Free 7-Day Gym Workout Plan Template
7-Day Gym Workout Plan
I. Introduction:
Welcome to your customized 7-day gym workout plan designed by [YOUR COMPANY NAME] to help you achieve your specific fitness goals. Whether you're aiming for muscle gain, fat loss, or improved endurance, this plan will provide you with a structured routine to maximize your results.
II. Goals:
Before we begin, let's revisit your fitness goals to ensure this plan aligns with your objectives:
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Increase muscle mass and strength. [YOUR NAME] aims to build lean muscle mass and increase his overall strength, particularly focusing on upper body strength.
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Improve cardiovascular endurance. [YOUR NAME] wants to enhance his endurance to perform better in various physical activities and daily tasks.
III. Assessment:
|
Fitness Metric |
[YOUR NAME]'s Information |
|---|---|
|
Age |
32 years old |
|
Weight |
180 lbs |
|
Height |
6 feet |
|
Fitness Background |
Moderately active |
|
Health Considerations |
|
IV. Nutrition Guidance:
|
Nutrition Tip |
|---|
|
Consume a balanced diet with adequate protein, carbohydrates, and healthy fats. |
|
Aim for lean protein sources such as chicken, fish, tofu, and legumes. |
|
Incorporate complex carbohydrates from whole grains, fruits, and vegetables for sustained energy. |
|
Include healthy fats from sources like avocados, nuts, and olive oil for overall health. |
|
Stay hydrated by drinking plenty of water throughout the day. |
V. Day 1: Upper Body Strength
|
Exercise |
Sets x Reps |
|---|---|
|
Bench Press |
3 x 8-10 |
|
Bent-Over Rows |
3 x 10 |
|
Overhead Shoulder Press |
3 x 8-10 |
|
Tricep Dips |
3 x 12 |
|
Bicep Curls |
3 x 10 |
VI. Day 2: Cardio and Core
|
Exercise |
Sets x Reps/Duration |
|---|---|
|
HIIT Cardio Circuit |
20 minutes |
|
Plank |
3 x Hold for 30-60 seconds |
|
Russian Twists |
3 x 20 reps |
|
Leg Raises |
3 x 12 reps |
VII. Day 3: Lower Body Strength
|
Exercise |
Sets x Reps |
|---|---|
|
Squats |
4 x 8-12 |
|
Deadlifts |
3 x 8 |
|
Lunges |
3 x 12 per leg |
|
Calf Raises |
4 x 15 |
|
Leg Press |
3 x 10 |
VIII. Day 4: Active Recovery
|
Activity |
Duration |
|---|---|
|
Low-intensity Activities (walking, yoga, swimming) |
30-45 minutes |
IX. Day 5: Full Body Circuit
|
Exercise |
Sets x Reps/Duration |
|---|---|
|
Push-ups |
3 x 12 |
|
Bodyweight Squats |
3 x 15 |
|
Pull-ups or Lat Pulldowns |
3 x 8-10 |
|
Plank Rows |
3 x 10 per arm |
|
Jumping Jacks |
3 x 30 seconds |
X. Day 6: Active Rest
|
Activity |
Description |
|---|---|
|
Low-impact Activities (hiking, cycling, swimming) |
Engage in enjoyable physical activities |
XI. Day 7: Flexibility and Mobility
|
Activity |
Description |
|---|---|
|
Dynamic Warm-up |
10 minutes of dynamic stretches |
|
Yoga or Pilates |
Focus on flexibility and mobility |
|
Foam Rolling |
Self-myofascial release techniques |
|
Deep Breathing |
Relaxation and recovery exercises |
XII. Conclusion:
Congratulations on completing your 7-day gym workout plan! Remember, consistency is key to seeing results. Reflect on your progress, adjust as needed, and keep pushing towards your fitness goals.
