{"id":4848,"date":"2021-08-27T00:27:27","date_gmt":"2021-08-27T00:27:27","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=4848"},"modified":"2024-02-07T08:02:50","modified_gmt":"2024-02-07T08:02:50","slug":"7-day-gym-workout-plan-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/7-day-gym-workout-plan-with-pdf","title":{"rendered":"The Best 7 Day Gym Workout Plan with Free PDF"},"content":{"rendered":"\n<p>If you are looking for an ultimate weekly workout plan to train in an organized manner and get the most out of your training, I can help you.<\/p>\n\n\n\n<p>In this article, I&#8217;ve shared five examples of 7-day gym workout plans, from beginners to experienced lifters and from muscle building to weight loss.<\/p>\n\n\n\n<p>Here are the routines I&#8217;ve designed:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Hybrid Workout Plan for Intermediate<\/li>\n\n\n\n<li>Push\/Pull\/Legs (PPL) for Beginners<\/li>\n\n\n\n<li>Upper Lower Split for Advanced<\/li>\n\n\n\n<li>Body Part Split for All Fitness Levels, and<\/li>\n\n\n\n<li>Strength and Cardio Combined for Body Recomposition<\/li>\n<\/ul>\n\n\n\n<p>You can download one of them depending on your fitness level and goal. I believe following this routine and consuming the needed diet will help you shape your physique over time.<\/p>\n\n\n\n<h2 class=\"wp-block-heading has-background\" style=\"background-color:#f2e422\"><strong>1. 7 Day Workout Routine for Muscle Development<\/strong><\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/08\/7-day-gym-workout-plan-for-beginners-1024x576.jpg\" alt=\"7 Day Gym Workout Plan To Build Strength and Mass with PDF\" class=\"wp-image-4872\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/08\/7-day-gym-workout-plan-for-beginners-1024x576.jpg 1024w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/08\/7-day-gym-workout-plan-for-beginners-300x169.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/08\/7-day-gym-workout-plan-for-beginners-768x432.jpg 768w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/08\/7-day-gym-workout-plan-for-beginners.jpg 1280w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n\n\n<ul class=\"wp-block-list\">\n<li>Day 1 \u2013 Chest and Triceps, and Core (optional)<\/li>\n\n\n\n<li>Day 2 \u2013 Back, Biceps, and Wrist<\/li>\n\n\n\n<li>Day 3 \u2013 Quadriceps, Calves, and Shoulders<\/li>\n\n\n\n<li>Day 4 \u2013 Chest and Triceps, and Core (optional)<\/li>\n\n\n\n<li>Day 5 \u2013 Back, Biceps, and Wrist<\/li>\n\n\n\n<li>Day 6 \u2013 Shoulders, Hamstrings, and Glutes<\/li>\n\n\n\n<li>Day 7 \u2013 Rest\/Recovery Day<\/li>\n<\/ul>\n\n\n\n<p>In this workout plan, you&#8217;ll <a href=\"https:\/\/thefitnessphantom.com\/push-pull-legs-6-day-split-for-strength-and-hypertrophy\" target=\"_blank\" data-type=\"post\" data-id=\"4295\" rel=\"noreferrer noopener\"><strong>train your every muscle group twice a week<\/strong><\/a>. <\/p>\n\n\n\n<p>During the first half of the week, you&#8217;ll lift moderate weight to focus on improving muscle definition and symmetry, while in the last half, you&#8217;ll lift as heavy as possible to bolster your lifting strength.<\/p>\n\n\n\n<p>It can be super effective for those who have been working out for a while but are not seeing growth.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-text-color has-background\" style=\"background-color:#020000\"><strong>Day 1 \u2013 Chest, Triceps, and Core<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-base-3-background-color has-background\"><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Flat Bench Press<\/td><td>4<\/td><td>15, 12, 10, 10<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/upper-chest-workout#8_Dumbbell_Incline_Bench_Press\" target=\"_blank\" rel=\"noreferrer noopener\">Incline DB Bench Press<\/a><\/td><td>3<\/td><td>15, 12, 10<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/beginner-upper-body-workout#4_Machine_Fly\" target=\"_blank\" rel=\"noreferrer noopener\">Pec Deck Fly<\/a><\/td><td>3<\/td><td>20, 15, 12<\/td><\/tr><tr><td>Parallel Bar Dip<\/td><td>3<\/td><td>10-20<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-exercises-for-triceps#2_Barbell_Skullcrusher\" target=\"_blank\" rel=\"noreferrer noopener\">Skull Crusher<\/a><\/td><td>3<\/td><td>20, 15, 12<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/biceps-and-triceps-gym-workout-with-pdf#6_Rope_Pushdown\" target=\"_blank\" rel=\"noreferrer noopener\">Rope Pushdown<\/a><\/td><td>3<\/td><td>20, 15, 12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Optional Core Workout <\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-base-3-background-color has-background\"><thead><tr><th> Exercise<\/th><th> Activity<\/th><th> Rest<\/th><\/tr><\/thead><tbody><tr><td>Mountain Climber <\/td><td>30-second x 3<\/td><td>15-second<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/14-best-workout-for-lower-abs#3_Reverse_crunches_For_Lower_Abs\" target=\"_blank\" rel=\"noreferrer noopener\">Reverse Crunches<\/a><\/td><td>15 reps x 3<\/td><td>15-second<\/td><\/tr><tr><td>Lying Leg Raises<\/td><td>10 reps  x 3<\/td><td>15-second<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/different-types-of-plank-variations\" target=\"_blank\" rel=\"noreferrer noopener\">Front Plank<\/a><\/td><td>60-second x 3<\/td><td>No Rest<\/td><\/tr><tr><td>Side Plank<\/td><td>30-sec\/side x 2<\/td><td>No Rest <\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-text-color has-background\" style=\"background-color:#020000\">Day 2 \u2013 Back, Biceps, and Forearms<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-base-3-background-color has-background\"><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-bodyweight-pull-exercises#1_Pull-up\" target=\"_blank\" rel=\"noreferrer noopener\">Pull-Ups<\/a><\/td><td>3<\/td><td>AMRAP<\/td><\/tr><tr><td>Bent-Over Row<\/td><td>3<\/td><td>20, 15, 12<\/td><\/tr><tr><td>Front Lat Pulldown<\/td><td>3<\/td><td>20, 15, 12<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/back-workouts-for-mass-and-strength\/#9_Seated_Cable_Row\" target=\"_blank\" rel=\"noreferrer noopener\">Seated Cable Rowing<\/a><\/td><td>3<\/td><td>20, 15, 12<\/td><\/tr><tr><td>T-Bar Row<\/td><td>3<\/td><td>20, 15, 12<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-biceps-exercises#1_Standing_Barbell_Biceps_Curl\" target=\"_blank\" rel=\"noreferrer noopener\">Standing Barbell Curl<\/a><\/td><td>3<\/td><td>20, 15, 12<\/td><\/tr><tr><td>Hammer Curl<\/td><td>3<\/td><td>15\/arm<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-wrist-curls\" target=\"_blank\" rel=\"noreferrer noopener\">Wrist Curl<\/a><\/td><td>3<\/td><td>15\/arm<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-text-color has-background\" style=\"background-color:#020000\">Day 3 \u2013 Quadriceps, Calves, and Shoulders<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-base-3-background-color has-background\"><thead><tr><th> Exercise<\/th><th> Sets<\/th><th> Reps <\/th><\/tr><\/thead><tbody><tr><td>Leg Extension<\/td><td>3<\/td><td>20, 15, 12<\/td><\/tr><tr><td>Machine Leg Press<\/td><td>3<\/td><td>20, 15, 12<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/calf-raises-exercises-and-benefits\" target=\"_blank\" rel=\"noreferrer noopener\">Calf Raises<\/a><\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td>DB Front Raises<\/td><td>4<\/td><td>15, 12, 10, 10<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/side-delt-exercises#1_Dumbbell_Side_Delt_Raise\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Lateral Raise<\/a><\/td><td>4<\/td><td>15, 12, 10, 10<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-rear-delt-exercises#1_Seated_Rear_Delt_Dumbbell_Raise\" target=\"_blank\" rel=\"noreferrer noopener\">Seated Rear Delt Raise<\/a><\/td><td>4<\/td><td>15, 12, 10, 10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-text-color has-background\" style=\"background-color:#020000\">Day 4 \u2013 Chest, Triceps, and Abs<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-base-3-background-color has-background\"><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Flat Bench Press<\/td><td>4<\/td><td>8, 6, 6 4<\/td><\/tr><tr><td>Incline DB Bench Press<\/td><td>4<\/td><td>8, 6, 6 4 <\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-pullover\/\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Pullover<\/a><\/td><td>3<\/td><td>8, 8, 6<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/weighted-push-ups\" target=\"_blank\" rel=\"noreferrer noopener\">Weighted Pushup<\/a><\/td><td>3<\/td><td>8, 8, 6<\/td><\/tr><tr><td>Triceps Pushdown<\/td><td>4<\/td><td>8, 8, 6, 6<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/one-dumbbell-exercises-for-arms#7_Single-arm_Dumbbell_Overhead_Tricep_Extension\" target=\"_blank\" rel=\"noreferrer noopener\">Single-arm Tricep Extension<\/a><\/td><td>3<\/td><td>8, 8, 6  <\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Optional Core Workout:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/thefitnessphantom.com\/18-weighted-ab-workouts#1_Weight_Plate_Crunches\" target=\"_blank\" rel=\"noreferrer noopener\">Weighted Crunches<\/a>\u2013 10 reps, 30-second rest<\/li>\n\n\n\n<li>Bicycle Crunches \u2013 20 seconds, 45-second rest<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/pull-up-bar-ab-workout#4_Hanging_Knee_Raise\" target=\"_blank\" rel=\"noreferrer noopener\">Hanging Knee Raises<\/a>\u2013 10 reps, 30-second rest<\/li>\n\n\n\n<li>Plank \u2013 60 seconds, 30-second rest<\/li>\n\n\n\n<li>Side Plank &#8211; 30 seconds, no rest<\/li>\n\n\n\n<li>Weighted Reverse Crunches \u2013 10 reps, 45-second rest<\/li>\n\n\n\n<li>Russian Twist\u2013 20 seconds, 45-second rest<\/li>\n\n\n\n<li>Kneeling Cable Crunches \u2013 10 reps, 45-second rest<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/cable-machine-abs-workout#13_High_To_Low_Cable_wood_Chop\" target=\"_blank\" rel=\"noreferrer noopener\">\u00a0High-to-low Cable Wood Chop<\/a> \u2013 10 reps, 30-second rest, repeat on each side.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-text-color has-background\" style=\"background-color:#020000\">Day 5 \u2013 Back, Biceps, and Lower Arms<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-base-3-background-color has-background\"><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Deadlifts<\/td><td>5<\/td><td>10, 8, 6, 4, 2<\/td><\/tr><tr><td>Close Grip Lat Pulldown<\/td><td>4<\/td><td>8, 6, 6, 4<\/td><\/tr><tr><td>Seated Cable Rowing<\/td><td>4<\/td><td>8, 6, 6, 4 <\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/bicep-long-head-dumbbell-exercises#3_Incline_Dumbbell_Curl\" target=\"_blank\" rel=\"noreferrer noopener\">Incline Dumbbell Curl<\/a><\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Reverse Barbell Curl<\/td><td>3<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-text-color has-background\" style=\"background-color:#020000\">Day 6 \u2013 Shoulders, Hamstrings, and Glutes<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-base-3-background-color has-background\"><thead><tr><th> Exercise<\/th><th> Sets<\/th><th> Reps<\/th><\/tr><\/thead><tbody><tr><td>Seated Military Press<\/td><td>4<\/td><td>6-10<\/td><\/tr><tr><td>Dumbbell Lateral Raise<\/td><td>3<\/td><td>6-10<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/VoscK_FHNbw\" target=\"_blank\" rel=\"noreferrer noopener\">Rear Delt Machine Flyes<\/a><\/td><td>3<\/td><td>6-10<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/back-and-shoulder-workout-with-dumbbells#10_DB_Shoulder_Shrug\" target=\"_blank\" rel=\"noreferrer noopener\">Shoulder Shrug<\/a><\/td><td>3<\/td><td>6-10<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-romanian-deadlift\" data-type=\"post\" data-id=\"3097\" target=\"_blank\" rel=\"noreferrer noopener\">DB Romanian Deadlift<\/a><\/td><td>3<\/td><td>6-8<\/td><\/tr><tr><td>Machine Leg Curl<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-compound-glute-exercises-for-bigger-glutes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Hip Thrust<\/a><\/td><td>3<\/td><td>12, 10, 8<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-text-color has-background\" style=\"background-color:#020000\"><strong>Day 7 \u2013 Rest\/Recovery Day<\/strong><\/h3>\n\n\n\n<p>Rest is equally important as the workout, so allow each muscle to get complete rest on day 7. Then, repeat the same schedule in the following weeks.<\/p>\n\n\n\n<p>You can also replace some exercises depending on your choice, but this weekly gym workout plan is well-designed and can help you grow strength and size.<\/p>\n\n\n\n<h2 class=\"wp-block-heading has-background\" style=\"background-color:#f2e422\"><strong>2. PPL 7 Day Gym Workout Plan for Beginners<\/strong><\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" width=\"1024\" height=\"663\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/08\/7-day-gym-workout-schedule-1-1024x663.jpg\" alt=\"A man is working out for muscle building\" class=\"wp-image-4875\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/08\/7-day-gym-workout-schedule-1-1024x663.jpg 1024w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/08\/7-day-gym-workout-schedule-1-300x194.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/08\/7-day-gym-workout-schedule-1-768x497.jpg 768w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/08\/7-day-gym-workout-schedule-1.jpg 1500w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n\n\n<ul class=\"wp-block-list\">\n<li>Day 1 &#8211; Chest, Shoulder, and Triceps<\/li>\n\n\n\n<li>Day 2 &#8211; Back and Biceps<\/li>\n\n\n\n<li>Day 3- Quads and Calves<\/li>\n\n\n\n<li>Day 4 &#8211; Chest, Shoulder, and Triceps<\/li>\n\n\n\n<li>Day 5 &#8211; Back and Biceps<\/li>\n\n\n\n<li>Day 6- Hamstrings and Glutes<\/li>\n\n\n\n<li>Day 7 &#8211; Abs and Oblique (Core)<\/li>\n<\/ul>\n\n\n\n<p>This Push, Pull, and Legs (PPL) split workout involves training two to three muscle groups a day and 12-15 sets per session. It is great for beginners who want to build muscle and strength and improve their physical appearance.<\/p>\n\n\n\n<p>I&#8217;ve designed this program in such a way that your muscles get enough time for recovery between the workouts and won&#8217;t make you exhausted at the end of the week.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-text-color has-background\" style=\"background-color:#020000\"> Day 1 &#8211; Chest, Shoulder, and Triceps <\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Push Exercises<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Seated Pec Deck Fly<\/td><td>3<\/td><td>15-20<\/td><td>2-min<\/td><\/tr><tr><td>Smith Machine Incline Bench Press<\/td><td>3<\/td><td>12-15<\/td><td>3-min<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=c4EhnuYZQI8\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/watch?v=c4EhnuYZQI8\" rel=\"noreferrer noopener\">Alternating Dumbbell Front Raises<\/a><\/td><td>3<\/td><td>10-12<\/td><td>90-sec<\/td><\/tr><tr><td>Seated Smith Machine Overhead Press<\/td><td>3<\/td><td>12-15<\/td><td>2-min<\/td><\/tr><tr><td>Triceps Rope Press Down<\/td><td>3<\/td><td>15-20<\/td><td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-text-color has-background\" style=\"background-color:#020000\">Day 2 &#8211; Back and Biceps<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Pull Exercises<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Front Lat Pulldown<\/td><td>3<\/td><td>15-20<\/td><td>2-min<\/td><\/tr><tr><td>Seated Cable Rowing<\/td><td>3<\/td><td>15-20<\/td><td>2-min<\/td><\/tr><tr><td>Chest Supported DB\/T-Bar Row<\/td><td>3<\/td><td>12-15<\/td><td>2-min<\/td><\/tr><tr><td>Chin-ups<\/td><td>3<\/td><td>Failure<\/td><td>2-min<\/td><\/tr><tr><td>Cable Curl<\/td><td>3<\/td><td>15-20<\/td><td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-text-color has-background\" style=\"background-color:#020000\">Day 3 &#8211; Quads and Calves<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Leg Exercises<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>DB Goblet Squat<\/td><td>3<\/td><td>15-20<\/td><td>2-min<\/td><\/tr><tr><td>Leg Extension<\/td><td>3<\/td><td>15-20<\/td><td>2-min<\/td><\/tr><tr><td>Leg Press<\/td><td>3<\/td><td>10\/leg<\/td><td>2-min<\/td><\/tr><tr><td>Standing Calf Raises<\/td><td>3<\/td><td>15-20<\/td><td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-text-color has-background\" style=\"background-color:#020000\">Day 4 &#8211; Chest, Shoulder, and Triceps<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Push Exercises<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Hammer Strength Chest Press<\/td><td>3<\/td><td>15-20<\/td><td>2-min<\/td><\/tr><tr><td>Lateral Cable Raises<\/td><td>3<\/td><td>12-15<\/td><td>2-min<\/td><\/tr><tr><td>Bent-Over Raises<\/td><td>3<\/td><td>10-12<\/td><td>2-min<\/td><\/tr><tr><td>Cable Overhead Triceps Extension<\/td><td>3<\/td><td>15-20<\/td><td>2-min<\/td><\/tr><tr><td>Bench Dips<\/td><td>3<\/td><td>15-20<\/td><td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-text-color has-background\" style=\"background-color:#020000\">Day 5 &#8211; Back and Biceps<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Pull Exercises<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Pull-ups<\/td><td>3<\/td><td>Failure<\/td><td>2-min<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=X7z21GdJ-Mw\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/watch?v=X7z21GdJ-Mw\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>SM Partial Deadlift<\/strong><\/a><\/td><td>3<\/td><td>10-12<\/td><td>3-min<\/td><\/tr><tr><td>One-arm DB Row<\/td><td>3<\/td><td>10\/side<\/td><td>90-sec<\/td><\/tr><tr><td>Alternating DB Curl<\/td><td>3<\/td><td>10\/arm<\/td><td>90-sec<\/td><\/tr><tr><td>Preacher Curl<\/td><td>3<\/td><td>12-15<\/td><td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-text-color has-background\" style=\"background-color:#020000\">Day 6 &#8211; Hamstrings and Glutes<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Legs Exercises<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Seated Leg Curl<\/td><td>3<\/td><td>15-20<\/td><td>2-min<\/td><\/tr><tr><td>Lying Leg Curl<\/td><td>3<\/td><td>15-20<\/td><td>2-min<\/td><\/tr><tr><td>DB Romanian Deadlift<\/td><td>3<\/td><td>8-10<\/td><td>2-min<\/td><\/tr><tr><td>Glute Bridge<\/td><td>3<\/td><td>15-20<\/td><td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-text-color has-background\" style=\"background-color:#020000\">Day 7 &#8211; Abs and Oblique (Optional)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Treadmill<strong> <\/strong>&#8211; 5 Minutes<\/li>\n\n\n\n<li>Bicycling &#8211; 5 Minutes<\/li>\n\n\n\n<li>Mountain Climbing &#8211; 15 seconds, 30-second rest<\/li>\n\n\n\n<li>Crunches\u2013 10 reps, 30-second rest<\/li>\n\n\n\n<li>Bicycle Crunches \u2013 20 seconds, 45 seconds rest<\/li>\n\n\n\n<li>Plank \u2013 45 seconds, 30-second rest<\/li>\n\n\n\n<li>Reverse Crunches \u2013 10 reps, 45 seconds rest<\/li>\n\n\n\n<li>Russian Twist\u2013 15 seconds, 45 seconds rest<\/li>\n\n\n\n<li>Flutter Kicks &#8211; 15 seconds, 30 seconds rest<\/li>\n\n\n\n<li>Hanging Knee Raise &#8211; 10 reps, 30 seconds rest<\/li>\n\n\n\n<li>Plank \u2013 60 Seconds Hold, 30 seconds rest<\/li>\n\n\n\n<li>Side Plank\u2013 30 seconds on each side<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading has-background\" style=\"background-color:#f2e422\"><strong>3. Advanced 7 Day Split Workout for Mass Gain<\/strong><\/h2>\n\n\n\n<div class=\"adthrive-video-player in-post\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\" data-video-id=\"rz6vgdXN\" data-player-type=\"default\" override-embed=\"default\">\n\t\t\t<meta itemprop=\"uploadDate\" content=\"2023-01-07T11:08:16.000Z\" \/>\n\t\t<meta itemprop=\"name\" content=\"Best Gym Workout.mp4\" \/>\n\t\t<meta itemprop=\"description\" content=\"This video includes some classic gym exercises that increase strength and mass. \" \/>\n\t\t<meta itemprop=\"thumbnailUrl\" content=\"https:\/\/content.jwplatform.com\/thumbs\/rz6vgdXN-720.jpg\" \/>\n\t\t<meta itemprop=\"contentUrl\" content=\"https:\/\/content.jwplatform.com\/videos\/rz6vgdXN.mp4\" \/>\n\t<\/div>\n\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Monday: <\/strong>Upper Body<\/li>\n\n\n\n<li><strong>Tuesday:<\/strong> Lower Body<\/li>\n\n\n\n<li><strong>Wednesday:<\/strong> Upper Body<\/li>\n\n\n\n<li><strong>Thursday:<\/strong> Lower Body<\/li>\n\n\n\n<li><strong>Friday:<\/strong> Upper Body<\/li>\n\n\n\n<li><strong>Saturday:<\/strong> Lower Body<\/li>\n\n\n\n<li><strong>Sunday:<\/strong> OFF<\/li>\n<\/ul>\n\n\n\n<p>This advanced split workout involves <a href=\"https:\/\/thefitnessphantom.com\/6-day-upper-lower-split-with-pdf\" data-type=\"post\" data-id=\"13329\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>training upper and lower body parts separately<\/strong><\/a> on alternate days. It contains plenty of reps and sets per day, making it a high-volume training plan.<\/p>\n\n\n\n<p>It is excellent for those who have been working for a while and want a challenging yet effective exercise routine for strength and muscle growth.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-text-color has-background\" style=\"background-color:#020000\">Monday &#8211; Upper Body<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Target Muscles<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Flat Bench Press<\/td><td>Chest<\/td><td>4<\/td><td>15, 12, 10, 8<\/td><\/tr><tr><td>Incline Bench Press<\/td><td>Chest<\/td><td>3<\/td><td>12, 10, 8<\/td><\/tr><tr><td>High to Low Cable Flyes<\/td><td>Chest<\/td><td>3<\/td><td>15, 12, 10<\/td><\/tr><tr><td>Dumbbell Lateral Raises<\/td><td>Shoulder<\/td><td>4<\/td><td>15, 12, 10<\/td><\/tr><tr><td>Rope Pushdown<\/td><td>Triceps<\/td><td>3<\/td><td>15, 12, 10<\/td><\/tr><tr><td>Single-arm Triceps Extension<\/td><td>Triceps<\/td><td>3<\/td><td>10\/arm<\/td><\/tr><tr><td>Ab Wheel Rollout<\/td><td>Core<\/td><td>3<\/td><td>6-8<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-text-color has-background\" style=\"background-color:#020000\">Tuesday &#8211; Lower Body<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Target Muscles<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Back Squats<\/td><td>Quads<\/td><td>4<\/td><td>20, 15, 12, 10<\/td><\/tr><tr><td>Leg Press<\/td><td>Quads<\/td><td>3<\/td><td>15, 12, 10<\/td><\/tr><tr><td>Front Lunges<\/td><td>Lower body<\/td><td>3<\/td><td>10\/leg<\/td><\/tr><tr><td>Machine Leg Curl<\/td><td>Hamstrings<\/td><td>4<\/td><td>15-20<\/td><\/tr><tr><td>Step Up<\/td><td>Lower body<\/td><td>2<\/td><td>10\/leg<\/td><\/tr><tr><td>Calf Raises<\/td><td>Calves<\/td><td>4<\/td><td>20-25<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-text-color has-background\" style=\"background-color:#020000\">Wednesday &#8211; Upper Body<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Target Muscles<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Pullups<\/td><td>Back<\/td><td>3<\/td><td>AMRAP<\/td><\/tr><tr><td>Lat Pulldown<\/td><td>Back<\/td><td>4<\/td><td>15, 12, 10, 8<\/td><\/tr><tr><td>Seated Cable Rowing<\/td><td>Back<\/td><td>4<\/td><td>15, 12, 10, 8<\/td><\/tr><tr><td>Bent-over Barbell Row<\/td><td>Back<\/td><td>4<\/td><td>12, 10, 10, 8<\/td><\/tr><tr><td>Cable Facepull<\/td><td>Posterior Delt<\/td><td>4<\/td><td>15, 12, 10, 10<\/td><\/tr><tr><td>EZ Bar Biceps Curl<\/td><td>Biceps<\/td><td>3<\/td><td>20, 15, 12<\/td><\/tr><tr><td>Hammer Curl<\/td><td>Biceps<\/td><td>3<\/td><td>15, 12, 10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-text-color has-background\" style=\"background-color:#020000\">Thursday &#8211; Lower Body<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Target Muscles<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Leg Extension<\/td><td>Quads<\/td><td>4<\/td><td>20, 15, 15, 12<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-squat-variations#5_Barbell_Landmine_Squat\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/barbell-squat-variations#5_Barbell_Landmine_Squat\" rel=\"noreferrer noopener\"><strong>Landmine Squat<\/strong><\/a><\/td><td>Quads<\/td><td>3<\/td><td>15, 12, 10<\/td><\/tr><tr><td>Bulgarian Split Squat<\/td><td>Lower Body<\/td><td>3<\/td><td>10\/leg<\/td><\/tr><tr><td>Lying Leg Curl<\/td><td>Hamstrings<\/td><td>4<\/td><td>20, 15, 15, 12<\/td><\/tr><tr><td>Hip Thrust<\/td><td>Posterior Chain<\/td><td>3<\/td><td>15, 12, 10<\/td><\/tr><tr><td>Glute-Ham Raise<\/td><td>Posterior Chain<\/td><td>3<\/td><td>20-25<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-text-color has-background\" style=\"background-color:#020000\">Friday &#8211; Upper Body<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Target Muscles<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Bar Dips<\/td><td>Chest &amp; Triceps<\/td><td>3<\/td><td>10-20<\/td><\/tr><tr><td>Seated Overhead Press<\/td><td>Shoulder<\/td><td>3<\/td><td>20, 15, 12<\/td><\/tr><tr><td>Cable Lateral Raises<\/td><td>Shoulder<\/td><td>3<\/td><td>15, 12, 10<\/td><\/tr><tr><td>High Cable Reverse Flies<\/td><td>Upper Back<\/td><td>3<\/td><td>15, 12, 10<\/td><\/tr><tr><td>Seated Machine Row<\/td><td>Back<\/td><td>3<\/td><td>15, 12, 10<\/td><\/tr><tr><td>Single-arm DB Row<\/td><td>Back<\/td><td>3<\/td><td>10\/arm<\/td><\/tr><tr><td>Hanging Knee Raises<\/td><td>Abs<\/td><td>3<\/td><td>10-20<\/td><\/tr><tr><td>Ab Machine\/Cable Crunches<\/td><td>Abs<\/td><td>3<\/td><td>20-30<\/td><\/tr><tr><td>Ab Wheel Rollout<\/td><td>Abs<\/td><td>3<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-text-color has-background\" style=\"background-color:#020000\">Saturday &#8211; Lower Body<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Target Muscles<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Reverse Hack Squat<\/td><td>Quads<\/td><td>3<\/td><td>15, 12, 10<\/td><\/tr><tr><td>Single-leg Standing Curl<\/td><td>Hamstrings<\/td><td>3<\/td><td>15\/leg<\/td><\/tr><tr><td>SM Sumo Squat<\/td><td>Lower Body<\/td><td>4<\/td><td>20, 15, 12<\/td><\/tr><tr><td>Calf Raises<\/td><td>Calves<\/td><td>4<\/td><td>15-20<\/td><\/tr><tr><td>Hip Adduction<\/td><td>Adductors<\/td><td>3<\/td><td>15-20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading has-background\" style=\"background-color:#f2e422\"><strong>4. 7-Day Gym Workout Program to Train One Muscle Group a Day<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"1200\" height=\"900\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/02\/7-Day-Split-Workout.jpg\" alt=\"A female is training for building muscle with a 7 day split workout\" class=\"wp-image-22486\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/02\/7-Day-Split-Workout.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/02\/7-Day-Split-Workout-300x225.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/02\/7-Day-Split-Workout-768x576.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Monday: <\/strong>Chest<\/li>\n\n\n\n<li><strong>Tuesday:<\/strong> Back<\/li>\n\n\n\n<li><strong>Wednesday:<\/strong> Legs<\/li>\n\n\n\n<li><strong>Thursday:<\/strong> Shoulders<\/li>\n\n\n\n<li><strong>Friday:<\/strong> Biceps<\/li>\n\n\n\n<li><strong>Saturday:<\/strong> Triceps<\/li>\n\n\n\n<li><strong>Sunday:<\/strong> Abs<\/li>\n<\/ul>\n\n\n\n<p>This program involves <a href=\"https:\/\/thefitnessphantom.com\/6-day-muscle-group-workout-schedule\" target=\"_blank\" data-type=\"post\" data-id=\"10663\" rel=\"noreferrer noopener\"><strong>training one muscle group per day<\/strong><\/a>. It is a simple yet effective workout program that allows you to focus on one body part at a time and helps you build a strong and symmetrical physique.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-text-color has-background\" style=\"background-color:#020000\">First Day &#8211; Chest<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Flat Bench Press (warm-up)<\/strong>: 1 set x 15-20 reps<\/li>\n\n\n\n<li><strong>Flat Bench Press (working sets)<\/strong>: 3 sets x 10-12 reps<\/li>\n\n\n\n<li><strong>Incline Dumbbell Bench Press<\/strong>: 3 sets x 10-15 reps<\/li>\n\n\n\n<li><strong>Pec Deck Fly<\/strong>: 3 sets x 12-15 reps<\/li>\n\n\n\n<li><strong>High to Low Cable Fly<\/strong>: 3 sets x 12-15 reps<\/li>\n\n\n\n<li><strong>Dumbbell Pullover<\/strong> (optional): 3 sets x 10-12 reps<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-text-color has-background\" style=\"background-color:#020000\">Second Day &#8211; Back<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pull-ups<\/strong>: Perform three sets of as many reps as possible <\/li>\n\n\n\n<li><strong>Front Lat Pulldown:<\/strong> 3 sets x 15-20 reps<\/li>\n\n\n\n<li><strong>Seated Cable Rowing:<\/strong> 3 sets x 15-20 reps<\/li>\n\n\n\n<li><strong>Bent-over Barbell Row:<\/strong> 3 sets x 12-15 reps<\/li>\n\n\n\n<li><strong>T-Bar Row: <\/strong>3 sets x 12-15 reps<\/li>\n\n\n\n<li><strong>Cable Facepull:<\/strong> 3 sets x 12-15 reps<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-text-color has-background\" style=\"background-color:#020000\">Third Day &#8211; Legs<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Back Squat (warm-up)<\/strong>: 20 reps<\/li>\n\n\n\n<li><strong>Back Squat (working):<\/strong> 3 sets x 15-20 reps<\/li>\n\n\n\n<li><strong>Leg Press:<\/strong> 3 sets x 15-20 reps<\/li>\n\n\n\n<li><strong>Leg Extension:<\/strong> 3 sets x 15-20 reps<\/li>\n\n\n\n<li><strong>Machine Leg Curl:<\/strong> 4 sets x 15-20 reps<\/li>\n\n\n\n<li><strong>Calf Raises:<\/strong> 4 sets x 20 reps<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-text-color has-background\" style=\"background-color:#020000\">Fourth Day &#8211; Shoulder<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Overhead Press (Warm-up):<\/strong> 1 set x 20 reps<\/li>\n\n\n\n<li><strong>Arnold Press:<\/strong> 3 sets x 10-12 reps<\/li>\n\n\n\n<li><strong>Dumbell Lateral Raises:<\/strong> 3 sets x 12-15 reps<\/li>\n\n\n\n<li><strong>Dumbbell Rear Delt Fly:<\/strong> 3 sets x 10-12 reps<\/li>\n\n\n\n<li><strong>Reverse Pec Deck Fly:<\/strong> 3 sets x 12-15 reps<\/li>\n\n\n\n<li><strong>Shoulder Shrug:<\/strong> 3 sets x 10-12 reps<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-text-color has-background\" style=\"background-color:#020000\">Fifth Day &#8211; Biceps<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Chinups: <\/strong>Perform three sets of as many reps as possible.<\/li>\n\n\n\n<li><strong>EZ Bar Bicep Curl:<\/strong> 3 sets x 10-15 reps<\/li>\n\n\n\n<li><strong>Incline Dumbbell Curl:<\/strong> 3 sets x 10-12 reps<\/li>\n\n\n\n<li><strong>Preacher Curl:<\/strong> 3 sets x 10-12 reps<\/li>\n\n\n\n<li><strong>Hammer Curl:<\/strong> 3 sets x 10-12 reps<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/thefitnessphantom.com\/forearm-dumbbell-exercises\" target=\"_blank\" data-type=\"post\" data-id=\"12638\" rel=\"noreferrer noopener\">Wrist Extension<\/a>:<\/strong> 3 sets x 10-12 reps<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-text-color has-background\" style=\"background-color:#020000\">Sixth Day &#8211; Triceps<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Bar Dips:<\/strong> Perform three sets of as many reps as possible.<\/li>\n\n\n\n<li><strong>Diamond Pushups:<\/strong> 3 sets x 10-20 reps<\/li>\n\n\n\n<li><strong>Skull Crushers:<\/strong> 3 sets x 10-20 reps<\/li>\n\n\n\n<li><strong>Rope Pushdown:<\/strong> 3 sets x 10-20 reps<\/li>\n\n\n\n<li><strong>Single-arm Overhead Extension:<\/strong> 3 sets x 15 reps on each arm<\/li>\n\n\n\n<li><strong>Cable Kickback:<\/strong> 3 sets x 15 reps on each arm<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-text-color has-background\" style=\"background-color:#020000\">Seventh Day &#8211; Abs<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Hanging Knee Raise:<\/strong> 3 sets x 15-20 reps<\/li>\n\n\n\n<li><strong>Kneeling Cable Crunches<\/strong>: 3 sets x 20 reps<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/thefitnessphantom.com\/best-ab-workouts-at-the-gym#15_Cable_Oblique_Twist_on_Swiss_ball\" target=\"_blank\" rel=\"noreferrer noopener\">Cable Oblique Twist on Swiss ball<\/a>:<\/strong> 2 sets x 10 reps on each side<\/li>\n\n\n\n<li><strong>High to Low Cable Woodchop:<\/strong> 2 sets x 10 reps \/side<\/li>\n\n\n\n<li><strong>Hollow Body Hold:<\/strong> 2 sets x 10-15 seconds<\/li>\n\n\n\n<li><strong>Wheel Rollout:<\/strong> 2 sets x 5-10 reps<\/li>\n\n\n\n<li><strong>Forearm Plank:<\/strong> 2 sets x 1-2 minute hold<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading has-background\" style=\"background-color:#f2e422\"><strong>5. Weekly Cardio and Strength Training Schedule for Fat Loss<\/strong><\/h2>\n\n\n\n<p>The goal of this weekly gym workout program is to increase fat loss and build lean mass. It will be challenging but help you progress your fitness level over time.<\/p>\n\n\n\n<div class=\"adthrive-video-player in-post\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\" data-video-id=\"J7DKGxvq\" data-player-type=\"default\" override-embed=\"default\">\n\t\t\t<meta itemprop=\"uploadDate\" content=\"2023-02-21T05:31:03.000Z\" \/>\n\t\t<meta itemprop=\"name\" content=\"10 Best Weight Loss Tips that Work for Everyone.mp4\" \/>\n\t\t<meta itemprop=\"description\" content=\"Those serious about losing weight should try these universal weight loss tips.\" \/>\n\t\t<meta itemprop=\"thumbnailUrl\" content=\"https:\/\/content.jwplatform.com\/thumbs\/J7DKGxvq-720.jpg\" \/>\n\t\t<meta itemprop=\"contentUrl\" content=\"https:\/\/content.jwplatform.com\/videos\/J7DKGxvq.mp4\" \/>\n\t<\/div>\n\n\n\n\n<p><br>Perform cardio exercises at your own pace and take 3-5 minutes of rest in between them.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-text-color has-background\" style=\"background-color:#020000\">Day 1 &#8211; Cardio<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Duration<\/th><\/tr><\/thead><tbody><tr><td>Treadmill Run<\/td><td>15 minutes<\/td><\/tr><tr><td>Bicycling<\/td><td>10 minutes<\/td><\/tr><tr><td>Elliptical Cross Trainer<\/td><td>5 minutes<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/circuit-workout-at-home#15_minute_Full_Body_Circuit_Workout_With_No_Equipment\" target=\"_blank\" rel=\"noreferrer noopener\">15-minute Circuit Workout<\/a><\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-text-color has-background\" style=\"background-color:#020000\">Day 2 &#8211; Strength Training<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Target Muscles<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Back Squat<\/td><td>Legs<\/td><td>4<\/td><td>20, 15, 12, 10<\/td><\/tr><tr><td>Lat Pulldown<\/td><td>Back<\/td><td>4<\/td><td>20, 15, 12, 10<\/td><\/tr><tr><td>Seated Cable Row<\/td><td>Back<\/td><td>4<\/td><td>20, 15, 12, 10<\/td><\/tr><tr><td>Military Press<\/td><td>Shoulder<\/td><td>4<\/td><td>15, 12, 10, 10<\/td><\/tr><tr><td>Pec Deck Fly<\/td><td>Chest<\/td><td>4      <\/td><td>15, 12, 10, 10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-text-color has-background\" style=\"background-color:#020000\">Day 3 &#8211; Cardio<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Duration<\/th><\/tr><\/thead><tbody><tr><td>Treadmill Run<\/td><td>15 minutes<\/td><\/tr><tr><td>Bicycling<\/td><td>5 minutes<\/td><\/tr><tr><td>Elliptical Cross Trainer<\/td><td>5 minutes<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/triset-for-abs#20-minutes_Triset_Abs_Workout_at_the_Gym\" target=\"_blank\" rel=\"noreferrer noopener\">20-minute Triset Abs Workout&nbsp;<\/a><\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-text-color has-background\" style=\"background-color:#020000\">Day 4 &#8211; Strength Training<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Target Muscles<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Incline DB Bench Press<\/td><td>Chest<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Lateral Delt Raises<\/td><td>Shoulder<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>T-Bar Row\/Machine Row<\/td><td>Back<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Walking Lunges<\/td><td>Legs<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Seated Leg Curl<\/td><td>Hamstrings<\/td><td>4<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-text-color has-background\" style=\"background-color:#020000\">Day 5 &#8211; Cardio<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Duration<\/th><\/tr><\/thead><tbody><tr><td>Treadmill Run<\/td><td>15 minutes<\/td><\/tr><tr><td>Bicycling<\/td><td>10 minutes<\/td><\/tr><tr><td>Elliptical Cross Trainer<\/td><td>5 minutes<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/tabata-workout-plan-with-pdf#Full_Body_20_Minute_Tabata_Workout_for_Intermediates\" target=\"_blank\" rel=\"noreferrer noopener\">20-minute Tabata Workout<\/a><\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-text-color has-background\" style=\"background-color:#020000\">Day 6 &#8211; Strength Training<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Target Muscle<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Machine Leg Press<\/td><td>Leg<\/td><td>4<\/td><td>12-15<\/td><\/tr><tr><td>Off-Block Deadlift <\/td><td>Back<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Reverse Pec Deck Fly<\/td><td>Shoulder<\/td><td>4<\/td><td>12-15<\/td><\/tr><tr><td>Rope Pushdown<\/td><td>Triceps<\/td><td>4<\/td><td>12-15<\/td><\/tr><tr><td>Dumbbell Biceps Curl<\/td><td>Biceps<\/td><td>4<\/td><td>12-15<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-text-color has-background\" style=\"background-color:#020000\">Day 7 &#8211; Cardio<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Duration<\/th><\/tr><\/thead><tbody><tr><td>Treadmill Run<\/td><td>15 minutes<\/td><\/tr><tr><td>Bicycling<\/td><td>5 minutes<\/td><\/tr><tr><td>Elliptical Cross Trainer<\/td><td>5 minutes<\/td><\/tr><tr><td>Battle Rope<\/td><td>5 minutes<\/td><\/tr><tr><td>Jumping Rope<\/td><td>5 minutes<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/10-minute-abs-workout\" target=\"_blank\" rel=\"noreferrer noopener\">10-minute Abs Workout<\/a><\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Tips to Help You Use These Workout Plans Effectively<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>1) Warm-up<\/strong><\/h4>\n\n\n\n<p>Warming up before lifting weights is essential as it will help you increase blood flow and allow your muscles to use oxygen efficiently. It can also reduce the chances of injuries.<\/p>\n\n\n\n<p>You can do various\u00a0<a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>cardio exercises<\/strong><\/a>, such as treadmill jogs, pushups, bodyweight squats, jumping rope, or stationary bicycling for 5 to 10 minutes to get your heart rate up.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>2) Reps and Sets Range<\/strong><\/h4>\n\n\n\n<p>The ideal reps and sets range for bodybuilding are 8 to 12 and 3-4.&nbsp;But you can also increase and decrease the number of repetitions and sets, depending on your goal.<\/p>\n\n\n\n<p>The best thing you can do is to perform lightweight, high-rep sets during the first session and heavyweight low-rep sets during the second session.<\/p>\n\n\n\n<p>For example, if you train your chest twice a week, then you can do a higher rep set on the first day and a heavyweight low rep set on the second day.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>3) Rest Between Sets<\/strong><\/h4>\n\n\n\n<p>The optimum rest time between sets is 1 to 3 minutes. 1-2 minutes of rest is sufficient for\u00a0<a href=\"https:\/\/thefitnessphantom.com\/list-of-isolation-exercises\" target=\"_blank\" rel=\"noreferrer noopener\">isolation exercises<\/a>, while 2-3 minutes is ideal for\u00a0<a href=\"https:\/\/thefitnessphantom.com\/list-of-compound-exercises\" target=\"_blank\" rel=\"noreferrer noopener\">compound exercises<\/a>.<sup class=\"modern-footnotes-footnote \" data-mfn=\"1\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_4848\"><a href=\"javascript:void(0)\"  title=\" Willardson JM, Burkett LN. The effect of different rest intervals between sets on volume components and strength gains. J Strength Cond Res. 2008;22(1):146-152. doi:10.1519\/JSC.0b013e31815f912d\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_4848-1\">1<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_4848-1\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"1\"> Willardson JM, Burkett LN. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18296968\/\" target=\"_blank\" rel=\"noreferrer noopener\">The effect of different rest intervals between sets on volume components and strength gains<\/a>. J Strength Cond Res. 2008;22(1):146-152. doi:10.1519\/JSC.0b013e31815f912d<\/span><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>4) How Much Weight Should You Lift<\/strong><\/h4>\n\n\n\n<p>You can lift as heavy as you like. It\u2019s best to start with lighter weights and then increase the load as you move to the second and third sets. A study recommends that heavy-load training helps&nbsp;<a href=\"https:\/\/thefitnessphantom.com\/5-day-powerlifting-split-program-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\">increase maximal strength<\/a>, moderate-load training increases muscle hypertrophy, and low-load training increases muscular endurance.&nbsp;So according to your, you can lift the weight.<sup class=\"modern-footnotes-footnote \" data-mfn=\"2\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_4848\"><a href=\"javascript:void(0)\"  title=\" Schoenfeld, B. J., Grgic, J., Van Every, D. W., &amp; Plotkin, D. L. (2021). Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports, 9(2). https:\/\/doi.org\/10.3390\/sports9020032\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_4848-2\">2<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_4848-2\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"2\"> Schoenfeld, B. J., Grgic, J., Van Every, D. W., &amp; Plotkin, D. L. (2021). <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7927075\/\" target=\"_blank\" rel=\"noreferrer noopener\">Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance<\/a>: A Re-Examination of the Repetition Continuum. Sports, 9(2). https:\/\/doi.org\/10.3390\/sports9020032<\/span><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>5) Post Workout Stretching<\/strong><\/h4>\n\n\n\n<p>You can also do five to ten minutes of\u00a0<a href=\"https:\/\/www.healthline.com\/health\/fitness-exercise\/stretching-after-workout#post-workout-stretches\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>post-workout stretching<\/strong><\/a>\u00a0to cool down, increase mobility, improve flexibility, reduce the risk of injury, and decrease muscle tension in your body. For example, you can do standing and seated bend forward, cobra pose, cat-cow, superman pull, and lunging hip flexor stretch.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>6) Progressive Overload<\/strong><\/h4>\n\n\n\n<p>Gradually increasing the weight, frequency, or number of repetitions in your strength training will help you grow your muscles over time.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>7)&nbsp;Recommended Nutrition<\/strong><\/h4>\n\n\n\n<p>Nutrition is equally important to work out when it comes to bodybuilding.<\/p>\n\n\n\n<p>Feeding the proper amount of protein, carbs, and fats is essential for muscle growth.<\/p>\n\n\n\n<p>The study suggests the recommended nutrition for developing a better physique.<sup class=\"modern-footnotes-footnote \" data-mfn=\"3\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_4848\"><a href=\"javascript:void(0)\"  title=\" Iraki, J., Fitschen, P., Espinar, S., &amp; Helms, E. (2019). Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review. Sports, 7(7). https:\/\/doi.org\/10.3390\/sports7070154 \"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_4848-3\">3<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_4848-3\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"3\"> Iraki, J., Fitschen, P., Espinar, S., &amp; Helms, E. (2019). <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6680710\/\" target=\"_blank\" rel=\"noreferrer noopener\">Nutrition Recommendations for Bodybuilders in the Off-Season<\/a>: A Narrative Review. Sports, 7(7). https:\/\/doi.org\/10.3390\/sports7070154 <\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Protein \u2013 1.8\u20132.5 g\/kg\/day protein<\/li>\n\n\n\n<li>Carbohydrates \u2013 3\u20135 g\/kg\/day<\/li>\n\n\n\n<li>Fats \u2013 0.5\u20131.5 g\/kg\/day<\/li>\n<\/ul>\n\n\n\n<p>You can take protein in your different meals, especially in your breakfast and post-workout meals. Protein comes from several foods, such as chicken, eggs, beef, fish, chicken turkey, soya chunks, etc. (see:&nbsp;<a href=\"https:\/\/thefitnessphantom.com\/highest-protein-foods-for-weight-gain\" target=\"_blank\" rel=\"noreferrer noopener\">high protein foods<\/a>)<\/p>\n\n\n\n<p>If you can\u2019t fulfill your protein need from foods, you can use&nbsp;whey isolate protein&nbsp;that can help you recover damaged muscle and may support muscle growth.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Download Your Weekly Gym Workout Program PDF<\/strong><\/h2>\n\n\n\n<p>Depending on your fitness level and goal, you can download one of the workout programs.<\/p>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-c8b165cc-6261-412f-9f31-7f718e53059a\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/08\/7-day-gym-workout-plan-pdf.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">7-Day-Gym-Workout-Plan-PDF<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/08\/7-day-gym-workout-plan-pdf.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-c8b165cc-6261-412f-9f31-7f718e53059a\" download>Download<\/a><\/div>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-ed58f1be-0f84-4d3e-a1a8-9fac51564caf\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/10\/Gym-Workout-Schedule-Printable-PDF.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">Weekly Hybrid Split Workout<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/10\/Gym-Workout-Schedule-Printable-PDF.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-ed58f1be-0f84-4d3e-a1a8-9fac51564caf\" download>Download<\/a><\/div>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-e1e33b39-6859-4f25-ae80-0b7167d93a0b\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/08\/7-Day-Gym-Workout-Schedule-to-Maintain-Fitness.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">Old Push\/Pull\/Legs Split for Sustaining Your Fitness<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/08\/7-Day-Gym-Workout-Schedule-to-Maintain-Fitness.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-e1e33b39-6859-4f25-ae80-0b7167d93a0b\" download>  Download  <\/a><\/div>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-6b3e9589-eec7-43f6-bea0-b40836ff5f33\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/02\/New-PPL-Gym-Workout-Guide-for-Beginners.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">New-PPL-Gym-Workout-Guide-for-Beginners<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/02\/New-PPL-Gym-Workout-Guide-for-Beginners.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-6b3e9589-eec7-43f6-bea0-b40836ff5f33\" download>Download<\/a><\/div>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-f3928287-92a2-4b77-b6e2-36d5cba77acb\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/12\/7-Day-Upper-Lower-Split-for-Advanced-Lifters.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">Advanced Upper\/Lower Weekly Routine for Muscle Growth<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/12\/7-Day-Upper-Lower-Split-for-Advanced-Lifters.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-f3928287-92a2-4b77-b6e2-36d5cba77acb\" download>  Download  <\/a><\/div>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-b16b1ccd-7117-4b42-b361-b9fed9bfc447\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/12\/Muscle-Group-7-Day-Gym-Workout-Schedule.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">One Muscle Group Per Day Weekly Training Plan<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/12\/Muscle-Group-7-Day-Gym-Workout-Schedule.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-b16b1ccd-7117-4b42-b361-b9fed9bfc447\" download>  Download  <\/a><\/div>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-a7627c04-deb1-4df7-a2ff-05bc7dd60a54\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/12\/7-Day-Cardio-and-Strength-Training-Program.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">Cardio and Strength Training Combined Workout Program<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/12\/7-Day-Cardio-and-Strength-Training-Program.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-a7627c04-deb1-4df7-a2ff-05bc7dd60a54\" download>  Download  <\/a><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Frequently Asked Questions<\/strong><\/h2>\n\n\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list \">\n<div id=\"faq-question-1666112615188\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><strong>1. What&#8217;s The Best Time to Work Out?<\/strong><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>If you want to know the best time to work out, you can check this article. In that context, I&#8217;ve shared the appropriate workout timing depending on workout goals and lifestyles.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1666113619814\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><strong>2. Can You Take a Rest in The Middle of The Week? <\/strong><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Yes, you can take one day of rest in the middle of the week.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1666114238355\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">3. Can You Customize This Workout Plan?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>You can modify this 7 day workout plan depending on your strength and fitness level. For example, you can increase and decrease repetitions, the number of exercises, and the duration of the daily workout session<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div><h3 class=\"modern-footnotes-list-heading \">References<\/h3><ul class=\"modern-footnotes-list \"><li><span>1<\/span><div> Willardson JM, Burkett LN. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18296968\/\" target=\"_blank\" rel=\"noreferrer noopener\">The effect of different rest intervals between sets on volume components and strength gains<\/a>. J Strength Cond Res. 2008;22(1):146-152. doi:10.1519\/JSC.0b013e31815f912d<\/div><\/li><li><span>2<\/span><div> Schoenfeld, B. J., Grgic, J., Van Every, D. W., &amp; Plotkin, D. L. (2021). <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7927075\/\" target=\"_blank\" rel=\"noreferrer noopener\">Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance<\/a>: A Re-Examination of the Repetition Continuum. Sports, 9(2). https:\/\/doi.org\/10.3390\/sports9020032<\/div><\/li><li><span>3<\/span><div> Iraki, J., Fitschen, P., Espinar, S., &amp; Helms, E. (2019). <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6680710\/\" target=\"_blank\" rel=\"noreferrer noopener\">Nutrition Recommendations for Bodybuilders in the Off-Season<\/a>: A Narrative Review. Sports, 7(7). https:\/\/doi.org\/10.3390\/sports7070154 <\/div><\/li><\/ul>","protected":false},"excerpt":{"rendered":"<p>If you are looking for an ultimate weekly workout plan to train in an organized manner and get the most out of your training, I can help you. In this article, I&#8217;ve shared five examples of 7-day gym workout plans, from beginners to experienced lifters and from muscle building to weight loss. Here are the &#8230; <a title=\"The Best 7 Day Gym Workout Plan with Free PDF\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/7-day-gym-workout-plan-with-pdf\" aria-label=\"Read more about The Best 7 Day Gym Workout Plan with Free PDF\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":4871,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256,471,476],"tags":[374,111,381],"class_list":["post-4848","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","category-muscle-building","category-weight-loss-plan","tag-muscle-building","tag-weight-loss","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/4848","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=4848"}],"version-history":[{"count":44,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/4848\/revisions"}],"predecessor-version":[{"id":22529,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/4848\/revisions\/22529"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/4871"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=4848"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=4848"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=4848"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}