People work out a lot these days. This is because of the fact that many people want to be fit. Also, a large amount of people want to feel pretty. This is why they are often known to follow the 7-day gym workout plan.
To many people, the 7-day gym workout plan, on face value, may be a scam. This is because of the fact that people think that consistent, full body workouts are the key to a good body. However, even a 5 day workout routine is fruitful. Thus, by all means, you could try doing the workout split.
What Should You Know About the 7-Day Gym Workout Plan?
You might think of a normal chest day workout on a daily basis to be quite healthy. However, do you know that a 5 day split can also be a total gym workout plan. Infact, you can try it out today if you want to check it out for yourself if a 5 or a 6 day gym workout schedule is fine or not. Thus, this indicates that a 7-day gym workout plan, will workout for you as well.
Thus, without thinking much you can actually try a 7 or a 5 day workout split. However, you first need to know that this falls under split category of workout or workout split for women. This is important for you know as you will know everything related to the gym workout here.
What is the Split Training Workout Plan?
Split training is also called the split weight training. It is also known as the split system training. It is known to be a type of weight training in which you can schedule your daily workouts.
This should be done with accordance to what your body region or your muscle group demands. Plus, some split training programs include the upper body days and lower body days. On the other hand, others might effectively include front body days such as pushing and back body days such as pulling.
What More Should You Know About the 7-day Gym Workout Plan?
You must know that experienced weight trainers who want a strong, and effective bulking workout program or a vast range of fitness enthusiasts who are just looking for the best 7-day gym workout plan which targets the whole body might choose this type of training.
Plus, studies have also effectively shown that training the individual body parts on one or two days per week can be just as effective as the training that the whole body has in it several days each week. Thus, you can get ahead with it.
The Basics of Split Training
Many exercisers have set a lot of goals to gain strength. They have also done it to build muscle size and boost muscular power. They also effectively complete the full-body workouts when they go to the gym consistently. This helps in working out all the major muscle groups. This includes the arms, shoulders, chest, back, legs, butt, and abdominals on each workout day.
More on the Basics – 7-day Gym Workout Plan
The full-body workouts are known to be the best for those who can’t get to the gym most days of the week. This can happen due to a lot of reasons. However, the total-body training which is for a few days of each week allows you to build a balanced body. This is to be done without working out daily. Bootcamps, TRX, and bodyweight workouts are examples of popular full-body training.
What More Should You Know – 7-day Gym Workout Plan
The split-training athletes are known to focus on a few muscle groups. This is to be done during each workout, thus effectively allowing them to fine-tune their lifting technique. It also helps them to target specific areas of the body during each session. It is to be noted effectively that these athletes must work out most days of the week. This is to be done in order to ensure the whole body is trained.
7-Day Gym Workout Plan: How Should You Get Started?
The instructions that you need for a full week of advanced training are listed below. Down there, five are the lifting days. While, the two days are known to be the rest days. As indicated in all the forms, you should stay active on the rest days too.
- Day 1: Chest
- Day 2: Back and core
- Day 3: Rest
- Day 4: Shoulders and traps
- Day 5: Legs
- Day 6: Arms
- Day 7: Rest
Safety Guidelines of 7-day Gym Workout Plan
Before you start the 7 day gym workout plan, there are a lot of safety guidelines that you should follow:
- First, you must make sure that you are healthy enough for vigorous exercise. This is because if you have been sedentary for some time or are returning to exercise after injury or pregnancy, then you must be considerate enough to check with your healthcare provider for an exercise clearance.
- The second part is that you must always make sure you warm up thoroughly before you start. This can include the light cardio plus a light set of each exercise. After your session, you must cool down with some treadmill walking and a little bit of light stretching.
- Finally, for the third step, you must listen to your body. This means that you should stop exercising if you feel acute pain and check with your healthcare provider too if it persists. Also, in the meantime, adjust the rate of weights, sets, reps, and rest intervals to suit your fitness level.
Day 1: Chest
Target the pectoralis major, which is a fan-shaped muscle. This is the part that makes up the meaty part of the chest and the smaller pectoralis minor that lies underneath.
Do three sets of 10–12 exercises with 30-60 seconds rest between.
- Bench press
- Decline press
- Seated bench press
- Incline dumbbell press
- Cable chest flys
- Pec deck flys
- Lever chest press
- Pushups
Day 2: Back and Core
The muscles targeted are the ones that include the latissimus dorsi. Plus, the ones which are rhomboids are located in the back. Your core work will consist yourself to train the abdominal muscles, pelvic floor, and erector spinae.
Do three sets of 10-12 exercises with 30-60 seconds rest between.
- Ab crunches
- Rollouts on a ball or rollout wheel
- Bent-over rows
- Lat pull-down
- Pull-ups
- Seated cable rows
- One-arm dumbbell bent rows
- Machine T-bar row
Day 3: Rest
Rest days are known to be quite essential to help the repairing and rebuilding of the body and the mind. However, you must know that a typical rest day does not mean sitting on the couch eating chips.
This is because this day includes the active recovery in your day to get the physical movement without taxing up your body. Thus, you can go for a bike ride or head outdoors for a hike.
Day 4: Shoulders and Traps
The deltoids which are including of anterior delts in the front of the shoulder, posterior delts at the back of the shoulder, and medial delts on top of the shoulder are on deck today. Some exercises also target the trapezius. This is that part which is known to run along the top half of the spine and fans out over the back of the upper shoulder.
Do three sets of 10-12 exercises with 30-60 seconds rest between.
- Military press
- Machine shoulder press
- Lateral raises
- Front raises
- Reverse flies
- Upright rows
- Dumbbell shrugs
- Cable rotations (internal and external)
Day 5: Legs
It is a lower body day on the fifth day. This means that you will work on the quadriceps, hamstrings, gluteal muscles which is the maximus, minimus, medius, and lower leg.
Do 3 sets of 10-12 exercises with 30-60 seconds rest between.
- Back squats
- Deadlifts
- Leg extensions
- Leg curls
- Front squats
- Good mornings
7. Weighted lunges
- Glute-ham curl
Day 6: Arms
Since you have already worked muscles in your shoulders, the arms day will target your biceps and triceps.
Do 3 sets of 10-12 exercises with 30-60 seconds rest between. If you decide to change the order of the exercises be sure to alternate biceps and triceps exercises.
- Seated dumbbell arm curls
- Skull crushers
- Cable curls
- Triceps push-downs
- Preacher curls
- Triceps extensions
- Concentration curls
- Triceps dips
Day 7: Rest
On Day 7, you must take advantage of the scope of active recovery on this rest day. You might also use this day for meal prep for the week. You can also use this day to set up a training journal to track your progress.
Conclusion
Thus, this is what you should follow on a 7-day gym workout plan. The 7-day gym workout plan is quite good. However, you need to do it in the right way. Therefore, get started with it today!
FAQ’S
Is the 7-day gym workout plan good?
Ans: Yes. It is good.
Does the 7-day gym workout plan continue for 7 days?
Ans: Yes. It continues for 7 days.
Does the 7-day gym workout plan have rest days?
Ans: Yes. It has a rest day.
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