7 Days Workout Plan

A gym workout plan is important because it helps to establish specific goals and provides a structured approach to achieving them. It also allows for consistent and progressive training, which helps to prevent injury and burnout. Additionally, having a workout plan can help to hold individuals accountable for their progress and make the most out of their time spent at the gym.

Monday:

• Warm-up: 10 minutes of light cardio (jogging in place, jumping jacks, etc.)
• Strength training: 3 sets of 12-15 reps of the following exercises:
  • Squats
  • Lunges
  • Push-ups
  • Pull-ups (or assisted pull-ups)
  • Bicep curls
  • Tricep dips
• Cardio: 30 minutes of moderate-intensity cardio (jogging, cycling, swimming, etc.)

Tuesday:

• Warm-up: 10 minutes of light cardio
• Yoga or Pilates: 60 minutes of stretching and core work
• Cardio: 30 minutes of moderate-intensity cardio

Wednesday:

• Warm-up: 10 minutes of light cardio
• Strength training: 3 sets of 12-15 reps of the following exercises:
  • Deadlifts
  • Shoulder press
  • Bench press
  • Pull-ups (or assisted pull-ups)
  • Lateral raises
  • Upright rows
• Cardio: 30 minutes of moderate-intensity cardio

Thursday:

• Warm-up: 10 minutes of light cardio
• Yoga or Pilates: 60 minutes of stretching and core work
• Cardio: 30 minutes of moderate-intensity cardio

Friday:

• Warm-up: 10 minutes of light cardio
• Strength training: 3 sets of 12-15 reps of the following exercises:
  • Leg press
  • Leg extensions
  • Leg curls
  • Pull-ups (or assisted pull-ups)
  • Lateral pull-downs
  • Seated rows
• Cardio: 30 minutes of moderate-intensity cardio

Saturday:

• Warm-up: 10 minutes of light cardio
• High-intensity interval training (HIIT): 30 minutes of intense cardio (sprinting, jumping rope, etc.) interspersed with short rest periods
• Yoga or Pilates: 60 minutes of stretching and core work

Sunday:

• Rest day: No workout, focus on stretching and recovery

Note: Remember to listen to your body and adjust the plan as needed, if you feel like you need more rest, take it, and don’t push yourself too hard, also, it’s always best to check with a doctor before starting any new exercise regimen.