Free 7-Day Gym Workout Schedule Template
7-DAY GYM WORKOUT SCHEDULE
Prepared By: [Your Name]
This 7-day gym workout schedule is designed to target different muscle groups for optimal fitness. It includes strength training, cardio, and recovery exercises to help you build muscle, burn fat, and improve flexibility.
|
Day |
Workout Focus |
Exercises |
|---|---|---|
|
Day 1 |
Chest & Triceps |
Bench Press, Incline Press, Tricep Pushdowns |
|
Day 2 |
Back & Biceps |
Deadlift, Pull-ups, Barbell Bicep Curl |
|
Day 3 |
Legs |
Squats, Leg Press, Walking Lunges, Calf Raises |
|
Day 4 |
Shoulders & Abs |
Barbell Press, Lateral Raises, Plank, Russian Twists |
|
Day 5 |
Full Body |
Clean and Press, Dumbbell Lunges, Push-ups |
|
Day 6 |
Cardio & Core |
HIIT, Ab Wheel Rollouts, Mountain Climbers |
|
Day 7 |
Active Recovery |
Yoga, Foam Rolling, Light Stretching |
Suggestions: Warm up 5-10 mins (light cardio), adjust weights/intensity to your level, focus on form, and add variety as you progress. Great starting point for boosting strength, endurance, and flexibility.
