I have organized this article today on a 7-day gym workout plan. I know many people have provided information on this topic for a long time, but if you read my article today, you’ll see how accurate the information is. Just like we need a plan to achieve any skill or dream, we also need a plan for gym workouts. If you want to build a muscular body quickly, you need to exercise regularly and create a schedule or plan. You can’t do all types of exercises every day because it can negatively affect your gains. By following a 7-day gym workout plan, you’ll perform different exercises on different days. To be honest, many people have asked me how to maintain a workout plan, and that’s why today I’m sharing a 7-day gym workout plan with you. Whether you’re just starting out or are already in the middle of your fitness journey, this article will be very useful. So stay with me, and you can build a muscular body with ease.
Keep These in Mind Before Starting your Workout Plan.
Before starting any plan or learning something new, there are important considerations to keep in mind. So, remember these points before we get into the details today. There are three key muscles in our body: Chest Muscles, Back Muscles, and Leg Muscles. These are the largest muscles in the body, so it’s important to focus on them. By concentrating on these muscles, you can build your body properly. Additionally, there are other factors to consider, such as what you should eat before going to the gym to support muscle growth. I’ll cover all of these at the end of the article. Now, let’s get into the main discussion.
7-Day Gym Workout Plan According to Body Type
If you want to join the 7-Day Gym Workout Plan, you need to create a workout plan according to your body type. First, you need to understand what your body type is. There are generally three types of body types: 1. Ectomorph, 2. Mesomorph, and 3. Endomorph.
Ectomorph: This type of body is thin and has difficulty gaining weight, so if you have this body type, you should stay away from too much cardio. Work with light weights for 20-30 minutes, 3 days a week. You need to focus on 15-20 repetitions and eat high-protein foods.
Mesomorph: Generally, mesomorph bodies are muscular. You can do heavy lifting with this type of body. Go to the gym 4 days a week and do 8-12 repetitions per set. In this case, you need to follow a high-protein diet, so include cardio along with lifting to keep your body fat under control.
Endomorph: Do you have more body fat? Then your body type is endomorph. For this body type, you need to do more cardio. Work out for 30-40 minutes, 5 days a week. Include 30 minutes of light jogging or cycling in this routine. The most important thing is that you need to reduce sugar and fatty foods in your diet.
If you follow these tips, you will be 100% sure of success in your journey.
7-Day Gym Workout Plan
We all know there are seven days in a week. But the question is, should you work out all seven days? The answer is no. You should set aside one day for rest, and that day can be Sunday. Sunday is a good day to give your body proper rest. So, your 7-day gym workout routine will actually run from Monday to Saturday.
Day 1 – Monday
Day 1, or Monday, is for working on the chest and triceps muscles. When we perform chest exercises, the triceps are also engaged. So, by training both the chest and triceps on the same day, we can maximize efficiency. Additionally, it improves the overall development of these muscle groups. Ideally, each muscle should be trained at least twice a week for optimal results.
Day 2 – Tuesday
Now let’s talk about Tuesday, the second day of your 7-day gym workout routine. On this day, we focus on training the back muscles and biceps. When we perform back exercises like pull-ups and chin-ups, we also engage the biceps muscles. Since the biceps are already being used, why not train them a bit more? By following this approach, both the back muscles and biceps will be effectively trained.
Day 3 – Wednesday
Now let’s talk about Wednesday, the third day. On Wednesday, we focus on shoulder workouts along with leg workouts. It’s important to give more attention to the legs because when we train our legs properly, it boosts protein synthesis and testosterone levels in the body. This is crucial for building muscle.
Day 4 – Thursday
On Thursday, we will repeat the chest and triceps exercises from Monday. This allows us to train each muscle twice a week. Additionally, with two days of rest between these sessions, it’s very beneficial for muscle recovery and growth.
Day 5 – Friday
On Friday, you will again train your back and biceps muscles, which were last worked two days ago. This gives you two days of rest between sessions, allowing you to train each muscle twice a week. Additionally, this routine is easy to follow and maintain.
Day 6 – Saturday
Now let’s talk about Saturday, the last day of your 7-day workout plan. On this day, you will train your shoulders and legs again. If you follow this routine, your body will develop more quickly. Afterward, you can give your body proper rest, allowing it to recover fully.
Common Mistakes Section
Many people make some common mistakes while following a 7-day gym workout plan. Do you make those mistakes too? Let’s find out here. If you make mistakes in the gym, you will face obstacles in achieving the desired results.
Repeating the same exercise
This is a big mistake, because it does not give the body a chance to improve. You should never make this mistake when you start going to the gym.
Not resting
Even if you exercise every day, if you don’t get enough rest, your muscles won’t be able to recover. So give your body a chance to recover.
Using incorrect form and excess weight
This should never be done as it increases the risk of injury. So follow the proper instructions from your mentor.
Not following a proper diet
This is a common mistake. Many people start going to the gym but cannot maintain a proper diet. You will not get the desired results from the gym if you don’t maintain a proper diet. A detailed guide on this subject is provided in this article. Remember, not drinking enough water reduces the body’s energy.
Drawbacks of Training 7 Days Per Week
Training 7 days a week may seem attractive to many people. But even if it seems attractive to you, it also has some disadvantages.
First of all, no matter how much we exercise, our body needs rest. However, training 7 days a week does not give our body a break. Additionally, training continuously makes the muscles and joints of the body tired and increases the risk of injury.
Second, if we do not take enough rest, the body cannot recover properly. This reduces energy, and later we lose interest in training.
Third, if we exercise continuously, our mental stress increases, which is quite harmful to us. Doing this exercise continuously every day causes fatigue and restlessness.
So instead of training 7 days a week, you need to rest for at least 1 to 2 days a week. As a result, the body will recover well, and interest in training will be maintained.
What to eat before going to the gym
Do you know what to eat before the gym? If not, no problem! I will now discuss what to eat before your workout. Many of us go to the gym regularly, but not everyone knows when or what to eat beforehand. While there are various supplements available in the market to boost energy, relying on them can harm your body in the long run. So, the fewer supplements you take before the gym, the better for your health. To naturally boost your energy, focus on consuming whole foods. Here are some natural foods you can eat before hitting the gym:
- You can eat 3 eggs—1 whole egg with the yolk, and 2 egg whites.
- Bananas are another excellent option. They are a healthy, natural food that benefits your muscles, making them ideal to eat before the gym.
- Drinking coffee is also helpful because the caffeine in coffee boosts energy levels, and it works for almost everyone.
- You can also consume coconut water before your workout. It provides essential nutrients that quickly raise energy levels, making it a beneficial choice for your muscles.
- You can eat dates before going to the gym. Dates are a natural source of fiber, which helps you maintain your energy for a long time. In the five foods I mentioned,
If your energy level doesn’t increase after consuming them, you can consider taking supplements. Before starting the 7-day workout plan, make sure to pay attention to the things I have mentioned.
How much exercise is best for you?
How much exercise is best for you? There really is no definitive answer; it varies for each person. For example, if you don’t exercise regularly, you may need more time to ease into it. In contrast, if you’ve been going to the gym consistently, you don’t have to start over—just pick up where you left off. The ideal amount of exercise also depends on factors like your age, health, and personal fitness level. Exercise requirements can differ from person to person, depending on these and other factors. By following the right guidelines, you can determine how much exercise you need or what’s best for you. Earlier, I mentioned how to create a 7-day workout plan. Now, I’ll discuss how to gauge the best amount of exercise for you as part of these guidelines. Initially, I considered skipping this topic, but I realized it’s essential for creating Seven day workout plan, so I included it here.”
General guidelines
The World Health Organization and various research institutes have shown that 150 minutes of moderate aerobic (cardio) exercise or 75 minutes of vigorous cardio exercise per week is beneficial for everyone. Following this guideline can improve both your physical and mental health. This means that an average of 30 minutes of moderate exercise or 15 minutes of vigorous cardio per day can help keep you healthy. You can also follow these as general guidelines such as cardio and aerobic exercise, strength training,. Flexibility and balance, recovery and rest requirements, exercise according to individual goals, focused exercise techniques, if you follow these correctly you will know how much exercise you need.
Exercise according to health conditions
One thing to keep in mind while exercising is to exercise according to your health condition. If you overlook this, exercise can potentially do more harm than good. Only exercise as much as your body can handle. People with high blood pressure, diabetes, or other health issues can engage in light activities, such as walking or gentle yoga, without needing to go to the gym. In such cases, it’s essential to consult a doctor before starting any exercise routine.
Overall, the appropriate amount of exercise depends on the individual’s health, goals, and lifestyle. Well-planned exercise is beneficial for both body and mind, but excessive exercise should be avoided.
Calorie Burning and Macronutrient Tips
When following a gym workout plan, focus on burning calories and eating the right macronutrients. To burn calories, do activities like running, cycling, or jumping rope. These exercises help burn more calories. It’s important to eat the right amount of protein, carbohydrates, and fat. Protein is crucial for muscle growth, carbs provide energy, and fat supports body functions. By maintaining a balanced diet, you can burn calories, grow muscles, and stay healthy.
All in all of this article
I don’t think you can find a more informative article than this one on the subject of the 7-Day Gym Workout Plan. In this article, I discuss which day of the week to do which exercise, when to rest your body, and much more. Many of us spend a lot of time researching this topic online but don’t get accurate results, leading some to quit the gym. If you strictly follow the information and tips I provide, your 7 Day Gym Workout Plan will be successful, and you will also achieve a great physique. You might wonder whether the information given here is correct. To answer your question, I would say that the information provided is 100% accurate. So, you can follow these tips confidently. Finally, if you find this article useful, please don’t forget to share it on your social media.
