you need to do all 7 days. It not only helps you in avoiding injuries but will make you lift much faster than you were before as it activates your motor neurons which helps in muscle contraction.

Each day should begin with at least 10 minutes of light cardio warmup. The muscles will generate more heat as a result, becoming flexible and stretchable.

2. Choosing the right weights

Right weight is important while starting any exercise, it is because leaving a rep without completing it can lead to no effect at all. The high volume of exercises will not let you fail at each rep, again and again, you won’t be able to cope up with the routine.

Choose Right Weights - 7 Days Gym Workout Plan

The important thing is to complete one rep before stopping, if you will lift the heavier weight without completing the desired reps you won’t be able to do your workout properly the next day.

This is why, choose the weight that you can easily lift for the desired reps as we mentioned above. Don’t overburden yourself as lifting a higher weight is just fatiguing.

3. Use proper technique

Even if it means using lighter weights, it’s crucial to prioritize excellent technique and use a full range of motion when completing exercises. Keep your ego out of the way of decent manners. You are simply doing yourself a disservice if you restrict your range of motion.

When you can easily accomplish the appropriate number of repetitions with excellent form, only increase the weight you’re lifting. According to studies, using a full range of motion rather than a partial one is better for developing strength and muscle.

4. Rest and Recovery

As you might have seen that there is no rest day in this 7 day workout plan, but I would recommend you to take rest in the form of proper sleep and massages. You can go for relaxation baths or yoga as well.

If you don’t your body will not respond the way you want it to as recovery is really important for muscle growth with a proper diet.

5. Nutrition

An intense training week requires proper nourishment, which is essential. Consume adequate protein to assist muscle growth and repair, and aim to consume calories that are around 20% above your maintenance level.

Nutrition - 7 Days Gym Workout Plan

Carbohydrates are an important part of your diet since they give you the energy you need to go through your workouts. Choose nutritious foods such as brown rice, pasta, and potatoes.

7 Day Workout Plan: Mistakes To Avoid

Here are some of the mistakes that you should avoid:

1. Training too hard each day

Don’t overburden yourself each day that you might not be able to even get up the next day for the workout. You need to follow the exact plan I have mentioned above, without stressing your muscles more than required.

Follow the exact reps and steps I have mentioned and don’t workout too hard on a single day as people who follow this workout plan should do it for a longer time.

2. Avoid training the same muscle frequently

While it’s important to challenge your muscles, it’s also important to give a muscle some time to recover and focus on some other muscles. If you train the same muscle group very frequently, it will lead to overtraining and decreased overall performance.

For example, you can train the major muscle groups 2 or 3 days a week and smaller muscle groups like abs  2 to 4 times a week.

3. Ignoring Joint Pains or Discomfort

If you experience joint pain or discomfort while training, it’s important to listen to your body and take appropriate action and rest a bit. If you continue even with the pain, it might lead to injuries and derail your progress. This will affect your workout plan and you might have to stop following the routine.

4. Proper recovery is important

Proper recovery is crucial when following an intense training program. Make sure to allow for adequate rest, eat a balanced diet, stay hydrated, and get enough sleep. If you aren’t properly recovered you will find soreness inside your body as well as stiffness and low energy for the upcoming day.

If you are not recovering properly, and you need to rest for a dedicated time then I recommend you to not to follow this workout plan as it can impact your health in a negative way.

FAQs

How to stick to this workout plan?

If you don’t enjoy something, it is very difficult to stick to it. Sticking to a 7-day gym workout plan requires establishing a routine and staying motivated. To stay on track, set specific goals and create a workout schedule, find a workout partner to keep you accountable, and be flexible and adaptable with your schedule. You should add variety into your workouts to prevent boredom and set realistic goals to achieve. Celebrate your achievements along the way to boost motivation.

Can you train 7 days a week?

Training 7 days a week is really possible, but with a proper workout plan in which you can split different muscle groups for an effective workout week. However, this is not achievable for beginners or intermediate but for those who have been lifting for the past 1 year or more. The 7 day training week includes intensity, frequency and volume of a variety of exercises for different muscle groups that are very tough to follow.

Can I do cardio everyday?

According to a 2012 study published in the British Journal of Pharmacology, engaging in up to 60 minutes of cardiovascular exercise per day is considered safe and suitable, especially for individuals who are trying to lose weight.

Can I exercise at night?

While it was previously recommended to avoid exercising at night for better sleep hygiene, a study published in Sports Medicine, suggests that it’s okay to engage in physical activity in the evening. However, it’s important to avoid vigorous exercise for at least an hour before going to bed.

Should I do abs everyday?

Your abdominal muscles do not need to be worked out every day. Your abs require recovery and relaxation time in between workouts, just like any other muscle group. For the most part, working your abs 2-3 times a week with at least one day of recovery in between is enough to develop strength and definition. The best strategy to achieve total fitness and health is to follow a well-rounded fitness regimen that incorporates a variety of activities and targets several muscle groups.

Conclusion

A 7-day gym workout plan is an intense and challenging training program that can help experienced lifters take their physique to the next level. By increasing the frequency, intensity, and challenge of your workouts, you can enhance your muscle hypertrophy outcomes.

However, it’s important to be aware of the risks of overtraining and to approach this type of training with caution. This workout plan might not be suitable for the long term as it is really tough to follow.

I have tried to explain every little thing you should know before starting a 7 day workout plan. With the right plan and schedule, a 7-day workout plan can help you build greater muscle mass and achieve your fitness goals.

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