This is a free 7-day gym workout plan. You can download the full plan as a PDF at the bottom of this post. Print it, take it to the gym, and work through each session.
The week has six training days and one rest day. Each day works a different set of muscles. You train your push muscles, your pull muscles, and your legs. You also get one day of cardio and core work. The goal is to build strength and muscle, and to stay fit for sport.
What the week looks like
Here is the full split. Most sessions take under an hour.
| Day | Focus | Main lifts | Time |
|---|---|---|---|
| 1 | Push — chest, shoulders, triceps | Bench press, shoulder press | 50–60 min |
| 2 | Pull — back, biceps | Pull-ups, barbell row | 50–60 min |
| 3 | Legs — quads, hamstrings, glutes | Back squat, Romanian deadlift | 55–60 min |
| 4 | Conditioning — cardio, core | Bag work, kettlebell swings | 40–45 min |
| 5 | Upper power — chest, back strength | Overhead press, weighted pull-up | 50–55 min |
| 6 | Lower & core — posterior chain, abs | Deadlift, hip thrust | 50–55 min |
| 7 | Recovery — rest, mobility | Walking, stretching | 20–30 min |
How much work each muscle gets
We counted every working set in the plan. The table below shows how many sets each muscle group gets per week. These are hard sets, not warm-ups.
| Muscle group | Working sets per week |
|---|---|
| Back | 18 |
| Quads | 16 |
| Chest | 13 |
| Shoulders | 13 |
| Core | 12 |
| Hamstrings | 10 |
| Glutes | 9 |
| Biceps | 8 |
| Triceps | 8 |
| Calves | 4 |
Most muscles get between 8 and 18 sets a week. Research on muscle growth often points to about 10 to 20 hard sets per muscle per week. This plan sits inside that range. Calves get the least work. Add a second calf exercise if you want more lower-leg size.
Rep ranges and rest
The plan uses different rep ranges on different days. Low reps build strength. Medium reps build size. Higher reps build endurance. You rest longer on the heavy lifts.
| Rep range | Main use | Rest between sets |
|---|---|---|
| 1–5 | Strength | 2–3 minutes |
| 6–12 | Muscle size | 60–90 seconds |
| 12–20 | Muscle endurance | 45–60 seconds |
Who it is for
This plan suits beginners and intermediate lifters. You need a gym with free weights and a few machines. If you are new, start light. Learn the form first. Add weight once the movement feels easy.
A few simple rules
Warm up for five minutes before each session. Stop one or two reps before failure. Add a little weight, or one more rep, each week. Eat enough protein. Around 1.6 grams per kilogram of body weight per day supports muscle gain. Sleep seven to nine hours a night. Stop if you feel pain in a joint.
Download the plan
Get the full 7-day plan as a free PDF below. It lists every exercise, set, rep, and rest time for all seven days.