How to Build a 7-day Gym Workout Plan from Scratch
Introduction
If you are looking to embark on a fitness journey and are confused about how to start, you have come to the right place! All you need is a well-structured 7-day gym workout plan that is customised to meet your needs and the will to stick to it.
It is likely that most gym enthusiasts think about following a 7-day routine but find it daunting to sustain over a long period of time. This is why it is important to make sure you have the right structure and that you are aware of your goals while you build a workout plan.
Whether you are a beginner stepping into the gym for the first time or are just looking to change your workout schedules, we bring you valuable tricks and tips to make your sessions enjoyable and effective.
Benefits of Training Everyday
There are countless benefits of training and working out every day. Let us have a look at some of them mentioned below.
- It is no secret that physical activity, undertaken on a regular basis, can improve your health tremendously. A study provides proof that exercise helps in the prevention of severe chronic diseases.
- A daily workout can do wonders for you and your body. As long as you avoid overtraining and working the same muscle group too closely, you are on track to increase your metabolism and enjoy impressive muscle growth.
- It has also been proven through a number of studies that regular exercise has a direct correlation to your mental health.
- Lastly, following a set routine every day of the week is a great way to bring some discipline into your lives and lead to more consistent progress towards your workout goals.
Essentials
It is important to set short and long-term goals while designing a workout plan. Having realistic goals in mind, be it to strengthen muscle, lose weight or increase fitness levels, will help structure your workout plan.
It is equally important to incorporate different aspects to ensure the workout plan is going to be fruitful. Many gym enthusiasts leave out important parts of their training like Cardio.
Cardiovascular exercises help your heart health, and blood circulation and reduce any chances of heart-related diseases. Maintaining a balance in your workout goes a long way.
Partnering your workout with a healthy diet is also very important to see optimal results. Make sure to take enough carbs for energy to continue working out, enough proteins for rebuilding muscle, and healthy fats for overall health.
Sample plan
Take a look at a sample 7-day plan that focuses on different muscle groups, strength training as well as cardio, and allows you to rest your muscles enough for them to recover before training again.
You can alter this to cater to your needs and requirements. Attempt 8 to 10 reps of each exercise as it helps with muscle development better.
DAY 1 – Chest Day
Choose any 4 to 5 of your favorite chest exercises, doing 3 sets of each with 8-10 repetitions.
It is important to make sure you target your lower chest as well as your upper chest equally. You have a variety of equipment in most gyms at your disposal for chest exercises including cable flies, barbells and dumbells.
DAY 2 – Triceps and shoulders
In order to complete the pull movement from Day 1, start your day off with any 3 tricep exercises, aiming to do 3 sets of 8-10 reps each.
Ensure your exercises aim at your medial-lateral and long head.
Move on to 3 exercises for your shoulders and traps. Include 1 that hits your rear delts for a rounded shoulder.
Day 3 – Abs and cardio
Come day 3, your sore muscles will be demanding a break. This gives you the perfect opportunity to tone your abdominal muscles.
Begin with a 25-30 minute cardio session on either a treadmill, a cycle, an elliptical machine, or even alternate between the three. You can follow this with a quick session of ab exercises as well.
Day 4 – Biceps
Start your pull day off by training your biceps.
Choose three to four exercises targeting both the short head and the long head of your bicep. 3 sets of 8-10 reps per exercise will do the trick just fine!
Day 5 – Back
Move on to the back exercises. You want to make sure your exercises target your upper back, your lower back as well as your lats.
4 to 5 exercises can make you feel the burn every gymgoer loves to feel.
DAY 6 – Legs
Our sixth day is going to target what most gym-goers tend to run away from! The dreaded legs.
What makes a leg day effective is targeting all 3 of the lower body muscle groups equally. Choose a couple of exercises for your quads, hamstrings and calves each and enjoy your skinny legs vanish!
Day 7 – Yoga
On the seventh day, you rest your muscles while practising some yoga.
The increased flexibility you get from Yoga is also going to help you fix your form for numerous exercises reducing injury risks as well.
A relaxing session of yoga at the end of the week is going to help release piled-up stresses getting you ready for next week’s workout.
Common Mistakes
If you are a beginner and are starting off with a 7-day workout, there are some common mistakes you should keep in mind that will prevent you from injuring yourself.
An important part of working out is to sufficiently allow your muscles to rest and recover before training them again, as overtraining can lead to fatigue as well as risking injuries.
Another serious issue at the gym is training with improper form. Not only will the wrong form not help with muscle growth, but is also the easiest way to injure yourself. Take time out before starting your workout under the supervision of a trainer to correct your form for all the exercises you plan on doing.
Conclusion
Starting your own workout routine may seem daunting at first. However, keeping some important key points in mind, a 7-day workout plan can help you achieve your targets and build a sustainable workout habit.
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