7 Day Workout Plan To Lose Weight
If you’re an ambitious or an advanced bodybuilder, a 7-day workout plan can benefit you immensely. A fixed flexible routine will keep your progress consistent and your body engaged and challenged for the best results.
It will make more sense if you follow a 7-day split workout, where you train different muscle groups on different days of the week. Doing so can help you hit that pump, gain muscle mass, and overcome any plateaus you might face at the gym.
Somewhere in your weightlifting journey, you stopped progressing and you need something to break the plateau. What you should try now is a high volume super intense high frequency full week training program.
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The key to progressive muscle growth is manipulating your workouts’ frequency, duration, and intensity to suit your goals. However, you will only reap these benefits if you have proper planning and a balanced 7-day workout routine.
Developing a gym workout routine, therefore, is vital for any bodybuilder. Fortunately, this time, you don’t have to rack your brains trying to perfect your weekly gym workout plan. We’ve developed a standard, holistic 7 day gym workout schedule that you can incorporate into your weekly routine.
Firstly, making your gym workout schedule centered on different muscle groups (chest, shoulders, triceps, etc., on separate days) is common but outdated. The more efficient method is to try the Upper-Lower and Push-Pull-Leg combinations throughout the week.
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The Upper-Lower split is highly effective as it allows you to alternate between lower body and upper body muscle groups, engaging one and resting the other simultaneously. It works well for bodybuilders looking to gain muscle mass quickly (hypertrophy).
Similarly, the Push-Pull-Leg split has its own set of advantages as well. In this routine, there is more overlapping of different muscle groups and movements, providing better synergy and effectiveness.
Earlier, fitness enthusiasts would adopt the Upper-Lower or Push-Pull-Leg split in their daily workout plan, reserving some days for resting and recovering. But it’s better to use a combination of Upper-Lower-Push-Pull-Leg exercises in your weekly gym workout plan.
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That essentially means working out seven days a week. With this model, you’ll be training the major muscle groups thrice a week without repeating the same movements repeatedly. As per scientific research, following such a high frequency 7-day workout split program will produce superior hypertrophic results and help you gain better muscle mass.
Now that you know the science behind it, we can finally move on to the 7-day workout split that you can undertake.
The best part about this workout program is that your muscle groups will have time to recover completely before you have to engage them again. That will allow you to toil through the week successfully without suffering from fatigue.
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So, that’s it; that’s the entire full-week workout schedule for muscle gain that you need to follow. The effective combination of Upper-Lower and Push-Pull-Leg splits can be monumental for your bodybuilding progress.
Constantly working on your abs alongside your legs has some perks. Working out your leg produces high testosterone levels and HGH. So, you can manipulate the benefits to your advantage. Moreover, the unique combination of front-loaded resistance and core training will engage your abs the most, allowing them to build proper strength.
If you stick to this workout schedule, you’ll usually work every single muscle group thrice a week. A higher volume of training for a specific body part will bring more effective hypertrophy outcomes.
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So, while it is common to see people working out three or five times a day, this high frequency high volume 7-day daily gym workout split can produce superior hypertrophy results and help you build larger muscles.
Now that you know the outline of your 7-day workout plan, it’s time to get into the specifics. The exercises you focus on will play the most critical role in the kind of physique you build.
Keeping the routine fresh and not monotonous is the key. If your muscles get too accustomed to your workout routine, you’ll hit a plateau. Apart from the volume, the intensity should progressively increase as well.
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The primary benefits of “rest days, ” which might be scarce in a 7-day workout program, lie in the mental aspect of it. Advanced bodybuilders won’t suffer any setbacks if they don’t have rest days or cheat days.
But if they succumb to the mental component of working out too much, they might experience exercise burnout. In that case, they might struggle with fatigue, boredom, and low motivation.
To avoid such a situation, it might be good if you set some realistic targets you want to achieve. Fulfilling such accomplishments on a weekly basis might keep things afresh and exciting.
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Now that we have all the required information, we can move on to the most important part. The exercises in our routine are simple. Individually, they might not be impressive. But in this combination and sequence, they can help you get the maximum benefits.
Even for advanced bodybuilders, working out all days of the week might be a little too tiresome. If you’re getting signs from your body – fatigue, joint discomfort, decreased productivity, and performance – then you need to put a full stop for a while.
Take rest days here and there, whenever required. Moreover, because of the jam-packed schedule, fitness enthusiasts would need to try modern muscle recovery techniques. Taking proper nutrition, getting massages, taking cold showers, and trying the rolling-stretching therapy can all help.
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Eventually, any workout plan is effective only as long as it’s beneficial for both your physical and mental well-being. It’s always risky going hard, exercising seven days a week. But in the end, high risk also yields greater results.
For fitness freaks, it’s always easy to get all the information in a PDF. It’s even better if it’s a printable PDF so that they can carry the routine to their gyms.
Fortunately for you, we’ve thought about that. You won’t have to scroll through our website repeatedly to look at your workout plan.
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If you’re an intermediate or advanced-level bodybuilder, you should focus on enhancing your muscle hypertrophy outcomes. What is the best way to do that?
Focus on increasing the frequency, intensity, and challenge of your workouts. To achieve that, it’s better to have a clear schedule and plan for your gym sessions.Ladies, aren’t you just so over the home workouts after the CRona craziness that had us at home all day and night in the last two years or so? The home exercise phase was great for the most part while it lasted, but now it is time to hit the gym with this 7 day gym workout plan for women by Suzy, with a free pdf download.
What is good about this 7-day free gym workout plan for weight loss is that it is specially designed for women, taking into account that females train differently from men and lose weight at a slower pace. Workout plans for women only are significant because men build muscle and lose weight faster than women.
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Generally, a gym is such an intimidating place when you are just starting out. Weightlifting equipment and the feeling that everyone is watching your every move, just makes you want to walk out and never come back.
I have always shared the story about how scary everything and everyone looked the first time I signed up for a gym membership. If you were to ask me today what is the one piece of advice I would give to a gym newbie, it would be this:
This is the secret to easing gym anxiety. You must always have a weekly workout plan. You will look like you know what you are doing, even if you are still trying to figure things out. A 7-day gym workout plan will always give you the confidence to walk into the weight room like a boss! I promise you!
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The best weekly routine for the gym should comprise 3-4 days of cardio, three alternate days of weight lifting, and one rest day. A combination of cardio and strength training gym workout plan gives women a better chance at burning fat.
If your goal at the gym is to lose fat, you need to have a mix of cardio and strength training days because as science has it, the lean muscle mass you have, the more calories your body burns.
We now know that lean muscle makes it easier for men to lose weight, so it only makes sense that a good workout plan for women is tailored to build lean muscle in order to achieve fat loss.
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To get the most out of your 7-day gym workout plan, make sure that your diet is also as optimized for fat loss. Your meals should include all three macronutrients- carbohydrates, protein, and fats. Excluding some of these macros from your diet will deprive your body of the essential nutrients required for proper function.
This 7-day gym workout is a full-body workout designed to work several muscles at once. The foundation of the workouts in this plan includes compound lifts such as squats, deadlifts, bench presses, pulls, and shoulder presses.
To warm up for the free gym workout plan for weight loss, you will start
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