7 Day Workout Plan (with PDF)

If you’re an ambitious or an advanced bodybuilder, a 7-day workout plan can benefit you immensely. A fixed flexible routine will keep your progress consistent and your body engaged and challenged for the best results.

It will make more sense if you follow a 7-day split workout, where you train different muscle groups on different days of the week. Doing so can help you hit that pump, gain muscle mass, and overcome any plateaus you might face at the gym.

Somewhere in your weightlifting journey, you stopped progressing and you need something to break the plateau. What you should try now is a high volume super intense high frequency full week training program.

The key to progressive muscle growth is manipulating your workouts’ frequency, duration, and intensity to suit your goals. However, you will only reap these benefits if you have proper planning and a balanced 7-day workout routine.

Developing a gym workout routine, therefore, is vital for any bodybuilder. Fortunately, this time, you don’t have to rack your brains trying to perfect your weekly gym workout plan. We’ve developed a standard, holistic 7 day gym workout schedule that you can incorporate into your weekly routine.

7 Day Workout Principles

Before moving on to the main 7-day gym workout plan, you must understand the science and principles used during its development.

Firstly, making your gym workout schedule centered on different muscle groups (chest, shoulders, triceps, etc., on separate days) is common but outdated. The more efficient method is to try the Upper-Lower and Push-Pull-Leg combinations throughout the week.

The Upper-Lower split is highly effective as it allows you to alternate between lower body and upper body muscle groups, engaging one and resting the other simultaneously. It works well for bodybuilders looking to gain muscle mass quickly (hypertrophy).

Similarly, the Push-Pull-Leg split has its own set of advantages as well. In this routine, there is more overlapping of different muscle groups and movements, providing better synergy and effectiveness. 

Earlier, fitness enthusiasts would adopt the Upper-Lower or Push-Pull-Leg split in their daily workout plan, reserving some days for resting and recovering. But it’s better to use a combination of Upper-Lower-Push-Pull-Leg exercises in your weekly gym workout plan.

That essentially means working out seven days a week. With this model, you’ll be training the major muscle groups thrice a week without repeating the same movements repeatedly. As per scientific research, following such a high frequency 7-day workout split program will produce superior hypertrophic results and help you gain better muscle mass.

7 Day Workout Schedule

Now that you know the science behind it, we can finally move on to the 7-day workout split that you can undertake.

The best part about this workout program is that your muscle groups will have time to recover completely before you have to engage them again. That will allow you to toil through the week successfully without suffering from fatigue.

So without further ado, let’s move on to our ideal 7 day gym workout schedule:

1. Day 1 – Upper
2. Day 2 – Legs & Abs
3. Day 3 – Push
4. Day 4 – Leg & Abs
5. Day 5 – Pull
6. Day 6 – Legs & Abs
7. Day 7 – Upper Body

So, that’s it; that’s the entire full-week workout schedule for muscle gain that you need to follow. The effective combination of Upper-Lower and Push-Pull-Leg splits can be monumental for your bodybuilding progress.

The incorporation of abs and core workouts in this program is crucial as well, especially when paired with lower-body exercises.

Constantly working on your abs alongside your legs has some perks. Working out your leg produces high testosterone levels and HGH. So, you can manipulate the benefits to your advantage. Moreover, the unique combination of front-loaded resistance and core training will engage your abs the most, allowing them to build proper strength.

If you stick to this workout schedule, you’ll usually work every single muscle group thrice a week. A higher volume of training for a specific body part will bring more effective hypertrophy outcomes.

So, while it is common to see people working out three or five times a day, this high frequency high volume 7-day daily gym workout split can produce superior hypertrophy results and help you build larger muscles.

7 Day Workout Plan

Now that you know the outline of your 7-day workout plan, it’s time to get into the specifics. The exercises you focus on will play the most critical role in the kind of physique you build.

Keeping the routine fresh and not monotonous is the key. If your muscles get too accustomed to your workout routine, you’ll hit a plateau. Apart from the volume, the intensity should progressively increase as well.

The primary benefits of “rest days,” which might be scarce in a 7-day workout program, lie in the mental aspect of it. Advanced bodybuilders won’t suffer any setbacks if they don’t have rest days or cheat days.

But if they succumb to the mental component of working out too much, they might experience exercise burnout. In that case, they might struggle with fatigue, boredom, and low motivation.

To avoid such a situation, it might be good if you set some realistic targets you want to achieve. Fulfilling such accomplishments on a weekly basis might keep things afresh and exciting.

Now that we have all the required information, we can move on to the most important part. The exercises in our routine are simple. Individually, they might not be impressive. But in this combination and sequence, they can help you get the maximum benefits.

Day 1: Upper

1. Barbell bench press- 5 sets of 5 reps
2. Incline barbell bench press- 3 sets of 10-15 reps
3. Barbell row- 5 sets of 5 reps
4. Cable row- 3 sets of 10-15 reps
5. Overhead press- 5 sets of 5 reps
6. EZ bar curl- 3 sets of 10-15 reps
7. Skullcrusher- 3 sets of 10-15 reps

Day 2: Legs & Abs

1. Deadlift- 5 sets of 5 reps
2. Leg extension- 3 sets of 10-15 reps
3. Leg Curl- 3 sets of 10-15 reps
4. Leg press- 3 sets of 10-15 reps
5. Calf Raise- 3 sets of 10-15 reps
6. Decline crunches- 3 AMRAP sets
7. Lying leg raises- 3 AMRAP sets

Day 3: Push

1. Push-ups- 3 sets of 10-15 reps
2. Bench Press- 3 sets of 10-15 reps
3. Incline Bench- 3 sets of 10-15 reps
4. Overhead press- 3 sets of 10-15 reps
5. Arnold press- 3 sets of 10-15 reps
6. Tricep Pushdowns- 3 sets of 10-15 reps
7. Cable overhead tricep extension- 3 sets of 10-15 reps

Day 4: Leg & Abs

1. Squat- 5 sets of 5 reps
2. Lunges- 3 sets of 10-15 reps
3. Leg extension- 3 sets of 10-15 reps
4. Leg Curl- 3 sets of 10-15 reps
5. Calf Raise- 3 sets of 10-15 reps
6. V crunch- 3 AMRAP sets
7. Bicycle crunch- 3 AMRAP sets

Day 5: Pull

1. Pull ups- 3 sets of 10-15 reps
2. Lat pull down- 3 sets of 10-15 reps
3. Cable row- 3 sets of 10-15 reps
4. Barbell curl- 3 sets of 10-15 reps
5. Incline dumbbell curls- 3 sets of 10-15 reps
6. Cable reverse curl- 3 sets of 10-15 reps
7. Shrugs- 3 sets of 10-15 reps

Day 6: Legs & Abs

1. Deadlift- 5 sets of 5 reps
2. Leg extension- 3 sets of 10-15 reps
3. Leg curl- 3 sets of 10-15 reps
4. Leg press- 3 sets of 10-15 reps
5. Calf raise- 3 sets of 10-15 reps
6. Tuck crunch- 3 AMRAP sets
7. Russian twist- 3 AMRAP sets

Day 7: Upper

1. Incline barbell bench press- 5 sets of 5 reps
2. Decline barbell bench press- 3 sets of 10-15 reps
3. Barbell row- 5 sets of 5 reps
4. Lat pull down- 3 sets of 10-15 reps
5. Overhead press- 5 sets of 5 reps
6. Preacher curl- 3 sets of 10-15 reps
7. Cable triceps pushdown- 3 sets of 10-15 reps

Even for advanced bodybuilders, working out all days of the week might be a little too tiresome. If you’re getting signs from your body – fatigue, joint discomfort, decreased productivity, and performance – then you need to put a full stop for a while.

Don’t miss:

Two Body Parts a Day Workout Routine
PHAT Program
PHUL Workout Routine
Hypertrophy Specific Training Workout

Take rest days here and there, whenever required. Moreover, because of the jam-packed schedule, fitness enthusiasts would need to try modern muscle recovery techniques. Taking proper nutrition, getting massages, taking cold showers, and trying the rolling-stretching therapy can all help.

Eventually, any workout plan is effective only as long as it’s beneficial for both your physical and mental well-being. It’s always risky going hard, exercising seven days a week. But in the end, high risk also yields greater results.

7-Day Workout Plan PDF

For fitness freaks, it’s always easy to get all the information in a PDF. It’s even better if it’s a printable PDF so that they can carry the routine to their gyms.

Fortunately for you, we’ve thought about that. You won’t have to scroll through our website repeatedly to look at your workout plan.

Here is our downloadable and printable 7-day workout plan PDF for easy access to the routine.

Don’t miss:

German Volume Training
Coolcicada PPL Routine
Advanced Upper Lower Split Workout Plan
4 Day Advanced Full Body Workout Routine

Finishing Up

If you’re an intermediate or advanced-level bodybuilder, you should focus on enhancing your muscle hypertrophy outcomes. What is the best way to do that?

Focus on increasing the frequency, intensity, and challenge of your workouts. To achieve that, it’s better to have a clear schedule and plan for your gym sessions.

With the workout plan that we’ve provided, you have exactly what you need to build greater muscle mass.