Are you a health enthusiast? Then you certainly know how important exercise is. It boosts your mood, improves the quality of your sleep, helps you maintain a healthy weight, lowers the risks of dangerous diseases, and has plenty of other benefits. If you’re only making your first steps in fitness, or if you’re looking to add some variety to your training routine, we’re here to make it easier for you. In this piece, you’ll find a sample weekly gym plan you can follow to level up your practice and achieve the best results.
Monday – Total Body Workout
We’ll start this plan with total body strength training. Complex exercises will engage multiple muscle groups and will help you get into the groove of gym workouts.
Exercises:
• Deadlift
• Barbell squats
• Superman
• Tricep pushdowns
• Barbell rows
• Bench press
• Leg curls
• Dumbbell shoulder press
• Reverse lunge.
Tuesday – Upper Body Workout
Moving on to the upper body. Upper body strength training is crucial for both male and female athletes. Feel free to use dumbbells and barbells as well as gym machines for arms, chest, and back.
Exercises:
• Overhead press
• Push-ups
• Bear crawl
• Dumbbell pullover
• Inverted row
• Bench press
• Seated row
• Incline dumbbell press.
Wednesday – Lower Body Workout
As your upper body recovers, you can leverage this time to train your lower body. On the lower body day, focus on working your glutes, quads, hamstrings, and calves. Even though leg workouts are usually the least favorite among most fitness enthusiasts, they play an important role in improving your overall athletic performance.
Exercises:
• Shifting side lunges with weights
• Squats
• Romanian deadlift
• Walking lunges
• Hip thrusts
• Bulgarian split squats
• Hip bridge
• Donkey kicks
• Goblet squats
• Back squats.
Thursday – (Active) Rest Day or HIIT
If you’re a beginner, it’s time to take a rest. You can do gentle yoga or stretching to speed up recovery and muscle repair and just to feel good.
Optionally, you can use this day to burn calories with high-intensity interval training. A fast-paced HIIT workout will train the main muscle of your body – the heart – and will give you a major energy boost.
Friday – Total Body Workout
Friday is time for total body strength training again. The compound lifts will hit all the major muscle groups like quads, glutes, hamstrings, chest, and upper back, while static exercises will engage your core.
Exercises:
• Deadlift
• Hip thrust
• Squats
• Plank
• Pallof press
• Burpees
• Static squat
• Press-ups
• Chest-supported rows
• Overhead press.
Saturday – Cardio
Cardio is a vital part of this comprehensive gym routine. Combining strength training with aerobic activities is key to burning calories and improving endurance. Hit a treadmill, do cycling, or have a swimming session – any cardio exercise will be beneficial for your muscles after a week of strenuous power workouts.
Sunday – Rest Day
We strongly recommend you take a break on Sunday. Proper rest before the beginning of a new week will help prevent overtraining and will fill your body with energy and motivation to work hard further. Feel free to stretch or practice gentle yoga to relieve muscle tension and soreness.
This balanced 7-day gym routine is suitable for anyone who wants to build lean muscle and improve overall conditioning. It offers 1–2 rest days, so you can be assured that your body will have enough time to recover. Give this regimen a whirl and let your tangible results motivate you to go further.
