A gym, for us, becomes the place where we not only test our limits but also where our souls are elevated and our bodies are strengthened. It is more than just workout plan but it is a way of traveling towards your goal of attaining fitness and getting a stronger,fitter version of you.So,you basically take your first step of strengthening and growing your muscles here. The 7-day gym training plan is not just the timetable rather it is your way to reach to the best part of your body–body’s perfection.
Split training as manifested by ‘split system’ training is a technique in which different days are assigned for specific parts of the body or muscle groups. Some individuals may tend to have special concentrations in which they do split training that focuses on either upper and lower body days, while other people may have unique programs that focus on front body (pushing) and back body (pulling)
The detailed guide will act as the compass you need either you are a fitness newbie or a gym expert. But as a whole, it will ensure, for the duration of a week, that you gain lean muscle, become more vigorous and improve your overall fitness. And it is not just about the gym. It is the results of the purposeful and calculated work that eventually lead you to the desired state. So, let’s start the journey together to learn how to build your body with the diligent exercise program that will stay your guide.
About daily exercise, whole-body sessions can mean a good opt as they are not complicated to create a plan. While this regimen is valid for most of the athletes, it may not suit everyone’s needs as muscles need longer time to recover than just 24 hours. Some other choices may be favourable to the bodybuilders like push/pull/legs splits, upper/lower splits, and body part splits as the last one reduces the recovery time of each muscle group.
All the same, not everyone is robust or skilled, or desirable enough to engage in hard power series. Meanwhile, if you have pushed your resistance to a point where you can even exercise on seven days basis and really like to be active or go to the gym, then you can add a seven-day workout plan to your life regimen.
7 Day Workout Plan :
Day 1: Chest and Triceps
- Bench Press: This is a compound classic exercise working your chest muscles and triceps. The first step is to do a warm-up set, and then go for 3 or 4 working sets.
- Dumbbell Flyes: It is the chest muscles that should be highlighted in this exercise.Aim for 3-4 sets.
- Tricep Dips: Dips will help develop your strong triceps, do 3-4 sets.
- Push-Ups: Let us do a bodyweight workout that will target your chest and triceps next.Do 3-4 sets.
- Tricep Pushdown: Switch to the cable machine and select exercises that aim at your triceps.Perform 3-4 sets.
Day 2: Back and Biceps
- Deadlift: This exercise is a compound motion that hits the whole back and biceps. Begin with a warmup set, and then execute 3-4 working sets.
- Pull-Ups: Try to include the upper back and biceps area in your exercise routine.Aim for 3-4 sets.
- Barbell Rows: Concentrate your mid-back on doing 3-4 sets of pull-downs.
- Bicep Curls: Use dumbbells or a barbell to exercise your biceps muscles.Perform 3-4 sets.
- Hammer Curls: Differentiate your biceps from a different angle using hammer curls about 3-4 sets.
Day 3: Legs and Shoulders
- Squats: The initial set should be simply a warm-up, and then do a total three to four working sets to contract both the legs and shoulders.
- Leg Press: Keep working your legs and do 3-4 set of leg presses.
- Lunges: Involve your leg muscles in the work-out and provide for balance with 3-4 sets of lunges.
- Shoulder Press: Involve shoulder muscles during this workout.Aim for 3-4 sets.
- Lateral Raises: Toward the end of your workout, isolate the shoulder muscles by lifting them up and down for 3-4 sets.
Day 4: Chest and Triceps
- Bench Press (Incline): Adjust the angle to make sure that various chest parts are hit better.Perform 3-4 sets.
- Cable Flyes: Switch this up in your chest training with a 3-4 set reps of cable flyes.
- Tricep Kickbacks: Pick 3-4 sets of kickbacks for your triceps.
- Diamond Push-Ups: Just another amazing variation of plain push-up but with an added challenge to your chest & triceps.Do 3-4 sets.
- Skull Crushers: For stronger triceps, throw in 3-4 skull crusher sets.
Day 5: Back and Biceps
- Romanian Deadlifts: Hitting your lower back and hamstrings with 3-4 sets of the exercise is a great way.
- Lat Pulldowns: Make sure you work the upper back with 3-4 sets of lat pulldowns.
- T-Bar Rows: Continue working on your mid-back during those 3-4 sets.
- Concentration Curls: You may perform 3-4 sets concentration curls for isolating your biceps.
- Preacher Curls: Try out 3-4 sets of preacher curls to change your biceps so that they will work from another angle.
Day 6: Abs
Hanging Leg Raises: Hang from one of the bars and try to raise your straight legs and work out lower and upper abs. Complete 3 sets of 12-15 repetitions.
Cable Crunches: Apply the cable machine to do a crunch motion with your torso contracted, focusing on the upper abs. Perform 3 sets of 12-15 reps.
Woodchoppers: Link a rope to a cable station and execute oblique diagonal twists to engage your obliques. Finish 3 sets one side each.
Medicine Ball Russian Twists: Get on a chair, twist your torso, and bounce a medicine ball on the floor. Perform 3 supersets of 12-15 twists per side.
Decline Bench Sit-Ups: Place your feet in the decline bench and do the sit ups. Do 3 sets of 12-15 sit-ups each.
Plank Variations: End with board planks, side planks, or forearm planks that will contract your core. The first one is holding the squat position for 30-45 seconds for 3 sets.
Day 7: Rest and Recovery
Rest and Recovery always play a significant role in a six-day tough workouts as they will help to ensure consistent form and protect the body from exhaustion. Enough sleep is the number one problem; thus, you should get seven to nine hours every night because it will make the recovery time better and will level out the hormones and lift up the mood. On the days when we are supposed to rest, a very active pursuits such as walking and yoga that encourage blood circulation and help in the alleviation of muscle stiffness would be advised.
In order to guarantee the proper accomplishment of muscle repair and energy stores replenishing, it is highly recommended to implement a properly adjusted diet plan including all the balanced meals with plenty of protein, carbohydrates, and healthy fats. Furthermore, don’t forget to give as much priority to staying hydrated as to optimize the recovery processes. For today, besides rest and proper nutrition, your sleep must be also the top priority. Take this time to refresh your mind and unplug before the new week. Comeback is as integral for muscle building as to the rest of the body.
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